Traditionally this holiday is the kickoff for summer and boy was it a hot one. The car thermometer read 103F when I got in...wow. Morning run at the Duke track to kick things off with the team:
Warm up
200 M hard, 200 M jog, 200 M hard, 200 M jog- for 3 sets. Ended the last one at 28 sec. which was decent considering the extreme heat and the fact that I didn't kick it until half way through.
Then hit the gym with Brian (the birthday boy) for an excellent pushers lift:
Bench- 4 sets of 5 working up to 155 lbs
Lance step ups- 4 sets of 6 each leg
Decline DB bench- 3 sets of 6-8 reps working up to 60 lbs
Dips combined with BB squats on BOSU ball (see pic above for this)
Plyo push ups combined with "row the boat" abs
Ended with 3 sets of BB curls.
It was also nice to visit with Meredith at the gym as she did her workout. Enjoyed a nice lunch after with Mollie, Chad, and Brian and hung at the pool for the rest of the afternoon. A special shoutout to our troops for their service and our prayers for those who have sacrificed and fallen for us...God bless and thank you!
It was great to see you for a little holiday lifting session! You put in a heck of a track/gym workout today...hope the pool was a relaxing way to end the day. Another workout in the books...tomorrow awaits!!
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