Thursday, April 04, 2013

Play PRT Plus

My original plan was to do 10 rounds on Jacobs Ladder today, then 10 rounds of burpees/battle ropes tomorrow, then rest Saturday after PRT measurement and PRT Sunday.  But one of my co-workers invited me to her birthday party tomorrow after work, and my plans went up in smoke.  Almost.  I started out just wanting to do a light session plus the Jacobs Ladder for 8 rounds . . . . .

Bulgarian Split Squats (Front Foot Elevated): 3 sets of 12 @ BWT
LifeFitness Seated Calf Raises: 3 sets of 12 @ 95 lbs

Assisted Pullups (Average Band): sets of 10, 8, 6 reps

Kettlebell Swings: 3 sets of 15 @ 20 lbs

LifeFitness ISO Shoulder Press: 3 sets of 13 @ 60 lbs

LifeFitness Bicep Curls: 3 sets of 15 @ 41 lbs

Decline Situps: sets of 15, 11, 8 reps

. . . . . since I wanted to do like the PRT and approach hard aerobics after being exhausted from the other movements.  So rather than do Jacobs Ladder, I ran to see how my run was doing.

LifeFitness Treadmill, Level 3 Hill:
5 minute warmup
8.5 minutes at 6.5 MPH
2 minutes at 2.0 MPH
4.5 minutes at 6.5 MPH
2 minutes at 2.0 MPH
2 minutes at 7.0 MPH
1 minute at 8.0 MPH
2 minutes at 2.0 MPH
45 seconds at 9.0 MPH
Cool down

What surprised me was how well this went, especially after the weights and considering that I barely run.  Yeah, I really need to dedicate myself more to running for more time.  But I'm glad I did the session.  I got to work up a really good sweat AND now I have no worries.

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