Jog jog

Took a few weeks off, after experiencing a funny pull in my R posterior tibial tendon. Even got an MRI - looks funny, but not torn. Time to get back at it, though., before couch potato spread starts happening. Have also been noticing L VMO atrophy - another sign I have been neglecting my PT.

TM 3.4
walk 5/jog 5 x3 (30 min)

Single leg half squats 20/10/10 alt B
20 counter pushups
20 V sit extensions

2/3 BWT + PU

Five rounds for max reps of:
2/3 body weight thrusters
Pullups

I don't have an adjustable weight bar, and am not sure I can do 80# thrusters, anyway. Likewise, it should be nice to have an assist dip set up. I did what I could with what I have:

Warm up: TM 3.2 jog 1.5 min, walk 1.5 min

Thrusters 24# bar 10-7-7-7-8
Inclined pullups 11-11-11-11-11

Time: 10 min

I think it might be rather dangerous to do this much weight in a thruster to failure without a spotter.

Interesting that I have a fair amount of delayed muscle soreness from the past two days, mostly thighs and forearms, but after this workout I'm not so sore. Wait until tomorrow!

Linda

AKA "The Three Bars of Death"

wu - TM jog 10.5 min, walk 1.5 min

10-8-6-4-2

Deadlift 24 lb bar
Bench press 18 lb bar
Clean 12 lb bar

9 min

Tabata This

wu - TM 3.2 jog 10 min, walk 10 min

8x 20 sec on/10 sec off
Rest 1 min between exercises
(lowest # of reps is noted)

Upright row 12 lb bar - 11
Squat - 10
Modified pullup - 6
Wall pushup - 11
"V" situp/crunch - 10

Score: 48

Found mp3 timers at http://www.beach-fitness.com/tabata/