Robert D. Heath

15 Minutes, each Elliptical MachineRowerStair Climber 10 minutes of stretching We will call it a rest day.

Warm Up15 Minutes on an Elliptical, blah, blah, blah Tabata CyclePushups/Supine RowsSquats/LungesRocket Girls/Speed SkatersSitups/Supermen Work as written: Thrusters, 21,14, 7, 135#Bent over Rows, 21, 14, 7, 135# as done: Thrusters, 3×7, 1×7/1×6, 1×5BOR, 3×7, 2×7, 1×5 More breathing than I expected to need, whatever, it is a big bite. Kind of a hybrid of Cross…

Workout group Dozen people showed up. Warm upGeneral MobilitySkipsshuffles, sideways, backways and frontwayscariocapuddle hopsbackward push and so on Dynamic FlexiblityStandard Fair. Weight Room3 rounds 8 repsPull ups isometric hold at top(decreasing pyramid 8 seconds first rep, 7 seconds second rep) with a negative downDeadliftBardipsWaiter lunges 6 rounds 5 repsweighted push upsdumbell swing with a jump…

Warm up, Tabata cycle Pushups/supine rowssquats/lungesdumbbell swings/speedskaterssitups/supermen Workout written as:bodyweight deadlift, 21,14, 7jump tucks, 7, 14,21push press, 21, 14, 7 as done: deadlift, 1×11/1×10, 2×7, 1×7, 205#jump tucks, 7, 3×5, 4×5push press, 3×7, 3×5, 1×4/1×3, 135# Core, 3 rounds 4 way neck machine, 28×150#standing cable crunches, 30×150#cable push pull, 20×80# “S” joined me for the…

Workout group About a dozen people showed up. Warm upStandard fair. Pre-WorkJump Circuit seemed like 30 seconds of work jump and stick, jump tuck and stick, squat jump and stick, broad jump, step and vertical jump and ran the length and back of the tennis court between each round of jumping. WorkWeight Room DeadliftRomanian DeadliftBent…

Karate Class 30 Jumping Jacks20 hip circles20 high knees20 high knees arms in the middleStraddle split and butterflys Round Robin Sparring5 bouts, so 1 bye Kata and bunkai All in all a good class.

Warm Up 3×10OHS — Naked O-barhyperextensionsgravitron pull upsgravitorn bar dipssit ups Work Out Dumbell Snatch 1×11, 1×10/2×7/ 1×7 each sidesupine rows, 3×7/2×7/1×7Glute-ham raises, 1×10/1×10/1×10 lateral lunges, 21, 14, 7step overs, 21, 14, 7glute-ham raises, 1×8/1×8/1×8 20 minutes on the eliptical machine Core 3×244 way neck machinestanding cable crunchescable push pullreverse hyperextensions

Workout Group About a dozen people. Quote of the day: “You know it was a good workout when everyone is lying down sucking air and dumbfounded for about 3 minutes afterword.” Warm UpLong but standard. Pre-workSprints from various starting positions, prone low plank head first, prone low plank feet first, and supine feet first no…

Warm Up, Tabata cycle, 4 rounds, 8 sets, 20 seconds of work, 10 seconds of restPush ups/Supine rowsKettlebell swings/Speed SkatersOHS naked o-bar/Lungessit ups/supermen WorkJumping Dead lift, 3×7, 2×7, 1×7, 135#Push Press, 3×7, 2×7, 1×7, 135# Corehyperextensionscable push pullcable crunches “S” and “K” joined me again today.

Jujitsu Class Worked on O-soto gari and Morote gari and a little bit on Kuzushi nage Banged all the way through the Yawara for this level. Learned a set of new hand techniques messed with them and then tried to do them eyes closed that was almost laughable in terms of how tough it was…