Home Gym
1200
Tempo Run
2.56 mile run (10:29 pace; 26:56 moving time) around Pomona Lake Number 2
Convict Conditioning
- Push-up - 10/6, work to 10/10 then 20/20 for progression
- Supported Squat - 15/15, work to 30/30/30 for progression
- Pull-up - 5, work to 8 then add another set 10/10 for progression
- Bent Leg Raise - 12, work to 15 then add another set
- Short Bridge - 25/20, work to 25/25 then 50/50/50 for progression
- Straight Bridge - 8/5, work to 10 then 10/10
- Handstand Hold - 20 sec, beginner is 30 sec; go back to Level 2 Crow Stand start at 10 seconds, build to 1 min
Front Squat
5 sets of 2 reps (build to heavy double)
warmed up with 45, 75, 95#
working sets at 115, 135, 145, 155 (video), 160#
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