Robert D. Heath

Warm-up Inchworm in place, with a tiger pushup, and a double leg raiseRowed for 3 minutesOHS with a naked 0-bartowel hamstring stretchquad stretchreverse lungeshurdle walk, reverse hurdle walk Work out 3×5 Squats, 225#Press, 135#Hang Squat Cleans, 155# Core 3×20 4 way neck machine, 120#Cable Cunches, 150#Cable Push Pull, 60#HyperextensionsSupine hip march I felt good today…

Work out group had about a dozen folks show up. Had a new person, alas, this workout wasn’t so welcoming. Fortunately she intuitively scaled stuff to her capacity — I like that kind of self consciousness.General warm-upVarious skips w/arm swingsSkip with a twistSkip, skip, lungeHips in shuffleHips out shufflePuddle hopsCarioca, l, rForward Shuffle 2left, 2rightBackward…

25 minutes of Treadmill intervals, 1:30, 3mph, 1:00, 8mph, covered 2 miles Core 3×20 4 way neck machine, 150#Cable Crunches, 150#Cable Push Pull, 60#HyperextensionsSupine Hip march felt pretty fine today, which after Monday’s embarassment is nice.

Warm-up10 minutes of treadmill intervals and 5 minutes talking to “W” about asthma — ok so not the best one. Workout 3×5, Bench Press, #1953×5, Squat, #2053×8, Glute-ham Raise1×5, Deadlift, #285 Core, 3×204 way neck machine, #120cable crunches, #150cable push pull, 60#hyperextensionssupine hip march

Workout group about a dozen folks showed up.General warm-upHips in shuffleHips out shufflePuddle hopsVarious skips w/arm swingsSkip with a twistSkip, skip, lungeCarioca, l, rForward Shuffle 2left, 2rightBackward shuffle 2left, 2rightBackward pushButt kicks StretchReverse walking lunges hands overheadHigh knee walk, Walking Lunge with quad stretchWalking knee out Lunge with a double twistLunge elbow to instep w/…

Warm-up10 minutes of treadmill intervals 2/10OHS – empty O-barSit-upsHyperextensionsBar dipsPull ups Work OutMilitary Press, 120/3/5Squat, 205/3/5Clean, 140/5/3 Core – 3/20 4 Way Neck Machine, 120#Cable Crunches, 150#Cable Push Pull, 60#HyperextensionsSupine Hip March Felt pretty good today. Unfortunately some wanker came in 3/4 the way through and started doing Cleans and dropping the weight from shoulder…

Warm-up10 minutes of treadmill intervals, 7.2-8.2 mph work, 3mph rest 2/10OHS – empty O-barSit-upsHyperextensionsBar dipsPull ups Workoutad lib warm up for each Bench Press — 195/3/5Squat — 205/3/5Dead lift –285/1/5 Core – 3/20 4 Way Neck Machine, 120#Cable Crunches, 150#Cable Push Pull, 60#Hanging Knee Raises