drew's swim log
Mon, Sep 21LWC 2026 (South Africa)
LIFT3/5
LWC Block: Lift A2

Warm up

Misc. W/U

4 x Shoulder prehab

2 x 8-10 hops

Neutral Chin Ups (Assisted)
8 @ 10·4 @ 6·4 @ 4·4 @ 4
BSS
3 × 5@ BW, 10 lbs., 10 lbs.
Row (Chest Supported)
3 × 8@ 62.5
Back Extension
12 @ BW·8 @ 25·10 @ 25