View Workout (Joe Heebner)
Up and moving
May 16, 2014 (Morning)
Exercise Type: Run
Weather: Chilly
Comments:
Ran from Veale with Wyatt. Up through the meadow, right on MLK and again onto Woodland. Right on E. 93 to go by Juvi, then left on Cedar down to E. 79. Right to go by Hot Sauce Williams and then back on Euclid and up the quad.
Lift:
Deadlifts: 10x135, 2x5x205, 3x225
Squats: 5x185, 5x155
Back Crunch: 3x10x25 plate
Reverse DB Fly: 3x10x20ea
DB Press: 3x5x70ea
Abs: Pick 7x30 + 10 jackknives skipped a nasty med ball one bc I haven't done this in a while.
Hips:
30ea x abductor spreads
30ea x extensor lift
30ea x abductor circles (forward/back)
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.6 Miles | 40:09 | 7:10 / Mile | Easy | Ghost 5 Grey/Orange II |