Lose That Sixth Grader

HOORAY!!! I finished Phase 1!!! Now it’s time for the beach and a week of Turbulence Training hotel room workouts, stretching, maybe a little Combat Conditioning, walking on the beach and ocean swimming!!! I wasn’t even very sore from my last workout. Yesterday, I must admit that my knees felt swollen and as if someone had poured sand into my joints. Arthritis, old age, heavy weights and football make for touchy knees.

Y-Squat 3×10 reps
Close-grip Push-up 3×8 reps
Cross Crawl 3×10 reps per side
Stability Ball Hip Extension 3×12 reps
Stability Ball Jackknife 3×10 reps
Mountain Climber 3×10 reps per side
Wall Squat Hold 3×60 secs
Beginner Inverted Row 3×12 reps
Elevated Push-up 3×8 reps per side

I don’t have time for a lot of detail today. Suffice it say that I had a great workout. I feel good. Strength portion done in 23.5 minutes followed by 25 minutes on the stationary bike. Five minute warmup: 1 minute at 3/10, 2 minutes at 4/10, 2 minutes at 5/10 perceived intensity. Fifteen minutes of high intensity. I think I improved my pace but I’m pretty sure it was not 7/10 for the entire fifteen minutes more like 6.5/10. Cool down was five minutes at 3/10 intensity. Total workout time including a 3 minute break between strength and high intensity cardio 51.5 minutes. that’s 1.5 minutes off last time’s strength portion and a 2.5 minute reduction in time overall!!!!