getting ready for montana, week 4

mon 3/21
since my ipod deleted my workouts from previous days, i had to try to remember what the base workout was. unfortunately i didn't remember exactly right, and i think i overdid it a bit. ah well.

cardio 10 min
squats 85lb
low seated row 50lb
lunge walk w/medicine ball twist (1st time 8lb, 2nd time 16lb)
dumbell bench press 12.5lb each hand
skull crusher 15lb w/both hands
pullover 15lb w/both hands
box jumps 30
wide grip lat pulldown 60
upright row 20lb bar
deadlift 30lb bar
military press 25lb bar
shrugs 25lb each hand
flys 5lb each hand

abs 3x10
crunch
full situp
double leg lowering 1x10
legs up cross hand to toe
legs up heels to ceiling 1x10 (hip wasn't feeling right)
yoga ball hyperextensions
front penguins
back penguins


tues 3/22
run 1.75 miles to athletic fields

10 40-yard sprints from laying on the ground
sprint/sidestep the numbers

run .25 miles back to work with sprint bursts

wed 3/23
resting day

thur 3/24
cardio 10 min
10 each:
arm circles
trunk rotations
hip circles
jump rope (1 minute)
box drill (10 each direction)
lateral jumps
leg swings

pushups on yoga ball
lunge walk
seated row 50lb
squats 85lb
bicep curls 12.5lb each hand
step ups 3x10 per leg, 10lb each hand
flies 5lb each hand
low lateral walk 30 each direction
narrow lat pulldown 50
tricep overhead 30lb both hands

abs:
crunches
plank (3x20 sec)
flutter kick
reverse crunch
back penguins
bicycles
bridge 1min x 3

fri 3/25

run 1.75 miles to athletic fields

sprint 4 40-yd sprints
sprint 40-yd-sidestep 20yd-sprint 40yd-side step 20yd x 2
sprint 40-yd-10 star jumps-sprint 40 yd x 2

run .25 miles back to work with sprint bursts

TGIF!

sat 3/26
3 hour contra dance