Robert D. Heath

Warm up15,12,10OHS — naked 0-barSitupsHyperextensionsBardipspull ups Work out as we will generously call it3, rounds Spectrum Squats (Vern Gambetta) 30 second isometric hold at parrallel >>Isometric6 reps OHS — naked o-bar >>Resistence6reps air squats– fast >> Dynamic8 reps jumping air squats >>Ballistic 8 reps Glut-ham raise 10 minutes on the treadmill Core1×204 way neck machinecable…

Workout Group about 20 people showed up. Warm upA long version of the standard warm up. Lots of skipping and shuffling and so on and lots of dynamic flexibility. WorkoutWhere I’ve been feeling wrong, I broke of after the warmup and just did 20 minutes of intervals on the treadmill, 80 seconds 3mph, and 80…

Work out group about 15 or so today. Beautiful, 50 degrees and sunny. Warm upTypical warm up, skips, and so on.Dynamic flexability. WorkSuicide Monday, various suicides, Bear Crawls, run, lateral shuffle, carioca, etc…. for about 30 minutes. 10 minutes continuous work, 4 push ups, 4 pull ups Being upside down for Bear Crawls was nearly…

Warm-up8, 10, 12OHS — empty O-barSitupsHyperextensionsBardipsPull upsReverse walking lunges hands o’head Work Treadmill Intervals, 80 seconds 3mph, 80 seconds 7mph, 20 minutes Core3×204 way neck machine, 150#Cable crunches, 150#Cable push pull, 60#HyperextensionsHanging knee raises Light weight work out, but, I felt fine during and after so that was refreshing. “J” was working with one handed…

Work out group, about 14 people showed up. All medicine ball. Medicine ball partner warmup. Pre-WorkX-box partner Work“Moose”, a version of wall ball and “Pig”. Medicine Ball Tennis, with teams. All good fun ’till somebody loses an eye. Felt pretty ok with todays activities, during the workout, little off after words but not too bad.

Warm-up 15, 12, 9 OHS — empty O-barSitupsHyperextensionsBardipsPull upsReverse Walking Lunges, hands overhead Work, 3×15OHS, 89#Dumbbell swings, 35#Assisted Pull ups Core 3×204 way neck machine, 120#Cable Crunches, 150#Cable Push Pull, 60#Hyperextensions Felt a little better, but still not 100%.

Workout group. 2 folks showed up. Both feeling kinda ick but forced ourselves through most of it.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 PushupsCrucifixionScorpionsReverse walking lunges hands overheadHigh knee walk, Lunge with quad stretchWalking knee outLunge with…

Workout group, about a dozen folks showed. Typical Warm up General MobilityDynamic Flexibility Pre-work 2-3 minutes continuousPushups 4Air squats 4Vertical jumps 4 25 yard shuttle run, 4 times 10 seconds of vertical jump10 seconds of burpees40seconds of Rocket Girls3 rounds, 60 seconds of rest 10 seconds of deep Rocket Girls10 seconds Bear crawl40 seconds Reach…

Workout Group, 15 or so folks showed up. Standard Warm up and Dynamic Mobility 12 circuits of various work, for examples: 5 yard suicides out to 20 yard linepushups for x secondsvertical jump and stick for x secondsv-sits for x seconds sprint 100 yardsrocket girls for x secondswalking lunges for x secondsspyderman pushups for x…

Pre-Work 3 rounds of 10-15 reps of Overhead Squat with empty O-barSit-upBack-extensionPull-upDip Work Push ups, 16, 17, 14, 14, max>19 This is the end of the 2nd week of the 100 push ups. Right now everything seems fine, but, I wonder if I’ll have to repeat a week around 4 and 5, we’ll see. The…