January 10, 2010

Male offspring had Jujitsu this morning and so rather than sit around I got a work out in. Weight vest.

Treadmill intervals, 15 minutes, work speed 6.5mph, rest speed 3.0mph, just over a mile

push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 1, 3, 5, 7, 9

Deadlift, 225#, 10, 8, 6, 4, 2
Machine seated Military press, 180, 2, 4, 6, 8, 10


Treadmill intervals, 15 minutes, work speed 5.5mph, rest speed 2.5mph, just over a mile

2 rounds
Farmers Walk, 80#, 75 feet or so
4 way neck machine, 150#, 4x4x4x4
Standing cable crunches, 160#, 30
Cable push pull, 60#, 10 on a side
Farmers Walk, 80#, 75 feet or so