Lunchtime
On treadmill
1 mile warm-up
5 mile run, 44:50
0.5 mile cool-down
Evening
Slammer, from SEALFit
Baseline: ROM Drills. 3 Rounds: 10 x jumping squats, 10 x push ups, 400m run
- ROM.
Work Capacity: 50-40-30-20-10 reps of the following for time…
Durability: 4 x 800m sprint(1:30interval). 4 Rounds: 10x Weighted sit ups, 60 sec Farmers carry (70#), 10 x Seated Russian twist @25lbs, 10x back extension. Active Stretch or Yoga.
On treadmill
1 mile warm-up
5 mile run, 44:50
0.5 mile cool-down
Evening
Slammer, from SEALFit
Baseline: ROM Drills. 3 Rounds: 10 x jumping squats, 10 x push ups, 400m run
- ROM.
Work Capacity: 50-40-30-20-10 reps of the following for time…
- Jumping Pull ups
- Ball Slam
- time: 14:44
Durability: 4 x 800m sprint(1:30interval). 4 Rounds: 10x Weighted sit ups, 60 sec Farmers carry (70#), 10 x Seated Russian twist @25lbs, 10x back extension. Active Stretch or Yoga.
- No runs. Core Rx'd, WSU & Russian twists w/20# ball. Gluteal work afterwards.
Notes
- Body: Feel pretty good, sore shoulders and abs and upper back.
- Run: Went well. Felt good for the most part, although I could tell I was getting tired. Slight tigthness in left soleus/achilles area. 6.5 miles for the day.
- Workout: Good intensity on this. JPL really hit ya hard.
These abdominal exercise machines are to be employed in gyms. You'll find the reviews of the elliptical are extensive and they also give the ratings for the various models.
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