December 18, 2009

Weighted vest

Treadmill intervals, 7mph work, 3mph rest, 15 minutes, 1.22 miles

weighted box ups, vest 15 reps, vest+25# 15 reps, vest+35 15 reps
split leg squats, vest 10 reps, vest +25# 10 reps, vest+35 8 reps
ham raises, vest 10, vest, 20, vest 10

Treadmill intervals, 5.5mph work, 3mph rest, 15 minutes, 1 mile

hanging knee raises, 20, 15, 10
good mornings, vest+25, 3x10
4 way neck machine, 150# 4by5, 3 rounds

Miller time!