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Clay made me…

Clay and I had a plan for a bike ride. But we are in a winter storm here. It is in the 30s. It is very windy. There is occcasional misting and drizzle.  I even saw a few flakes a couple hours ago…. So, needless to say, the bike ride was out.  So, Clay texted and suggested that we meet at his office – Valley Physical Therapy.  I was somewhat reluctant. I would have been happy to stay home, but he twisted my arm…. so to speak.

So, one there, we did a pretty good workout. It took about an hour and a half total. If I can remember it all, it included:

  • 10 minutes spin warm up
  • 10 minutes on treadmill, 4 % grade
  • 10 minutes on stairmaster
  • 20 x 20 lb ball slams
  • 20 leaning pull ups
  • 300 meters ski erg
  • 20 per leg presses on a machine where I was lifting my body weight up a ramp.
  • 20 slides, side to side on a fun slippery slidey thing
  • 2 laps band walks
  • 2 laps monster walks
  • 1 set of jumps over 15″ hurdles
  • 30 stationary inch worms
  • 30 kettlebell swings
  • 30 stationary inch worms
  • 20 romanian dead lifts with kettlebell
  • 30 statinary inch worms
  • 15 one legged kettle bell lifts
  • 4 x 10 per leg val slides
  • a few more sets of hurdle jumps
  • feet on exercise ball in plank position, 3 x 20 reps of using legs to curl ball toward me
  • 2 x 30s treadmill 7 mph, 7 % grade, 2 x 30s 8 mph, 8% grade

I think that was it….

Thanks, Clay for getting me out of the house and giving me a pretty good workout!

2 replies »

  1. you are welcome TM was 6% grade at 6mph Machine lifting body weight up a ramp is the Total Gym, remember Chuck Norris and Christie Brinkley. The fun slippery sliding think is the Ultra Slide slide board. You call it feet on ball in plank position I call it bridge position.

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December 2013


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