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Plyos
Front holds
High Knees
Butt kicks
Bound high
Bound distance
quick feet
Karaoke
Karaoke back
Ories
Safes
Bird Dogs
Franks
A-steps
B-steps
C-steps
Heels
Toes
CORE
Forward Leg swings – 10
Lateral Leg swings – 10
Lung matrix – 4
Donkey kicks – 15 x 3 – 5 secs
Modified Bicycle – 15 x 3 – 5 sec
Plank – 45 – 1min
side plank – 15 leg raises
Bridge Thrust – 15 x 3 – 5 sec each leg
modified bird dog – 15 x 3 – 5 secs
supine leg lifts – 15 x 3 -5 secs
Groiners – 15
mountain climbers – 20
Iron cross – 15
T – ups – 16
Burpees – 10
LegLifts-
– Up-apart-together-Down -6
– Up-apart-scissor-Down -6
– Froglegs – 20 total
ABS
Crunches – 20
Obliques – 20
Superman – 10
JUMP ROPE
1 leg 50 each
both leg 100
Core | Core | Core | |||||
LSD | CT | Speed | CT | Speed | Recover | ||
sat | sun | mon | tues | wed | thurs | fri | TOTAL |
6 | 10 | 6 | 6 | 6 | 6 | 3 | 43 |
5 | 8 | 4 | 6 | 4 | 6 | 3 | 36 |
3 | 5 | 3 | 3 | 4 | 3 | 3 | 24 |
CT | TEMPO | Easy | CT | TEMPO | CT | CT | EASY LSD | |
TOTAL | Mon | Tues | Wed AM | Wed PM | Thurs | Fri | Sat | Sun |
23 | 3 | 2 | 3 | 3 | 3 | 3 | 2 | 4 |
29 | 4 | 3 | 3 | 4 | 4 | 3 | 3 | 5 |
34 | 4 | 3 | 4 | 4 | 5 | 4 | 4 | 6 |
41 | 5 | 4 | 4 | 5 | 6 | 4 | 5 | 8 |
47 | 7 | 4 | 4 | 5 | 6 | 5 | 6 | 10 |
56 | 8 | 5 | 4 | 7 | 6 | 6 | 8 | 12 |
Mile TIME | PPM | CT |
8 | 8.55 | 9.40 |
7.5 | 8.45 | 9.30 |
7.4 | 8.35 | 9.20 |
7.3 | 8.25 | 9.10 |
7.2 | 8.15 | 9.00 |
7.1 | 8.05 | 8.50 |
7 | 7.55 | 8.40 |
6.5 | 7.45 | 8.30 |
6.4 | 7.35 | 8.20 |
6.3 | 7.25 | 8.10 |
6.2 | 7.15 | 8.00 |
6.1 | 7.05 | 7.50 |
6 | 6.55 | 7.40 |
5.5 | 6.45 | 7.30 |
5.4 | 6.35 | 7.20 |
5.3 | 6.25 | 7.10 |
5.2 | 6.15 | 7.00 |
5.1 | 6.05 | 6.50 |
5 | 5.55 | 6.40 |
4.5 | 5.45 | 6.30 |
4.4 | 5.30 | 6.15 |
4.3 | 5.20 | 6.05 |
-Dr. E.L. Hollenberg is from Winamac and is a very wise in his years. He does a lot of work in the field of psychology and human character. He sends out a daily word and today’s resonates with me….. GUILTY.
ACTION/Procrastination
Procrastination is the thief of time. It is so easy to lapse into the habit of procrastination….putting off an action that could, or really should, be done now. Waiting for things to happen reminds me of a poem called “Bill”, by Francis Gay.
“There once was a fellow called Bill,
Who started to climb a high hill.
Soon he said, “I will wait
Till my muscles grow great.
And I think he is waiting there still.”
This is an attitude and habit toward action. It is a subtle and very common sin…we all do it. And we feel the pain of consequences of lost opportunities to act when it is needed or most desirable.
We must become aware of the need to act, the powers we have to act, to do something that should be done. There is a natural resistance to do what we are responsible for. Our natural reaction is to take the easy way rather than the response/able way.
Stephen Grellet (1773-1855) left us these response/able words, ”I expect to pass through this world but once. Any goodness or kindness that I can show to my fellow creatures, let me do it now, for I shall not pass this way again.” W. Clement Stone a successful insurance salesman lists this as one of his 17 principles of success.
This attitude of increasing our awareness of opportunities to seize the moment to act now is a great one to cultivate. Look outside ourselves for ways and needs to respond…now.
Mon – 4 easy
Sat – 4 Ct
Monday – 4 Ct
Tuesday – 12 × 200 sets of 6 1 mile warm 1 mile cool kyle- 18 × 200
wed – 2 easy
24 x 2 Hundoes!
4 sets (jog back/1min/45/30)
Kyle Collins – 200 – 32
Braden Tankersley – 200 – 35
Joe VonToble – 200 – 35
Michael Beckner – 200 – 35
Dylan Perry – 200 – 39
Claire Collins – 200 – 39
Kial Beach – 200 – 39
Lilly Lynch – 200 – 42
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