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The World Changed
Thursday, November 5, 2009
Friday workout #5
Please post workout, done on Friday. If multiple people trained together, list the training and those that attended. If you trained separately or with a different group, list that training and those that attended.
Ran about a mile to the gym, did a 3X circuit of pushups, box jumps, pullups, sit ups. Then a short back workout, 3X thrusters and then ran a mile back home.
5 flights then static stretches. 27 flights up and down 5 flights 2 feet each step and then down 5 flights every other step and then down 27 flights up and down 5 flights laterally alternating sides step and then down 5 flights backwards and then hopping steps going down 27 flight and back down
In between each trip up and down we did 10 sit-ups and 10 single legged push-ups alternating sides
Recruits Forte, Kendall, and Martinez Total time 41 minutes
Did about a 1 hour upperbody workout, then ran 40 floors up and down with a 50lb weight vest. Total workout time was about 1 hour and 10 min.
ReplyDeleteRan about a mile to the gym, did a 3X circuit of pushups, box jumps, pullups, sit ups. Then a short back workout, 3X thrusters and then ran a mile back home.
ReplyDelete5 flights then static stretches.
ReplyDelete27 flights up and down
5 flights 2 feet each step and then down
5 flights every other step and then down
27 flights up and down
5 flights laterally alternating sides step and then down
5 flights backwards and then hopping steps going down
27 flight and back down
In between each trip up and down we did 10 sit-ups and 10 single legged push-ups alternating sides
Recruits Forte, Kendall, and Martinez
Total time 41 minutes
completed: Saturday 11/7
ReplyDelete4 mile run: 34:45 minutes