January 5, 2009

Work out group about 20 people showed up for "J" return and our 1 year anniversary.

Warm up

Same stuff but with a jog back. So skipping with arm circles the length of the b-ball court and then jog back, for example. Some basic flexibility stuff, lunges and twists and so on.

Weight room

5 rounds, rest for 90 seconds between rounds

weighted jump squats, 6 reps, 35# dumbell
RDL, 6 reps, 205#
dumbell swings, 10 reps, 35# dumbell
pushups, 10 reps
dumbell swings, 10 reps, 35# dumbell


jogging around the B-ball court while we waited for some folks
Bleacher stairs for 5 minutes with a calesthentic bonus, v-ups, push ups with a twist, etc.

Calesthentics

6 rounds

deep jumping lunges, 6 on a side
split squats, 6 on a side

then a minute or two of balistic stuff, fast air squats, burpees, jumping jacks, wall touches all jumbled together

Pretty tough while we were doing it but I felt good about my recovery between and after. I went heavy on the weight room stuff so I didn't quite finish and I didn't want to hang up the group... what to do, what to do.