Early afternoon
Metabolic Arm Progression (3 Rounds)
Weighted Situps
Load: 25
3 Rounds for Time:
15 Pullups
15 Shoulder Presses (100#)
5:50
Late afternoon
Tempo Swim
1000 yards for time
20:48
Workoout comments: Swallowing water in the middle of a flip turn feels great.
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Upcoming Races
- April 29-30--American Odyssey Relay, 200 Miles (Gettysburg-DC)
- April 10--Tough Mudder (Bear Creek, PA)
- May 22nd--Dirty German 50K (Pennypack Park, Phila, PA)
2011 Metcon Goals
- 12:00: 2 Miles
- 5:00: 1 Mile
- 3:00 Grace
- 4:00 Fran
2011 Strength Goals
- Clean and Jerk 200#
- Back Squat 300# (285# 7-23-10)
- Bench Press 300# (245#)
- Deadlift 400# (347#)
- 30 Strict Pullups (16)
PRs
- Bench Press 245# (17May10)
- Back Squat 265#, 285# (23Jul10)
- Deadlift 347# (19Mar10)
- Annie 7:32 (13Jul10)
- Barbara 23:04 (11May10)
- Grace 3:57, 3:19 (29Apr10)
- Fran 8:58, 6:59, 4:54 (21May10)
- 5k-Great Valley Corporate Challenge-18:48 (2007)
- Ironman-ChesapeakeMan-12:59:30
- 10 mile-Broad Street-1:03:30 (2008)
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