A good start to the week.

Workout (Total Body)

10-25-10

Warm Up – 20 mins shoot around (basketball court)

Heart Rate Intensity:

            Zone 1 – 17:10

            Zone 2 – 7:29

            Zone 3 – 0:00

            Average Heart Rate – 130

            Max. – 158

Weight Training – 45 mins

Hear Rate Intensity:

            Zone 1 – 17:23

            Zone 2 – 18:26

            Zone 3 – 10:25

            Average Heart Rate – 145

            Max. – 174

Exercises:

               

Exercise	Reps	Sets	Weight
Dead Lifts	10	5	205 lbs.
Pull ups	To Fail	5	n/a
Dead Lift to press (See notes)	12	6	120 lbs.
Standing Lat Pull Down	10	4	100 lbs.
Bent Over lateral Raise	30	3	5 lbs.
Medicine Ball toss (side throws)	15	3	15 lbs. medicine ball

Notes on exercises

            I performed the dead lift to press using a ground rotational trainer (check out purmotion.com) but you can simply anchor your barbell in a free corner of your gym. Also when you go from the lift to the press do it with one hand, this allows for more balance and stability. Do six reps on one side then switch to the other. This is a very advanced move, so start off light if you are unsure.

            I did really light weight on the Bent over raises (and threw in some variations every 10 reps) because I am currently rehabbing from a shoulder injury, if your shoulders are healthy, try using a little more weight and fewer reps.

This workout is intended for well-conditioned individuals, never begin a workout program without your doctor’s clearance.