Friday Workouts
Spent some quality time with the trainer today
warm up - about 50yrd jog up gravel path and back, 10 pushups, 10 wall toss w/ 10# med mall (2x)
circuit -
- 10 steps walking lunges up incline sidewalk w/ 15lb weighted 4"PVC pipe over head, 10 squats w/ pvc overhead, 10 tricep dips, walking lunges back down, overhead press /w pvc then 10 wall toss again. 3x
then in to the gym for the "anchor ropes" I call them... big heavy ropes, 15' long. "throw" weight of ropes one arm at a time 30sec, then both arms, rest, repeat
shoulders? what shoulders?
warm up - about 50yrd jog up gravel path and back, 10 pushups, 10 wall toss w/ 10# med mall (2x)
circuit -
- 10 steps walking lunges up incline sidewalk w/ 15lb weighted 4"PVC pipe over head, 10 squats w/ pvc overhead, 10 tricep dips, walking lunges back down, overhead press /w pvc then 10 wall toss again. 3x
then in to the gym for the "anchor ropes" I call them... big heavy ropes, 15' long. "throw" weight of ropes one arm at a time 30sec, then both arms, rest, repeat
shoulders? what shoulders?
COURAGE TO START, STRENGTH TO ENDURE, RESOLVE TO FINISH
HW 353 SW 317 Original GW 180 Current Wt 170
First 5k 59:18; 5k PR 32:06; 1st 10k 1:20:27; PR 1:08:36
1st Half Marathon 2:48
Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons
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