Delts/Core/Swim with the Tri-Geeks
Another Phenomenal Workout With my Iron buddies
6 x Dumbell Shoulder Pressses, Pyramid Fashion ( 15@40’s, 10@45’s, 8@50’s, 6@50’s, 8@45’s, 10@40)
5 x Upright Rows superset with Dumbbell Bent over raises (10-12 reps each exercise)
Core Circuit: V-ups, Supine Hip Rolls, Prone Powerwheel roll, Prone Iso Plank, Single Leg Back Bridges, Side Bridge w/Abduction
45 seconds per movement, 15 second transition/recovery time. 3 circuits with 2 minute rest between each one
3000 yard Swim:
1000 yard freestyle warm-up
Main Set: 4 x S.K.I.P.S.
S. = 100 yard free
K. = 100 yard flutter kick
I. = 100 yard IM
P. = 150 Pull (w/bouy and paddles)
S. = 50 yards head up freestyle
Swam entire SKIP straight through while taking minimal time to put on paddles and bouy. 20 seconds rest between each SKIP.
On top of this incredible evening workout, I ran 4 miles with COCO in the morning. I think the total time working out for the day was almost 4 hours. I’m taking today off to recover (except for the 4 mile run with my dog,…she needs it….friggen Weimaraners)
DAVE
