Robert D. Heath

Workout group — about a dozen folks showed up. “J” showed up and gifted us with real cool t-shirts.Quadruped Warm upRight x Right – the LopeForward shuffle, 2l, 2rRight/Left x Left/Right, — the alligatorBackward shuffle, 2l, 2r2 hands x 2 feet – the gallopPuddle hop, down and backChimpanzee ShuffleBackward pushCrab walkSkip with a twistInchworm StretchTiger…

Warm-up — Treadmill intervals, 7mph work, 3mph rest, 80 second cycles — getting boring. Work Deadlift 225# 21, 14, 7Kipping Pullups, 7, 7,7 Core 3/20 4 way neck machine, 120#Cable Crunches, 150#Cable Push Pull, 60# “W” was doing the “Bars of Death” spent some time coaching on the Cleans. His timing is off. So that…

Work out group — 15 or so folks showed up.General warm-upVarious skips w/arm swingsCarioca, l, rForward Shuffle 2left, 2rightBackward shuffle 2left, 2rightHips in shuffleHips out shufflePuddle hopsBackward pushButt kicksJogging heel slapsJogging instep slaps StretchTiger PushupsCrucifixion/ScorpionsReverse walking lunges hands overheadHigh knee walk, Lunge with quad stretchWalking knee out, Lunge with a double twistSuperman walkKick walk Pre-Work,…

Warm-up — 20 minutes of treadmill intervals, 80 second cycles, 7mph work, 3mph rest. Work Spectrum Squats, 3x 30 Second Isometric SquatOHS empty o-bar, 6 repsrapid air squats, 6 repsjumping squats, 8 reps Glute-ham Raises, 3/8 Hang Clean squats, 135#, 3/5 Core4 way neck machineCable CrunchesCable Push PullHyperextensionsSupine Hip March Kinda, whatever. The hang cleans…

Warm-up 20 minutes of treadmill intervals, 80 second cycles, 3mph rest, first 4 cycles, 7 mph work speed, on the last 4 increased the speed 2/10th mph, so ended at 7.8 mph. Work Bench Press — 45#/20reps, 2x 135#/5 reps, 2x 205#/5 reps, 3x 185#/5repsSplit Jerk — 45#/4, 2x 89#/4, 3x 135#/4, 3x 150#/4 Core…

Workout Group — about 20 people showed up. Warm-up — Standard warm-up skips, carioca, shuffles, backward push, etc. Dynamic Flexibility — Standard fair — lunges, inchworms, etc. Work — 4 movement circuit — continuous movement for 15 minutes Basketball court suicides with 2 pushups on each lineBlastoffs 6 on each legSupine Hip March 10 on…

Workout group about 15 or so people showed up. Warm up Standard medicine ball warm up. Passes, slams, putts and tosses between partners. And a round of Dynamic Flexibility movements — walking lunges, inchworms and so on. Work Out 25 minutes Various calesthenics with a medicine ball, hops, squats, good mornings, push ups and planks…

Warm Up Tiger PushupsCrucifixionScorpionsReverse walking lunges hands overheadHigh knee walk, Lunge with quad stretchWalking knee outLunge with a double twistSuperman walkKick walk Work Out so to speak 20 minutes of treadmill intervals Core3×24, 4 way neck machine, 1203×20, Hyperextensions3×20, hanging knee raises3×20, push pull, 603×20, cable crunches, 150 Actually I messed around with reverse hyperextensions,…