pool
Workout:
warm-up, then
Set 1.
“All with a bucket”
10x squats (5-front, 5-jump with a water-filled bucket in rack position)
1×25yd sprint streamline kick
30 sec overhead bucket hold
10x ring rows (feet elevated on upside-down bucket)
Set 2.
"35 min IM with a bucket"
10x ball slams (20#)
1x25 fly with bucket
1x25 OH bucket walk (5 gal water=44#)
1x25 back with bucket
:20 static tuck hold on rings
1x25 breast with bucket
40x speed rows (20 r/l)
1x25 free with bucket
1x25 walk rest
Max rounds in 35 min.
Notes:
these sets were done June 5, 2009
“jump, kick, hold, pull”
Fill the 5 gal bucket with water for the squats and OH hold. Keep it strapped to your waist.
bm=13:50
dw=15:30 (previously 16:43)
jm=16:30 (prev. 17:07)
cm=16:25
em=16:40
mh=17:10 (prev. 19:12)
cs=17:09 (prev. 20:01)
ja=17:08 (prev. 20:09)
ab=17:10
"35 min IM w/ bucket"
bm=7 rds
fl, ja=6.25 rds
dw, cm, jm=6 rds
cs, mh, em=5.5 rds
ab=5.25 rds
photo(s):
streamline kick...those heads should be lower
ring rows with elevated feet
speed rows
squats with 5 gals of water
ring rows - keeping those hips up
ring rows - blazing
