Hello!!
I'm relaxing at home today. The boss called a snow day. Yay! It would have been even better if he had called it before I got up at 5:20 am, worked out, and showered. But that's okay, i'll take what I can get.
Speaking of working out, I intended to do an intense cardio workout today. But man muscles are just worn out from STS. That's my #1 complaint about STS - the lack of a 3-5 minute, muscle specific stretch at the end of each workout. The extended stretch is nice, but after a 60+ workout I usually don't have time to do a 15+ extended stretch. Anyway, the point of this rambling is simply to say that I decided against the cardio workout and opted instead for yoga. Specifically, I did 2/3 of Rodney Yee's Yoga Conditioning for the Athlete. I love this workout!! It has a typical yoga segment, but it also includes deep stretches at the beginning and the end. Of course I did my usual gig and warmed up for 5 minutes before starting the yoga workout.
Wendy: Any luck making contact with the training facility you mentioned? That's so exciting!!! Good luck during your intern appointment tonight. Oh and you are so going to rock the Thursday session! You're ready for this. Get pumped!! No worries about missing your workout this morning. I'm sure you'll make up for it tomorrow.
OH MAN! Another WEN convert? I've been considering it forever. I use Redken and love it, but WEN is supposed to be life changing.
Wiggie: Big thumbs down on the computer problems. But we completely understand.
Oh man, we are going to be some travelling bunnies during the month of March. Have a blast at Myrtle Beach!! Excellent workouts this past few days. I just pulled out the S90 workouts too. I might give one a go in the next week or two, just to change things up.
Since you both asked, i'm going to start my FBI PFT training by using a 6 week plan developed by Stew Smith. I also found a training plan recommended by a current FBI special agent. I have to do the PFT test twice during the application process, and I have no clue when that will be. It all varies so much. So, my plan is to start with the Stew Smith plan and, if that gets me to the point where I can pass the PFT test, i'll just maintain until I get word that i'll actually be doing the PFT test in person. Then, i'll do the other training program I have to get into tip-top shape. I hope that makes sense, lol! Keep in mind the plan is designed to help a person prepare for the FBI PFT test, so it focuses on running, situps, and pushups. Here's the first week of the Stew Smith plan.
Day 1: Pushup/abs super set
Part 1 - Repeat 5 times
*10 jumping jacks
* 10 pushups
Part 2
* 40 pushups
* 80 abs of your choice
* 30 pushups
* 60 abs of your choice
* 20 pushups
* 40 abs of your choice
* 10 pushups
* 20 abs of your choice
* 1:00 plank pose
Part 3
* 1.5 mile run, timed
* 1.5 mil jog, easy
Day 2: Back, Biceps, and Legs
Part 1 - repeat 2 times
* 20 squats
* 10 pullups
* 20 squats
* 8 pullups
* 20 squats
* 6 pullups
* 20 squats
* 4 pullups
* 20 squats
* 2 pullups
Part 2 - Repeat 4 times
* 1/4 mile run at goal pace (for me, that's an 8 minute mile)
* 30 squats
* 15 lunges per leg
Part 3 - 1 mile run, timed