Top picture

Top picture
This is for Kelsee Bone :)

Monday, May 18, 2015

May 18, 2015


Weight Lifting 
A) Sumo Deadlift 8 reps x5  70%, 75%, 80%, 85%, 85%. Rest 3 min between sets
Make sure your form is perfect. Knees out, toes pointed out just a little bit, make sure your body is be hide the bar, and squeeze your glutes all the way up! 

B1) Glute Bridges 8 hold for 45 sec 
B2)Med ball hamstring curls 8-10, Rest 60 sec  x5  
C) Plank 60 sec, Rest 60 sec   x5                 


12 min amrap             
15 wall ball       
10 Burpees          

record your reps for amrap 

Running

8 x 200m w/ 90 sec rest 

Record your times

This week the 200s you'll have shorter rest then before. Make sure you stick to the 90 sec rest period between sprints. Bring a friends or a siblings to time you if you think that will help.

25 comments:

  1. Treadmill Workout :

    0-10mins : jog at 6.5 speed and 2.0 incline (Elle King - Love Stuff album)
    10-25mins : interval at 9.5 speed and 1.5 incline (Taylor Swift - 1989 album)
    25-30mins : interval at 10.0 speed and 1.5 incline (Katy Perry - Prism album)

    No stretching today, probably should read the article that you posted about warmups. :) Also, the music selection is in honor of the Billboard Music Awards last night....Tswift's video premier of Bad Blood.

    Happy Monday everyone!!

    ReplyDelete
  2. Single leg deadlift holding 25lb DB, 5x8 each leg instead of sumo deadlift.
    Did glute bridges, hamstring curls, and planks.
    amrap: 7 rounds, 15 squats, and 5 burpees. Did goblet squats holding 25lb DB instead of wallballs.
    Couldn't get on the track, so did a sprint workout. Sprint 30 yards and back 7 times, 7 40-yard fly-ins, sprint 30 yards and back 7 times, 7 40-yard fly-ins.

    ReplyDelete
  3. Did the lifting.
    Did 4 of the sprints before I poured on: .30,.33,.34,.34
    Did the rest on my treadmill and the clock is broken so don't know the times

    ReplyDelete
  4. Dead lift: 95, 105, 125, 135
    Amrap: 7 reps +8 ball walls
    Finished with pull ups (bc want to do a muscle up like Taylor and Logan) ;)

    ReplyDelete
    Replies
    1. Haha I'm pretty sure when we tried a muscle up we couldn't get over the bar either ;) but ill make sure to work on it so we can have a contest when we get back :P

      Delete
    2. Logan is just being modest ;) she can do plenty of muscle ups haha

      And Running times(on treadmill) : 42, 40, 39, 38, 36, 39, 37, 36

      Delete
    3. Well if Logan can to do a muscle up that would be awesome! when you do a muscle up make sure to film it and post it!!

      Delete
  5. Sumo Deadlift: 95, 105, 125, 135
    Glute Bridges
    Hamstring curls
    Planks
    Amrap
    Did my best with the sprints on the treadmill.

    ReplyDelete
  6. Lost 2-0 in state cup quarters.
    Played 70 minutes.
    Will do workout tomorrow.

    ReplyDelete
  7. sumo dead lifts: 60, 60, 65, 65, 70
    glute bridges: 8x 45 sec
    planks: 5x 1 mins
    med ball hamsting curls: 10x5
    amrap: 6 cycles

    2 hour practice with fitness

    ReplyDelete
  8. Sumo dead lifts
    100 8x
    110 8x
    120 8x
    130 8x
    130 8x

    Glute bridges-burned
    Ham curls- did on a machine. 40lbs 8x
    Planks-so hard but good

    My ankle was still a little bothered so I did a one hour spin class instead of sprints. Hamstrings and butt burned after!!!

    ReplyDelete
  9. Dead lifts
    90, 100, 110, 120
    gluten bridges- check
    hammy curls- check
    planks- check
    I did more abs too
    8 rounds for the amrap
    My foot still hurts so I did the sprinting, but on a bike and I am going to the doctor tomorrow.

    ReplyDelete
    Replies
    1. Let me and Becky know what the doc said about your foot.

      Delete
  10. 115, 135,150,175,175
    8xglute bridge
    10 mb curlsx5
    4x45 seconds
    7 rounds amrap
    50, 55, 45, 40, 41, 40, 42, 42
    First two sprints were done around the track at my gym and I don't think I ran them right, the other 6 were on a treadmill

    ReplyDelete
  11. Hang clean w/ press
    65x8 65x8 70x8
    Back squat
    85x10 105x12 125x12
    Bench press
    55x8 65x10 65x10

    Circuit
    Skaters x8
    Tuck jumpsx8
    Rocket jumps x8
    W/ Med ball
    Russia twist x20
    Toe touches x29
    Push ups x10

    Do each 3 times

    Abs
    Plank w/ alt elbow x20
    Crunch x40
    Sprinters x25
    Glut bridge
    Double
    Single single
    30 sec each

    Fitness
    Mile timed run
    6:37

    ReplyDelete
  12. Sumo: 95,105,110,115,115
    Amrap: 7 Rounds
    Lifting✔️
    I only ran 4 200s because I have a 2 hour soccer practice tonight
    :37,36,38,40

    ReplyDelete
  13. Sumo deadlifts: 95, 105, 115, 120
    Amrap: 7 rounds
    +the rest of the lifting :)

    I did the running, but it is still raining here & was coming down hard when I was at the track after work. I did not bring my phone outside, so I have no times. Really sorry about that!! Once I see the sun again we should be good :)

    ReplyDelete
  14. lifting done.
    ran five miles on the treadmill with a hill increase.
    trained for an hour (shooting) then ab workout

    ReplyDelete
  15. sumo 65x12, 75x10, 80x10, 85 x 8, 85 x 8
    supersetted with planks
    glute bridge and hammy curls (YIKES!)

    AMRAP
    had a heart situation and only got to about 4:45. yea for reals, HR was 194 and I thought it was going to explode out of my chest cavity. kinda scary actually, so needless to say I didn't finish. i blame the burpees

    Did the 200's the next day on treadmill (NOT optimal)
    52, 45, 43, 42, 41, 40, 40, 39

    ReplyDelete
  16. Saturday, May 16th-
    1 set of:
    25 Pull-Ups
    50 Push Ups
    50 54 lb KB Swings
    50 Fast Squats
    50 TRX Rows
    100 Bicycle
    50 20 lb MB Slams
    50 TRX Bicep Curls
    50 25 lb DB Push Press
    25 Pull-Ups

    Monday, May 18th-
    4 sets of:
    12 85 lb BB Bench Press
    6 (3 each arm) T-Stretch

    3 sets of:
    24 (12 each side) SA Cable Pull down
    20 (10 each side) 20 lb PB Rotational Chop

    3 sets of:
    12 10 lb Lateral Raises
    12 100 lb Cable Rows
    1 60 yard ( 30 yards each arm) 44 lb SA Farmers Carry
    12 Dips
    20 (10 each arm) 15 lb Concentration Curls
    1 mile on the Elliptical

    ReplyDelete
  17. Saturday, May 16th-
    1 set of:
    25 Pull-Ups
    50 Push Ups
    50 54 lb KB Swings
    50 Fast Squats
    50 TRX Rows
    100 Bicycle
    50 20 lb MB Slams
    50 TRX Bicep Curls
    50 25 lb DB Push Press
    25 Pull-Ups

    Monday, May 18th-
    4 sets of:
    12 85 lb BB Bench Press
    6 (3 each arm) T-Stretch

    3 sets of:
    24 (12 each side) SA Cable Pull down
    20 (10 each side) 20 lb PB Rotational Chop

    3 sets of:
    12 10 lb Lateral Raises
    12 100 lb Cable Rows
    1 60 yard ( 30 yards each arm) 44 lb SA Farmers Carry
    12 Dips
    20 (10 each arm) 15 lb Concentration Curls
    1 mile on the Elliptical

    ReplyDelete
  18. 30 minutes of plyometrics and jumping. Then 5- 66second runs/sprint.
    Then four sets of fifteen for each workout
    1. V-ups
    2. Lunges
    3. Push ups
    4. Bent DB rows (15lb DBs)
    5. Squats
    6. Bicycles
    7. Bicep curls (10lb DBs)

    ReplyDelete
  19. Sumo deadlifts: 90 95 105 115 125
    Glute bridges
    Hamstring curls
    Planks
    Amrap: 6 cycles

    ReplyDelete
  20. State Cup game
    Lost 4-0 or maybe more haha
    Played well though

    ReplyDelete