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For my endurance goal I want to practice the farmers walk. It’s a really simple exercise where you walk back and forth with a weight in each hand. I want to increase my forearm and grip strength for tennis so I can play longer. I want to complete a set of 20 with 20 pound weights. Once I’m comfortable with that, I’ll move up to higher weights. I want to focus on having a high number of reps.

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For my strength goal, I want to focus on the seated dumbbell tricep extension. I want to work on my shoulder and upper arm muscles to put more power into my swing. I’m going to start with 15 reps with 15 pound weights, and then gradually increase the weights.

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For mobility, I’m going to focus on skaters and lunges trying to increase how far I can lean and how fast I can come back up. Lunges have always been tough for me. I’ll do sets of lunges and skaters. 10 lunges and 20 skaters.

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Instead of walking across the room and counting reps, I decided to time how long I can hold weights. I was able to hold the 20 pound weights for 3 sets of 2 minutes, so I’m going to increase the weight to 25. I was able to hold for 1:40 then 1 minute.

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Continuing with the 15 pound weights. Was able to do 10-13 reps for 3 sets.

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Skaters were easy but lunges I was kind of struggling. I did 10 for 2 sets then did 8

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3/6
2x10-8 Tricep Extension 15 lb
2x10-8 lunges
2x2:00-1:40 25 pound holding
2x30 seconds of skaters

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3x10-8 Tricep Extension 15 lb
3x10-8 lunges
3x2:00-1:30 25 pound holding
3x30 seconds of skaters

# data[].attributes.body
3x10 Tricep Extension 15 lb
3x10-8 lunges
3x2:00-1:30 25 pound holding
3x30 seconds of skaters

# data[].attributes.body
3x10 Tricep Extension 15 lb
3x10-8 lunges
3x2:00-1:30 25 pound holding

# data[].attributes.body
3x10 Seated triceps extension 15 lbs
3x10-8 lunges
3x2:00-1:30 holding 25 lbs
3x30 seconds of skaters

# data[].attributes.body
3x10 Tricep Extension 15 lb
3x10-8 lunges
3x2:00-1:30 25 pound holding

# data[].attributes.body
3x10 Tricep Extension 15 lb
3x8 lunges
3x2:00-1:30 25 pound holding
2x30 sec of skaters

# data[].attributes.body
2x12 seated tricep extension 15 lb
2x10 lunges
2x2 minutes of holding 25 lb

# data[].attributes.body
2x10 seated tricep extension 15 lb
2x8 lunges
2x2 minutes of holding 25 lb
2x30 sec of skaters