This training session is dedicated to Army Special Forces Master Sgt. Samuel Foster who lost his life in 1998.  Today I had a another conflict come up for my morning workout so I ended up doing a workout in the afternoon.  Since this week was the start of a new 12 week workout schedule instead of running on Friday I am doing an elliptical workout. The other change is that I will now be paddling four times a week versus three. The elliptical workout was  33 minutes – 4 miles – random terrain. In addition to the elliptical work out I completed Lift 2 routine – 12*10*8 reps with a 30 sec rest.  So what exactly is lift routine 1 and lift routine 2 ?

Lift 1                                                Lift 2

Lat Pull Down                                 Bent Over Row
Military Press                                  One Arm Cable Press Down
Seated Cable Row                         One Arm Dumbbell Row
Upright Row                                   Situps (25lb/35lb/45lb)
Wood Chops                                  Pull Ups
Dips                                                Torso Twist

For Army Special Forces Master Sgt. Samuel Foster’s family, that includes a son and a daughter, hard is dealing with life’s challenges without your father.  A donation to the Special Operations Warrior Foundation will help provide a college education to his kids.  Please consider a donation to reduce the challenge the Foster family has been given. http://www.firstgiving.com/fundraiser/billwhale/ufc2012