Wednesday, 24 September 2014

Thursday September 25th 2014M

I have been talking with Adam about adding some swimming to our programming.  He is game for it, and we could even include some lessons.  It will be $3 per time we swim, unless we get a lesson, then it will just be the full drop in rate.  I was thinking we could add in some swimming to replace running.  Who knows maybe some of you may like it! I am thinking one lesson a month, we can work on some skills for a few weeks and continue to get some help if needed.  If you absolutely will not swim I need to know, I don't want to waste my time setting this up if no one is interested.  

Prep
3x 
250 m Rowing technique 
10 Lunge complex 
10 Push ups 

Strength 
Back Squat 3x5 - Same as Monday 
Bench press 3x5- Add 2.5# to last week 

Conditioning
5 Rounds for calories 
Row 90 seconds 
Rest 90 seconds  

Recovery 
Row 500m at an easy pace 
50 Back extensions 
Pec smash 

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