BFL eliptical this morning

last night 5 * 5 Deadlifts really small numbers

there is definitly some work to do.

45 minute spin 100-130 heart rate

2 45 minute spins 110-140 heart rate

3 rounds

25 burpees
25 wall balls
run 1/4 mile

box jumps 3,6,9,12,15,18,21 24 in box
Pushups 21,18,15,12,9,6,3
K2E 3,6,9,12,15,18,21
SDHP 21,18,15,12,9,6,3 70 lb

Starting again

5:30 Spin 2 rounds of

4 sets 2 min on 2 min off Heart rate 140-152 High cadence.

Last Saturday I realized my trampoline tag skills are sub par. We were at Jump Street for 2 hours. it was a good fun workout but, catching anyone was next to impossible and then i was too wasted to get away.

Rest is a good thing

Saturday was a very light ski day then Sunday included a trip to Church. That was the extent of the weekend activity. All the soreness is gone and energy levels seem to be back to normal.

This morning was 7 intervals of 1:30 on the elipticalmax heart rate on interval 7 was 161 feeling pretty good about that.

Hard week

Last night was brutal had absolutely no energy left. just did 50 minutes easy on the eliptical this morning.

14 min AMRAP
10 K2E
15 Push Press

only got 6 rounds

Wednesday Eliptical in the morning then taught 2 Spin Classes

5 rounds
20 situps
200 jump rope
40 lunges

Tuesday
1 mile run then 4 1/4 miles @10, 10.5, 11, 11.5 top heart rate 167

Partner workout

4 rounds row 500

250 meters box jumps, 250 meters wall balls

First 5K in a long time 8.0 starting speed 9.3 finishing speed

22:20 total time not terrible 161 finishing heart rate. At least it can still get up there.

Body for life cardio routine

20 minute warm up

then 6,7,8,9
6,7,8,9
6,7,8,9
6,7,8,9,10