September 14th 2010

PTG Core + Circuit Calisthenics + Abbreviate INT run

1.25 mile run to gym, then:

--------------PTG Core----------------------------------

• 3 x 20 Bridges
• 3 x 60 second planks
• 2 x 50 second side planks
• 3 x 20 Birddogs
• 3 x 10 supermans
• 3 x 25 wipers

------------- Circuit Calisthenics---------------------

7 rounds of:

• 9 deadhang pullups
• 10 bar dips
• 50 situps
• 40 pushups

1:00 of deadhang for grip endurance

then 10 "toe to hands"

Hip abductor strengthening

---------------Interval Running ---------------------

Note: This workout is abbreviated from 8 rounds due to me tapering my running at this point.

Workout Overview:

• 1 Mile warm up
• 4 Interval Rounds
• 1 Mile cool down

Each Interval round consists of:

• 400 yard timed sprint
• 100 yard walk (duration 1 minute)
• 200 yard jog (duration 1 minute)
• 100 yard walk (duration 1 minute)
• Repeat

Round times:

1. 1:04
2. 1:00
3. 1:02
4. 0:58

Average: 1:01

Total Mileage Today =~ 5 miles