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This is for Kelsee Bone :)

Monday, May 4, 2015

May 4th


Strength 
A)Sumo Deadlift 10-12 x3 sets  @60% 1st, 65% 2nd set, 70% for last set. 
rest 2 min between sets   
B1) Glute Bridges 8 hold for 30 sec
rest 30 sec


B2)Med ball hamstring curls 8-10 x3  
rest 60 sec
              
C) Plank 45 sec x3 
Rest 2 min before doing the amrap              


8 min amrap (as many reps as possible)              
15 wall ball                    
10 Kb swings

Record how much weight you do on the lifts and how many reps you complete in the amrap.

Rest at least an hour before sprinting
Sprint
10 x 200m w/ 2 min rest between

This is how the set up is going to look like, ideally do the strength in the morning and then head to the track in the evening and do the sprint work. 


34 comments:

  1. Be sure to post how long it takes to run each 200. These are SPRINTS and should be done all out.

    ReplyDelete
  2. Monday May 4th-
    4 sets of:
    10 push-ups
    10 each leg box step-ups w/ two 25lb weights
    12 TRX tricep extensions

    3 sets of:
    12 shoulder push-ups
    12 diamond push-ups
    12 hanging knees to elbows

    3 sets of:
    10 14 lb med ball squat to throw
    15 14 lb standing MB chest passes
    10 burpees

    5 sets of:
    3 suicides (30 yards) cones at every 5 yards
    12 15 lb DB thrusters

    3 sets of:
    14 lb rotational throw and chase (60 yards)
    30 straight leg throw downs

    ReplyDelete
  3. sumo deadlifts 70lbs and 75lbs 10 reps 3 rounds
    hammy curls burned, but I did shorten the rest time on some sets
    planks were one minute long
    amrap= 6 rounds
    running:
    1. 32 secs
    2. 33.1
    3. 33
    4.35.2
    5. 40.69
    6. 36.8
    7. 40.8
    8. 40.2
    9. 42
    10. 42.7
    So much sprinting!

    ReplyDelete
  4. Soccer practice 2 hours

    Fitness 3 soccer field 300's
    1. 54
    2. 55
    3. 55

    ReplyDelete
  5. Soccer Practice 2 hours

    Speed Ladders

    Glute bridges-8 holds- 30sec each
    Medicine Ball Hamstring Curls-x3- 10 each
    Planks- x3- 1 minute each

    ReplyDelete
  6. Sunday, May 3
    Game - won 4-0 played 60 mins

    Monday, May 4
    Glute Bridges 8 hold for 1 min rest 30 sec
    Med ball hamstring curls 10 x3 rest 60 sec
    Plank 1 min x3
    Practice on own 1.5 hrs

    ReplyDelete
    Replies
    1. Monday, May 4
      Practice 1.5 hours

      Ladders with sprints
      -2 in 1 out x3
      -hop scotch x3
      -2 in 2 out x3

      Bosu squat hold 30 sec x4
      Bosu speed squat 30 sec x2
      Front plank 30 sec x2
      Side plank 30 sec x2 each side
      Superman 30 sec x2
      Bosu crunches 3 sets of 20
      Kb swing 30 sec x3
      Sled sprints w/back peddle 30 sec x3

      Delete
  7. Tracey and I did this at home with some modifications
    Sumos w/25lb db
    Bridges were quicker 20reps with a 3-5sec hold
    Hammy curls x 10 *sneaky hard

    Planks -as prescribed

    AMRAP 8 mins
    8 pushups *on knees
    5 db row 25 lb

    I did 9rounds +8pushups, Tracey did 10 full rounds

    Didn't rest an hour before sprints
    (huge mistake!!)
    Our 200 times
    We just used gps to try and figure it out so probably not exactly 200 … but way farther than ZERO so good job us.
    :)
    37/34
    36/37
    39/58
    37/44
    38/54
    38/40
    39/56
    39/52
    39
    40

    We originally were just going to do 8 sprints and then I figured I should do all 10. And sure, it felt like my butt was going to fall off into the gutter or like Tracey said it felt like her legs were going to snap off at the hinges like a Barbie doll, but at the end of the day I tried to focus on things that were helpful (USE YOUR ARMS) and turned the music up really loud … stuff like that. And I'm glad I did it … even though it would have been really easy to rationalize only doing 8.

    Major credit to Charly - this was a great first workout!!

    "the journey of a thousand miles begins with a single step"

    ReplyDelete
  8. I did...

    sumo deadlifts 3x8 60 lbs
    glute bridges 8 held 30 secs each
    medicine ball hamstring curls 3x8
    plank 45sec x3
    8 min amrap 12 lb med ball/ 15 lb kb...x5

    2 hours practice

    4x200 meter
    1. 30.28
    2. 31.88
    3. 32.81
    4. 36.02

    ReplyDelete
  9. I had two full 90 minute games Saturday and Sunday, used today as recovery and swam.

    ReplyDelete
  10. Sumo deadlifts @215 for 3x10

    Amrap
    135 wall Ball
    90 kettle bell swings

    Had 2 hour practice with agility ladders and sprints at the end

    ReplyDelete
  11. Sumo deadlifts @215 for 3x10

    Amrap
    135 wall Ball
    90 kettle bell swings

    Had 2 hour practice with agility ladders and sprints at the end

    ReplyDelete
  12. May 4
    Rec league soccer game
    3 goals
    1 assist...
    crushed the other team:)

    May 5
    1 hr Aerobics Class-
    one legged squats 10lb db
    glute raises w/8 lb alternate with crunches
    tricep skull crushers alternate with dips
    inner thighs 15lb alternate with band
    biceps 10lb alternate with band

    1 hr bike ride

    200m
    34
    34
    35
    36
    35
    36
    36
    36
    37
    37
    Had some pretty good jello legs at the end

    ReplyDelete
  13. Substituted dead lift for RDL bc back
    amrap- 7 rounds
    34
    34
    36.1
    37.2
    40
    38.46
    41.7
    42.51
    44
    45.3

    Maddie Wood if I messed this sign in thing up...

    ReplyDelete
  14. Sumo dead lift 10 @ 75lbs, 11 @ 75lbs, 12 @ 75lbs

    modified the amrap because I didn't have a ball so I did 15 push-ups instead. finished 6 rounds.

    I don't live near a track so I just ran 10 sprints for 40 seconds each on this field (hopefully that works).

    ReplyDelete
  15. It worked lol okay
    Sumo: 10x3 @75 & 80lb
    Glutes✔️
    Hammy✔️
    Planks✔️
    Amrap: 7 rnds

    200 times ~~
    34
    33.8
    34.5
    36
    37.8
    39
    41
    43
    45.2
    44

    ReplyDelete
  16. Soccer Private Training 1 hr 30

    Ladders-1 in each, 2 in each, 4 quick steps

    Glute bridges-8 holds- 45sec each

    Medicine Ball Hamstring Curls-x3- 10 each

    Planks- x3- 1 minute each

    ReplyDelete
  17. sumo deadlifts 75lbs and 80lbs 11 reps 3 rounds

    amrap: 7 rounds
    running:
    1. 33
    2. 33
    3. 33
    4.35
    5.38
    6.36
    7.41
    8.42
    9.42
    10.38

    ReplyDelete
  18. Devri Hartle
    May 4th
    Game - Played full 90 minutes
    Lost 2-1 Scored our goal

    ReplyDelete
  19. May 4th
    Game - Played full 90 minutes
    Lost 2-1 Scored our goal

    ReplyDelete
  20. Single leg deadlifts with 25lb DB instead of sumo deadlifts.
    AMRAP: Goblet squats with 25lb DB instead of wall balls. 6 rounds and 10 squats.
    Fitness: 34, 36, 36, 38. 20 minute interval run, walk 15, jog 15, sprint 15.

    ReplyDelete
  21. 8 glute bridges hold for 30 sec rest for 30 sec
    8 med ball hamstring curls
    12 decline push ups
    10 diamond push ups
    12 hanging knees to elbows
    3 sets of 12 tricep pull downs. 30 lbs
    3 sets of 25 med ball jumps
    Ran 4.5 miles

    ReplyDelete
  22. Lifts: 70, 75, 80
    Amrap: just under 7
    Running:
    34
    34.2
    34.8
    35
    38
    42.1
    43.4
    45
    45.1
    44

    ReplyDelete
  23. Sumo Deadlift: 75 lbs
    Amrap: 7 minutes
    Running: I didn't have access to a track so I had to guess the 200 m. I did 10 sprints for 30 seconds each instead.

    ReplyDelete
  24. I did this workout yesterday. Sorry, forgot to post!

    I did 75 for the sumo deadlift, went up to 80 for the last set.
    I think I got to 7 for the amrap. This person started giving me the weirdest looks during it and I got distracted for a minute. (sorry i'm dumb)
    200's:
    1: 30
    2: 32
    3: 32
    4: 34
    5: 36
    6: 39
    7: 39
    8: 40
    9: 37
    10: 37

    my legs were jello to say the least.
    also this blog hates me, I've had the hardest time posting.

    ReplyDelete
  25. Sumo deadlift: 80 and then 95 the last set
    7 for the amrap
    I did only 7 200's and i forgot to time them :/.. sorry!!
    I had practice after, we did fitness and sprints and we played at the end!

    I have had a hard time posting too....

    ReplyDelete
  26. Sumo: 75 to 80
    7 amrap
    200: 33,32,34,31,33,35,30,31,33,30

    ReplyDelete