DELANEY’S DAILY P.T. – SEPTEMBER 2   Leave a comment

Working on getting caught up and consistent with posting my workout designs. On Sundays I pay some tribute to history and base my designs on what I learned training for Highland Games. Events like the Stone Put and Hammer Toss are awesome workouts for the whole body — upper body, legs and especially the core. For my design today, I used three evolutions:

1030
A. 5K morning run (30:40)
I ran 11.5 miles last night so I’m not feeling bad about this run.

1400
B. 12 lb Stone Put: 150 yds x 4
Worked my way down 150 yard segments (four times) with the following circuit…
1. One 8-count burpee
2. Throw the stone (each circuit alternated left single-hand throw, two-hand overhead throw, and right single-hand throw)
3. One 8-count burpee
4. Jog to the stone
–> Back to beginning #1

B. 15 lb Hammer Toss: 175 yds x 2
Worked my down 175 yard segments (two times) with the following circuit…
1. One 8-count burpee
2. Throw the hammer (each circuit alternated left throw and right throw)
3. One 8-count burpee
4. Jog to the hammer
–> Back to beginning #1

This was an AWESOME design! In the future, I will be able to progress and increase the weight of the stone and the hammer. In addition, I can increase the number of burpees.

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