Robert D. Heath

Warmup3 rounds of 10-15 reps of: Overhead Squat empty O-barSit-upBack-extensionKipping Pull-upDips Quads and Hams really tight so I did a bunch of stretching along with the warm up. Work 400 meter runPushups 15,13, 10, 10, max>15Calves feeling tight so stretched them as well in between pushups. Technically on this 100 pushups program you are supposed…

Sword and Shield2 SwordsGreat SwordPole Arm Tabata Intervals 20 seconds work, intense 100% effort, emphasize speed sometimes, and power others (only if your target is padded sufficiently) 10 seconds rest, 8 cycles and a round for each weapon form. This will take 16 minutes. Wear helmet, and arm and hand amour, at least, so that…

Quadriceps Compass Lunges Left and Right lunge to 12 Left and Right crossover lunge to 10 and 2 (checkout this video and then adapt, left foot to 10, right foot to 2) Left and right lateral lunge to 9 and 3 Left and right open lunge to 5 and 7, and, (the last two lunges…

Workout group, 11 people showed up, alas, the usual leader didn’t show up, so we made it up as we went along. Not bad, but not as good as some. GENERAL MOBILITYVarious skips w/arm swingsCarioca, l, rForward shuffle, 2l, 2rBackward shuffle, 2l, 2rPuddle HopsHips in shuffleHips out shuffleBackward Push DYNAMIC MOBILITY:Tiger PushupsCrucifixionInchwormKnee out walkHigh knee…

Warm up3 rounds 10 reps Overhead squats with empty O-barSit-upBack-extensionKipping Pull ups Work Push ups 10, 12, 8, 8, max (greater than 10) Clean and Jerk 135# 30 repsDips 30 reps

Pyramids of Giza — I thought this one up Pushup burpees w/pull up 15,14,13,12,11,10,9,8,7,6,5,4,3,2,1Hyperextensions 1,2,3,4,5,6,7,8,9,10, 11,12,13, 14,15Knees to Elbows 15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 3 Bars of Death — CrossFit Bench press, bodyweight 10,9,8,7,6,5,4,3,2,1Deadlift, 1.5 bodyweight 10,9,8,7,6,5,4,3,2,1Clean, .75 bodyweight 10,9,8,7,6,5,4,3,2,1