"Know thyself!"
-Socrates
Environmental Adaptability:
Water Confidence
400 yds Under/Overs*
D2D Strength:
Lifting
30-10-5-3-2-1
Deadlift
*Swim half a lap underwater, surface and sprint the rest of the way. Every time you leave the wall you should be underwater. Swim for a total of 8x laps.
Notes: Example load for deadlifts: 225-315-335-365-385-405 lbs.
5-3-1 Bench (B1) 200=1RM-10%=190#
ReplyDelete5x 140#
5x 150#
5x 160#
2 mile Run= 16:16s
Split 1-8:17s
Split 2-7:58s
That was pretty fast for me.
Forgot after the bench the Assistance Portion:
ReplyDelete5x10 DB Rows
40/45/45/45/45
Then i ran.