drew's swim log
Mon, Oct 5LWC 2026 (South Africa)
LIFT
LWC Block: Lift A2

Warm up

Misc. W/U

4 x Shoulder prehab

2 x 8-10 hops

Neutral Chin Ups (Assisted)
6 @ 8·4 @ 4·4 @ BW·4 @ BW·4 @ BW
DB Front Squat
3 × 8@ 30, 50, 50
Row (Chest Supported)
3 × 8@ 75, 87.5, 87.5
Back Extension
12 @ BW·8-12 @ 25·8-12 @ 25