Robert D. Heath

Warm up Tabata Cycle, 20 seconds of work, 10 seconds of rest, 8 rounds Pull ups/BardipsAir Squats/LungesBlast offs/Plyo pushups on a boxhyperextensions/situps Work Hang Squat Cleans, 3×5, 180# Core 3×20 4 Way neck machine, 150#Standing Cable crunches, 150#Cable push pull, 60#hyperextensions That was fairly tough. The last set of hang cleans I nearly lost the…

Workout group about 20 people showed up. Warm up Standard mix of general mobility and dynamic flexibility. Pre-WorkJump circuit, basically a tabata cycle, 20 seconds of work and 10 of rest, stuff like jump and stick, jump tucks everything was with both legs Work Cycle Lateral hops on the baseline waiting for a verbal que,…

Warm-up 10 minutes of treadmill intervals,… I think I’m getting bored of this and my knees hurt. Time to think up a new warm up. Work out Hang Squat Cleans, 10, 8, 6, 4, 2, 4, 135#Glute Ham Raises, 5×10Cable Crunches, 10, 15, 20, 25, 15, 155# Core 2×20 Cable push pull, 66#hyperextensions

Workout Group 14 or so of us. Warmup Standard mix of general mobility and dynamic flexibility. Work out Started with partner medi-ball stuff, chest passes, slams, 1 legged shotguns, isometric squat hold chest pass (make sure you catch it or you’re gonna get blasted in the nads). 20 minutes of medi-ball calisthentics or “Medicine ball…

Karate Class Some stretching and jogging. The Renshi was in a meeting and so we started on our own just running through Kata. I was really surprised and pleased at what I did remember when I just did it. One steps were more embarassing. I am to the place where I don’t like to be…

Warmup 15 minutes of Tread mill intervals, 7mph and 3mph, 1 minute work and rest Work 4×7 Hang Squat Cleans, 135#4×10 Glute-ham raises Core, 2×20 4 way neck machineCable crunchesCable push pullhyperextensions First workout back since the cold so it sucked. But it was good to get oxygenated and to sweat a bit.

I gad a coeld in ma gnose. So gno wergoud fr mee todaeh.