Robert D. Heath

3 of us walked into the gym together and we just decided to work out together. Warm up, Tabata Circuit, 4 sets, 8 rounds, 20seconds of work, 10 seconds of restPush ups/Supine RowsJumping Jacks/Mountain ClimbersSitups/Supermen1 legged dumbell deadlift/windshield wipers Work outSumo deadlift w/ high pull, 135#, 3×7, 2×7, 1×7Kettlebell Swing, 35#, 1×11, 1×10, 2×7, 1×7…

Warm up, Tabata Circuit, 8 rounds, 20 seconds of work 10 seconds of restPush ups/Supine RowsJumping Jacks/Mountain ClimbersAir Squats/LungesSit ups/Hyperextensions WorkThrusters, 90# 3×7, 2×7, 1×7Gravitron Pullups, 3×7, 2×7, 1×7 Core, 3×21Standing Cable crunchesHyperextensions

Workout Group — 15 or so folks today. Standard Warmup and dynamic mobility. Pre-WorkPush up Suicide, 1, 2, 3, 4, 5, and 1 on the baseline each time Weight Room, 5 rounds Front Squats, 6×135#Isometric Squat on number 6 for 15 secondsBulgarian squats with dumbbells, 6 on each side, a 40# in each hand Back…

It is our philosophy that an exercise must utilize “yes to the 4th power.” YES 1: Is the exercise ground based and are you standing up while performing the exercise?YES 2: Is the exercise a free weight exercise?YES 3: Does the exercise work multiple muscle groups and surround multiple joints?YES 4: Is the exercise performed…

Thought to myself, “Self, maybe you ought to stretch today rather than heaping more on top.” So, that’s what I did. A whole body stretch but a bunch of quad, hamstring and calf stretching to see if I can get the knees to lighten up a bit. Did a Core Circuit 3×24 4 way neck…

Workout group about a dozen people. Standard warm up and dynamic flexibility. Sprints from various starting positions, prone low plank head first, prone low plank feet first, and supine feet first no hands all good fun. Work Circuit, demo plus 4 rounds, 90 seconds of rest between rounds Lateral hop with a vertical jump and…

Karate ClassRenshi invited me to demonstrate the kind of general mobility and dynamic stretching we’ve been doing with the work out group. The general mobility was kind of fun because I ran the group around the room so at each corner we changed directions. I did the standard routine. We worked on slipping punches, and…

Warm up OHS 0-barwalking drop lunges Workout Deadlifthang pullFront Squat 2x5x45, 2x5x135, 2x5x185, 2x5x205, 2x5x185 3×10Box upsGlute and ham raises Core 3×20 4 way neck machinestanding cable crunchescable push pullhyperextensions Stretching cause my back seized up on me from the high pulls and probably the beating the young guy gave me in Jutitsu.

Workout group about 20 people showed up. “S” was doing lateral shuffles and caught her feet, BANG down she went landed hard on her side. Jumped up and kept on going, I love that kind of toughness — I think she is nearly 20 years my senior, what a role model.Warm up Skips, shuffles, carioca,…

Jujitsu Class Foot sweeps as a throw and as a feint for a throw. I like the idea of footsweeps, hard on them easy on me. But they really are about timing. Spent a lot of time in Do Shime by itself and working into a stack either on the knees or standing up. Just…