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This is for Kelsee Bone :)

Friday, May 15, 2015

May 15, 2015


Weight Lifting

A) Push Press 10-12 x4 sets at  60%, 65%, 70%, 75%
B) 10 minutes of practicing TGU. Use light weight 15 lbs and keep your shoulder to your ear the whole time, also practice on keeping your core tight throughout the whole exercise.           
C) Eccentric pullup accumulate 10 reps                        
D1) HS Hold   45 sec.        
D2) hollowbody hold  45 sec.      
D3) arch body hold     
45 sec/30 sec rest x4                       




RUN
3 mile @ 8:30 pace 

Record your time on the 3 mile run

21 comments:

  1. Lost last night 3-2 in the quarterfinals, scored one of the goals and played all 80 minutes.

    Woke up this morning with a pretty nasty cold and I'm going to use today as a day to recover, got pretty banged up in a very physical game last night.

    Will get to this workout first thing tomorrow morning if I feel a little better.

    ReplyDelete
    Replies
    1. Sorry about quarterfinals, hope you feel better!

      Delete
  2. Used db for presses
    15, 17.5, 15, 15
    Supersetted with Turkish practice 10lb kb
    Pull-ups
    Skipped handstand holds
    Completed hollowbody and arch holds

    Not up to 3 miles quite yet :)
    Did elliptical 25 mins level 5
    15 mins treadmill 15 mins 6-6.5

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  3. Had a scrimmage played all 90 minutes will try to do work out today

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  4. Presses: 45,50,55,60
    Cant run - hip flexor
    Swim workout with my dad though :)

    ReplyDelete
  5. push press: 4x10 with 45, 45, 55, 55lbs
    TGU: 10 on each side, 12lb db
    -did eccentric pull ups
    -did hand stand hold, hollow body, arch body 4x45 sec each

    3 mile beach/dune run with time of 26:24

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  6. This comment has been removed by the author.

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  7. Did my groin exercises, plie squats and side lunges. Also did an upper body workout: Lat Pulls 1x10 50lb, 2x10 60lb. Push-ups 3x10. Gun show 3x. 1-arm DB press 3x8 each arm with 20lb DB. 3-way raises 3x7 with 7.5lb DB.
    Ab Workout: 15 sit ups, 15 toe touches with 15lb med ball, 20 Russian twists with 15lb med ball x3.
    Ran for 20 minutes, ran around 2.5 miles.
    Played in a 40 minute indoor soccer game.

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  8. This comment has been removed by the author.

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  9. Sorry this is late. My mom took the laptop with her on a trip for the weekend and my phone was struggling to pull up the blog for some reason.
    Push Press x4
    TGU 15 lbs
    Eccentric pullup 10 reps x3
    Handstands: hollowbody hold 45 sec and arch body hold x4
    Ran two miles at 8:30 pace then had personal training after a 1.5 hr practice
    :)

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  10. Push Press 55, 60, 65, 70
    20 regular pull ups
    20 Push ups
    Hollowbody hold
    Arch body hold
    Ran two miles and also did a three mile hike.

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  11. Still doing my ankle stuff. Been walking and ankle exercises to strengthen. It's feeling a lot better

    ReplyDelete
    Replies
    1. It's good to hear that your ankle is feeling better!

      Delete
  12. Lifting was done friday...
    push press: 55, 55, 60, 65
    Strict pull ups: 10 without band, 30 with
    Med ball push ups: 10x3

    Ran outside (in rain) saturday morning...
    stomach started hurting about a mile in so this run was quite pathetic, ran 3.5 miles in 35 minutes.

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  13. Did the lifting friday morning
    3 mile: 24:02 there were a lot of hills
    Did more damn swimming tests

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  14. Thursday, May 14th-
    3 sets of:
    15 TRX Leg Curls
    15 T-Pulls
    30 (15 each leg) power knees

    3 sets of:
    24 (12 each leg) 35 lb Single Leg RDL
    15 Underhand Inverted Rows
    20 Cross Body Crunch

    3 sets of:
    .5 mile on the AirDyne bike
    20 Up Downs
    30 Jumping Jacks

    Friday, May 15th-
    1 set of:
    25 Pull-Ups
    50 75 lb Deadlifts
    50 Push-Ups
    50 box Step Ups
    50 (25 each side) Floor Wipers
    50 (25 each arm) 30 lb SA Clean and Press
    25 Pull-Ups

    ReplyDelete
  15. Thursday, May 14th-
    3 sets of:
    15 TRX Leg Curls
    15 T-Pulls
    30 (15 each leg) power knees

    3 sets of:
    24 (12 each leg) 35 lb Single Leg RDL
    15 Underhand Inverted Rows
    20 Cross Body Crunch

    3 sets of:
    .5 mile on the AirDyne bike
    20 Up Downs
    30 Jumping Jacks

    Friday, May 15th-
    1 set of:
    25 Pull-Ups
    50 75 lb Deadlifts
    50 Push-Ups
    50 box Step Ups
    50 (25 each side) Floor Wipers
    50 (25 each arm) 30 lb SA Clean and Press
    25 Pull-Ups

    ReplyDelete
  16. Push Press: 55, 60, 60, 65
    Did 20 regular pull ups with someone helping me.
    Still pretty terrible at handstand holds, not getting 45 seconds, but I tried.

    Ran on a trail (lots of hills and small paths), all together it was 3.43 miles, but I didn't get an exact time. It was death, I did not drink enough water the previous day.

    ReplyDelete
    Replies
    1. Water is huge, and will effect training so make sure to stay hydrated!

      Delete
  17. Push Press: 45,55,55,55
    did 10 regular pull ups then had to get a band
    Hate handstands....
    3 mile in under 20 .. dont know the exact time.. sorry

    ReplyDelete