off-season week 1--midweek update

i don't usually post midweek, but i'll never remember what i did in my weight sessions this week if i don't!

Monday: UE hypertrophy
Superset 1:
Pull ups 6x10 (60-75% intensity)
Pushups 6x10 (BW)
1' rest interval
Superset 2:
Compound Row 6x10 (80#)
DB Press 6x10 (15x2)
1'rest interval
Superset 3:
Skullcrushers on ball 6x10 (1x20#DB)
Bicep feeders (20# BB)
1'rest interval

Tuesday: Spin
Meant to do 60-90 minutes. Felt crappy, cough coming on, so I only did 30 focusing on high cadence.

Wednesday: LE Hypertrophy & swim
Warmup
3' jumping rope
3' pushing on treadmill
2 rounds BW lunging + 2x10 bridges
Set 1 (superset):
SL squat 6x8 (25#)
Leg raise 6x10
1' rest interval
Set 2:
Squat 6x8 (85#)
1' rest interval
Set 3 (superset):
Abs on GH raise 3x10
Leg punch-ups on incline bench 3x10
no rest interval

Grabbed a protein shake, and headed over to Burgess for about 1 hour of drils and form work.

Of note: I entered the lottery for Escape from Alcatraz this morning. I managed to talk Christine into entering it too. Swimming from Alcatraz to the pier? EEK! $300 for a triathlon! EEK again!