TD 37

this morning, HD and i figured we needed to knock out the classic "body-building" weight lifts a few days before the weekend, since we have a fitness test coming up on sunday.  yesterday was a good recovery workout and today, we figured we could add a little weight.  we split our training day into 4 parts: (1) basketball pump fake drills, (2) weight lifting, (3) abs, and (4) speed work on the treadmill.

warmup
because my company's basketball regular season is currently going on, most warmups during the week will consist of basketball drills.  by sneaking in a few drills each day, my hope is that i'll be some sort of primed by the playoffs... so we'll see.  i just want to perform better as each week passes.  anyway, we put up about 60 shots, pump faking from side to side, in under 5 minutes.

next we performed 3 supersets

my shoulder was still bothering me, but i did manage to put up some decent weight for my size (i'm still currently at 140lbs).  HD & i would like to increase the weight on our back squat next time.  in any case, i was pretty happy with my depth.  i feel that HD already has perfect form (it's true, is it not haha?) and i have to get up to his level with regard to that.  like i said before, sooner or later, the kid is gonna be outperforming me so long as he keeps working hard.

afterward, we did abs
4 continuous rounds of
15 weight crunches (20lbs)
30 second modified straight plank

finally, we hit the treadmill
8.5mph, 1.0% incline for 8 minutes
total: 1.13 miles, approx. 129 calories burned

nice, challenging workout to start a pretty simple day.  what we have coming up: video from the Are You Fit Challenge, combat fitness test on sunday, and The Race for Tomorrow in about 32 days... we're probably going to rest tomorrow, then get after it on thursday.

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cheers,

-DV _ level ^ fitness