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This is for Kelsee Bone :)

Monday, May 11, 2015

May 11, 2015



Weight Lifting
A) Sumo Deadlift 8-10  x4     65%, 70%, 75%, 80%
3 min rest in between sets 
B1) Glute Bridges 8 Hold for 40 sec   
B2)Med ball hamstring curls 8-10  x4                 
C) Plank 45 sec  x4                 

Practice DB Snatch for 10 minutes before doing the amrap.

10 min amrap              
15 wall ball                      
10 db snatch 

Record your reps


RUN
4 x 200mw/ 60 sec rest 
4 x 400m w/ 90 sec rest

Record your times


35 comments:

  1. Sumo dead lift
    105 8x
    125 10x
    125 10x
    135. 10x

    Glute bridge 11115678
    Planks 1234
    Ham curls
    40lbs 10x
    40. 10x
    40 10x
    40 10x

    Arm ramp
    10 lb med ball
    25 lbs dum bell...at 140 rep switched to 20 lb dum bell
    200 reps

    1 hour spin bike class before

    Will do the running tomorrow

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  2. My second round playoff game on Saturday got canceled due to weather, and is rescheduled for tonight. So I will do this workout tomorrow, maybe tonight if I have time.

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  3. I had two full 90 minute games on Saturday and Sunday, I'm recovering today.

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  4. Whew!
    Sumo dead lifts 40 plus bar 10 x 4
    Glute bridges made my bum light on fire
    Planks...6 pack coming soon
    Hamstring curls I had to use a weight machine...60 lbs 10 x 4. FIRE FIRE FIRE

    Instead of the listed running (bc I can't count on a treadmill for some reason) I did a 20 minute HIIT. Crushed it.
    AMRAP this evening. I had to get to work:/

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  5. Sumo deadlifts @ 185,205,215(2)
    Amrap
    165 wall Ball (15 lbs)
    110 dumbbell snatch(25 lbs)

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  6. Sumo deadlifts @ 185,205,215(2)
    Amrap
    165 wall Ball (15 lbs)
    110 dumbbell snatch(25 lbs)

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  7. 200 m: 0:48, 0:45, 0:44, 0:38
    400 m: 1:31, 1:28, 1:25, 1:27

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  8. 200 m: 0:48, 0:45, 0:44, 0:38
    400 m: 1:31, 1:28, 1:25, 1:27

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  9. Ran 8 miles today and played tennis for an hour with Payton, but we will be doing rhe workout tomorrow:)

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  10. This comment has been removed by the author.

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  11. sumo deadlifts: 4x8 at 60 lbs
    glute bridges: 4x8 for 40 sec
    med ball hamstring curls: 4x8
    plank: 4 sets of 45 secs
    10 min amrap: 120 wall ball with 15lbs ball, 80 bd snatches with 10lbs

    1.5 hour practice

    was a bit tired after practice, so i did half of the running
    2x200: 30.4, 33.7
    2x400: 1:30.4, 1:35.6

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  12. Glute bridges 1 min each x10
    Med ball hamstring curls 10 each x3
    Plank 1 min each x3
    Not sure if I did the amrap right but
    Wall ball 15lbs 115
    Db snatch 25lbs 75
    200m: 45, 43, 39, 40
    400m: 1:39, 1:35, 1:30, 1:33

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  13. Lost track of the amrap but they were both over 100
    200: 34,35,34,36
    400: 1:25, 1:30, 1:32, 1:29
    Swim Test

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  14. I was going to do the running today but I had a one hour coed soccer game last night and rolled my ankle (surprise surprise) so today I'm going to ice and rest and try and be back to it tomorrow

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  15. I traveled all day today so I will do this workout sometime tomorrow when I get the time! May have to modify a few things bc hotel gym. My foot has also been killing me the past few days so I need to get that figured out before I can do hard running. Will update soon!

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  16. This workout killed my hamstrings last Monday and it really caught up to me by the end of the week, so I did bent row instead of the single leg deadlift to eliminate one of the hamstring movements: 1x10 45lb, 2x8 55lb, 1x8 60lb. I did the glute bridges and hamstring curls.
    Planks 4x 1 minute.
    AMRAP: 15 goblet squats holding 25lb DB, 10 DB snatches with 25lb DB. Completed 6 rounds and 6 squats.
    1 hour of finishing practice. Will complete the fitness tonight.

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  17. Treadmill Workout


    0-5 mins : walking at 3.0 speed and 2.0 incline (listening to Angus and Julia Stone-Down the Way album)

    5-15 mins : jogging at 6.5 speed and 1.5 incline (listening to Drake-Take Care album)

    15-25 mins : interval 15 sec on 15 sec off at 9.5 speed and 1.5 incline (listening to Rihanna-Talk that Talk album)

    25-30 mins : interval 15 sec on 15 sec off at 10.0 speed and 1.5 incline (listening to Rihanna's BBHMM on repeat)

    Yes I was racing the chick next to me. Of course I won. ;) Also, no weights for me....no sun out = no guns out!!

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    Replies
    1. Where's your "ssshhh don't tell em" at?!!;)

      Delete
  18. sumo 90lb 90lb 100lb 100 lb
    glute *check
    med ball hammy x 10 each
    planks super setted with sumo's

    10 min amrap
    10 lb med ball (all i have at home)
    15 lb db (next heaviest weight at home is a 25)

    did 6 rounds ... too easy :(

    4x200 on treadmill. 8.5 speed
    4x400 on treadmill 8 speed (one 8.5 for good measure!)

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  19. This comment has been removed by the author.

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  20. Saturday May 9th-
    3 sets of:
    1 65 lb 120 yards (60 yards each arm) Single Arm Farmer Carry
    2 60 yd 14 lb MB Throw and Chase
    1 60 yard jog

    2 sets of:
    1 100 ft on the Versa Climber
    1 .5 mile on the Air Assault bike
    1 300m row
    20 burpees

    3 sets of:
    20 TRX Bicep Curls
    20 TRX Tricep Extensions
    20 TRX Knee Tucks
    20 TRX Rows
    20 TRX Push-ups
    20 TRX Fallouts

    Monday May 11th-
    sat down with my trainer and discussed the mental side of things. One thing we talked about is how motivation isn't enough. You need to be committed as well!

    Tuesday May 12th-
    3 sets of:
    20 14 lb MB Squat to Throw
    10 box jumps

    4 sets of:
    15 15 lb MB Slams
    40(20 each leg) Power Knees

    3 sets of:
    1 200 ft on the Versa Climber
    1 500 m row

    1 set of:
    3 minute plank series

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  21. Sumo: 90, 95, 100, 105
    6 rounds
    bike workout - because hip flexor

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  22. hour and a half of private training
    conditioning-ran suicides for 5 minutes no breaks
    3 sets of:
    left right center planks

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  23. Sumo: 85, 95, 105, 105
    7 rounds

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    Replies
    1. Forgot to mention for the amrap I used a 12 lb Med ball and used 20 lb. weight

      Running on treadmill
      200 m (.125): 48, 46, 45, 42
      400 m: (.25 mile): 1:31, 1:33, 1:34, 1:32

      Delete
  24. May 12th-
    My team won last night 2-0, I played all 80 minutes and are now headed to the quarterfinals of the state playoffs.

    2 hours of practice(a lot of fitness was built in)

    I am pretty sore from last night and I am going to take it a little light because the quarterfinal game is Thursday and I don't want to be sore.

    Didn't do sumo deadlifts
    Glute Bridges x8 40sec
    Med Ball Ham curls 10x4
    Planks x4 45 sec
    Not sure if the amrap was right...
    Db snatch 10(20lbs)
    Wall ball 15lbs 110
    Db snatch 10lbs 65

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  25. 5/11
    2 hour soccer practice w/fitness
    5/12
    90 minute practice
    Fitness 5 300's 45 sec rest
    1- 55sec
    2-56sec
    3-57sec
    4-55 sec
    5-56 sec
    Lifting
    Front squat 60x8, 85x10, 105x10
    Bench dips +20 pounds 8,10,10
    Bench press 55x8, 65x8, 65x8

    Circuit
    One legged jump for hight (straight up, forward and backward) 6 each and each leg
    2min speed jump rope
    Lunges 8 each leg

    Do each 3 time no break between

    Abbs
    20 sit ups
    50toe touches
    25 leg extensions
    Plank series front left right x30 seconds

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  26. Sumo: 80, 85, 95, 100
    Amrap 6 rounds
    200: 41,39,42,44
    400:130,135,137,143

    Tuesday: 2 hour soccer practice and fitness.
    Hip is feeling real sore will probably take it easier tomorrow

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  27. Deadlift 85, 95,100, 105
    Amrap= 6 rounds
    Did the rest of the lifting as said

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  28. Deadlift: 85, 95, 100, 105
    Amrap: 6 rounds
    200's: 0:33, 0:35, 0:36, 0:35
    400's: 1:25, 1:30, 1:33, 1:37

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  29. Sumo dead lift started at 85- increased by five each time.

    Glute bridge
    Planks
    Ham curls
    50lbs 10x

    Arm ramp
    200- 34, 35, 37, 36
    with 400s- 1:27, 1:29, 1:35, 1:38

    Ran the 400's on the treadmill at 8.5 pace then went straight to a two hour practice

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    Replies
    1. Sumo deadlift 8-10x4
      Glute bridges 8 hold for 40 sec
      Med ball hamstring curls 10x4
      4 planks hold for 45 sec
      Straight arm bar curls 3x10
      Close grip bench 3x10
      Preacher curls 3x10
      Tricep push downs 3x10
      Played soccer for an hour

      Delete
  30. Glute Bridges 8 Hold for 40 sec
    Med ball hamstring curls 8-10 x4
    Plank 45 sec x4
    DB snatches
    200s:
    :35
    :37
    :35
    :36
    Practice Mon/Tues 1.5 hrs

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  31. Sumo: 80,85,85,90
    amrap:6 rounds
    200's:34,34,35,34
    400's: didnt do them because my hip was hurting(seeing a physio twice a week)

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