September 4th 2010

PTG Core + Maximum Effort Calisthenics + Interval Run

2 miles of running to and from the gym.

PTG Core and Hip strengthening work

• 3 x 40 4 Count bridges
• 3 x 60 second planks
• 2 x 50 second side planks
• 3 x 40 4 count bird dogs
• 3 x 10 4 count supermans
• 3 x 25 wipers

Hip strengthening work with 22.5 lb

Maximum Effort Calisthenics

3 Round of:

• Maximum Pushups in 1 minute
• Maximum Situps in 1 minute
• Maximum Pullups

Round Scores ( Push / Sit / Pull )

1. 90 / 57 /19
2. 64 / 54 / 13
3. 60 / 54 / 13

Note: 90 pushups. Fuck yeah.

Road Running: INT (Intervals)

1.5 mile run to the track

Note: I ran down to the track planning to use it but sadly they were setting up for the football game. Instead, I ran around campus for time repeating this 6 times

6 Round of:

• Sprint for 80 seconds
• Walk for 60 seconds
• Jog for 60 seconds
• Walk for 60 seconds
• Rinse and Repeat

Total Distance Today: 6.5 Miles