Robert D. Heath

Work out group 10 people showed up GENERAL MOBILITYForward skip backward arm circlesBackward skip forward arm circlesSkip with a twistCariocaForward shuffle, 2l, 2rBackward shuffle, 2l, 2rPuddle HopsHips in shuffleHips out shuffleBackward PushButt kicks DYNAMIC MOBILITYSuperman WalkReverse overhead lungeHigh knee walk to lungeKnee out walk Lunge with a double twistCrucifixion/Scorpionswalking knee machineKick walk Pre-work, 7.5 minutes2…

Caught a piss ant cold so today was the first day back since Thursday. Warm up20 minutes on the elliptical thing. Work out “W” and “S” and I improvised a work out. Split Jerk, 10, 8, 6, 4, 2, 90#, 135#, 160#, 175#, 185#Glute and Ham raises, 10, 10, 10, 10, 10 OHS, 4×10, 89#

Workout group 8 of us showed up. Medi-ball Warm Up. Workout 3 couplets, 3 rounds each, 60 seconds of rest between each Deadlift, 275#, 5 repsV-ups, 12 reps hang Squat Clean/Push Press, 135#, 5 repssupine rows, max Dumbbell swings, 35#, 16 repsRocket Girls Back to the Field house for Medi-ball Tennis Medi-ball tennis is a…

Warm Up, Tabata Intervals Push ups/Supine RowsAir Squats/LungesDumbbell Swings/Speed SkatersSit ups/Supermen Work Deadlift, 315#, 5×5Bent over Rows, 135#, 5×5Assisted Pull ups, 5×10 Core, 2×30Cable Crunches, 150#Cable Push Pull, 60#, tried “S’s” weight for one set, 120# Wrist CurlsReverse Wrist Curls

Warm Up20 minutes on the Elliptical thing. Work outSquats, 225#, 7,6,5,4,3,2,1Box Jumps, 7,6,5,4,3,2,1Jumping Dead lift, 135#, 7,6,5,4,3,2,160 seconds of rest between rounds OHS, 89#, 6×10 Core Circuit4 Way neck machine, 150#, 2×30Standing Cable Crunches, 150#, 2×30Cable Push Pull, 60# 2×24Hyper-extensions, 2×20 Reverse Wrist Curls, 35# 3×10Wrist Curls, 35#, 3×105# roller, 2x

Work out group had about 10 people show up. Warm upMedicine ball warm up. Nice change of pace. Usual kinda partner stuff, chest passes, putts, slams. General MobilityUsual stuff lunges, and walking stretches. Jump circuit Vertical Jump and stick, step, gather, vertical jump and stick, broad jump to vertical jump, and so on. Weight Room…

Warm Up Too little. Just trashed around. Work Out as a circuit:Deadlift, 273# 7,6,5,4,3,2,1Hang Cleans, 135#, 7,6,5,4,3,2,1Push Press, 135#, 7,6,5,4,3,2,1 then:Over Head Squats, 89#, 3×10