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Wednesday, March 19th, 2008 @ KBCC
Freeweight Room 12:00pm - 2:30pm
Squats
warm-up
315 - 3x
335 - 3x
365 - 0x
335 - 2x (stuck on bottom of third rep)
345 - 2x
315 - 3x
Overhead Press
135 - 8x
155 - 3x
160 - 2x (staggered stance)
Push Press (staggered stance)
185 - 3x
185 - 3x
185 - 3x
185 - 0x
Bent-Over Row
3x - 8x - 135
Bosu Ball & Balance work
I'm a beginner at this balance stuff, I'm going to do this at the end of my workouts from now to on.
Blue Foam thing
1 toe touch each leg, then fall off, 1 rep PR, yes sad I know
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Fitness Center 5:00 pm - 5:45 pm
Treadmill
1.78 miles - 21 minutes
3mph / 6mph / 12mph @ 0.0 incline
2x 12mph 1:00 minute sprints
8 - 10 minutes @ 6 mph
8 - 9 minutes @ 3 pmh
Rower
2000 meters - 11 minutes
Recumbent Bike (cool down)
1 mile - 5 minutes
Bridge
30 seconds estimated
Stretch --> Wide grip Pull-up Station
30 seconds estimated
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Plan well, train hard, and have passion to reach your goals. Your training must suit your physical, psychological, and mental needs. It can’t be a cookie‐cutter program. Louie Simmons Optimal Training
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