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The World Changed
Wednesday, November 11, 2009
Friday workout #6
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.
sequence was go up two sets of stairs, down one, up two, down one sequentially until reach 5th floor
1) up to 5th floor stepping on every step 20 elevated leg crunches 2) up to 5th floor stepping on every other step 20 elevated leg crunches 3) up to 5th floor alternating right and left lateral 20 elevated leg crunches 4) up to 5th floor alternating backwards and squat jumps, descending squat jumps every other set 20 elevated leg crunches 5) climb to 27th floor 20 elevated leg crunches
doff gear climb to 10th floor for cool down stretches
.5 mile warmup
ReplyDelete3 sets of 12
Overhead DB press
DB curls
Skull crushers
Pull ups
EZ bar curls
Tricep extensions with cable
Lateral DB raises
Ab workout
.5 mile run
present: DeFriest, Forte, Moreau, Kendall, Martinez
ReplyDeletecompleted: 11/13
warmup: ran to 5th floor then stretch
don gear
sequence was go up two sets of stairs, down one, up two, down one sequentially until reach 5th floor
1) up to 5th floor stepping on every step
20 elevated leg crunches
2) up to 5th floor stepping on every other step
20 elevated leg crunches
3) up to 5th floor alternating right and left lateral
20 elevated leg crunches
4) up to 5th floor alternating backwards and squat jumps, descending squat jumps every other set
20 elevated leg crunches
5) climb to 27th floor
20 elevated leg crunches
doff gear
climb to 10th floor for cool down
stretches
time: 38:30
Completed 11/14
ReplyDelete0.3 mile warm up
Stretches
1.5 mile run on varying terrain
Stopped 1/2 way and did 25-15-10 push-ups and sit-ups
Stretches
Total time 26:00 (approx)