February 8, 2007

February 8, 2007

running drills form CFJ Sep. '06
Semi specific warmup
Burgener Warmup - 45 x 1
OHS - stick x 12

Push press - 45 x, 95 x 3, 135 x 1, 165 x 4, 165 x 4, 135 x 8, 105 x 12
(Superset with full rest - 180 seconds)
pullups - 3, 3, 1, 30 x 4, 30 x 4, 10 x 8, BW x 12(broken)

db incline press - 100 x 4, 100 x 4, 70 x 12
(superset with full rest - 90 seconds)
standing cable row - 195 x 4, 195 x 4, 150 x 12

upperbody russian twist - 25 x 6, 25 x 6

Treadmill @1% -
5 minute warmup @4mph
1 minute sprint @ 10 mph
2 minute run @ 7 mph
30 sec spring @ 10 mph
1 minute run @ 7 mph

Total distance = 0.95 miles


Notes:
-New Rules of Lifting Strength II workout D
-Push Press - 165 go up to 170, 135 go up to 140, stay at 105 for 12
-Pullups - Go up to 35 for set of 4, and stay for set of 8
-Cable Row- Stay
-Incline DB Press - Stay
-Running - Had to get back to work wasted some time early on running my mouth, I really need to start running more conistently at least one time a week.