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This is for Kelsee Bone :)

Wednesday, June 10, 2015

June 10, 2015


Weightlifting 
A) Sumo deadlift 8 reps x4 R:2 min 65%, 70%, 75%, 80%
B)Glute Bridges with barbell 8-10 x4 
R:60 sec
C) Single leg med ball Hamstring curl 6-8 each leg x4 
R:60 sec 
D1)GHD sit-up 10-12 x4
D2)GHD Back extension 10-12 x4 

EMOM 12 
2 PC+ 10 yard Farmer Carry 
80% for Power Clean 
Farmer Carry use a heavy weight. Try using 40 lbs dumbbells to start. Then go up or down in weight depending on your ability. 

Running 
Set up cone 60 yds. 
Sprint up and jog back x20. 
Get every sprint in 10 seconds or less.
Use jog as recovery. At sprint 10 take 60 sec rest

14 comments:

  1. wow. terrible week right here. missed the lifting for the first time since we started. that stinks. loads of excuses and then spent way too much time trying to figure out how to make up what i missed and shuffle and shift things around.

    boo.

    so today just did what i could - which was less than i wanted. so it's 10pm (hello bedtime!) and i did the AMRAP from monday because i really wanted to try it … this morning did 4 sets of squats and the ab rollout before duty called

    long story short: if you miss a day don't try and make it up. just start with the day that is posted. it gets too complicated and you start trying to mix and match and bargain. just forget it and do what is in front of you. that's what the blog is here for. it gives you a workout and you do it. if left up to ourselves its a train wreck - of course we all default to things we like or that are comfy

    so anyways.
    6 rounds on the amrap even though it took 19 minutes because my double unders were CRAP. literal ass whip


    but we're all entitled to a bad day (or 3) …. so tomorrow begins anew!

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  2. I may or may not have Taken a tumble yesterday and hurt my wrist. Ha it's fine just kinda sore so I was gonna take today off completely but Then around 8 pm my lil sister wanted to go on a run and I didn't want her to run alone.. So we Ended up running 3.5 miles and for a dancer, my sister is really fast :)

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    Replies
    1. Did the running on Thursday June 11th ran all 20 in the pouring rain :)

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  3. I have been struggling with a cold I have had for a while, but turns out after going to the doctor, I have a sinus infection and a double ear infection. So I'm going to rest and get better and then get back to the workouts.

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  4. woke up early this morning and did the running portion of yesterday's because yesterday I was busy graduating but now I'm starting the weightlifting and my arms are dead from waving to my family at graduation lol but I'm doing the lifts right now

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  5. I actually did the running yesterday even though I did Mondays workout on Tuesday....lets just say...bad idea. Legs were gone. My warm up took me like 20 min just to get relatively loose. But my sisters (got my 12 year old to come today too) really wanted to workout out/run with me so I couldn't let them down. So we all went to the track with cones and boom box in hand and had a good workout. My positive word for the day was "dig dig dig" cause I literally couldn't feel my legs. I did all the sprints in 10 except three of them I got 11...but I really was trying so hard to get my legs to move. Anyway I got all twenty and my sisters did awesome as well. Way more fun to workout with people and we had some sweet jams.


    Also had two coed soccer games tonight. I played outside wing and it was frustrating cause they couldn't connect a pass and my legs still weren't up to par. But favorite play of the night was when I FINALLY got the ball i was not about to give it up so i went outside my comfort zone and I dribbled around three people and got a freaking sweet shot off just outside the 18. The strike felt so good. The keep tipped it just barely over the crossbar and we got another good opportunity from the corner. We won the first game and lost the second. Fun night of soccer tho :)

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  6. Today I went to a thirty minute boot camp class and then a thirty minute crossfit class right after and we did military squats, jump rope, split squats with weights, running, bicep curls, tricep curls, abs, push abs, plank with weights that you would lift up with one hand at a time, more planks, mountain climbers, squat burpees, jump squats, sprints, and stretching.
    yesterday I ran three miles and ran up a giant a** hill that my legs hate me for!

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  7. I haven't been able to go to the gym for the past 2 days (I've been using the one at my high school since I find it pointless to pay to go to a gym for like a month more) but yesterday I did the 60 yd sprints and an easy 3 mi jog (about 8:20 pee mi). Hopefully I can go today

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  8. Was still on the cruise for this workout and I didn't have service. I went to the gym with my friends mom & did a workout with her. We did some machines because it was what space & time would allow.
    Leg extensions 10x3
    Seated leg curls 10x3
    Standing lunges 10x3
    Reverse lunges 10 x 3
    Seated leg presses 10x3
    Sit-ups 10x3
    leg lowers 10x3

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  9. Wednesday, June 10th-
    5 sets of:
    Drop Plyo Push Ups
    Chest Stretch

    3 sets of:
    20 (10 each side) SA DB Row 40 lbs
    T-Spine Rotation

    3 sets of:
    20 (10 each side) Plank Reaches
    20 (10 each side) Modified MB Hammer Throw
    30 yard 10 lb B OH Throw
    10 80 lbs Lat Pull down
    30 Supermans (holding 2 seconds each)
    25 Diamond Push Ups
    12 OH Cable Curls
    20 (10 each side) Band Chops

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  10. Death by sprints workout. I couldn't measure exactly so I estimated 20yds. First min-1 sprint, second-2 sprints, up to 6. Rest 3 mins, repeated twice.
    Hollow body hold 30sec
    Arch body hold 30sec
    Russian twist w/6 liter jug, 20 reps each side
    Glute bridges 3 reps per set, 10 sets.
    Later in the day I did the 400 reps of choice ab workout.

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  11. The weight room at the resort we stayed at was definitely sub-par so this workout I'll save and do this week sometime. I did 5 sets of 4 minute hard run(like 8.5-9) with a 3 minute break in between. I also played beach volleyball for an hour or so. I'm not very good at volleyball.... haha

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  12. The weight room at the resort we stayed at was definitely sub-par so this workout I'll save and do this week sometime. I did 5 sets of 4 minute hard run(like 8.5-9) with a 3 minute break in between. I also played beach volleyball for an hour or so. I'm not very good at volleyball.... haha

    ReplyDelete
  13. The weight room at the resort we stayed at was definitely sub-par so this workout I'll save and do this week sometime. I did 5 sets of 4 minute hard run(like 8.5-9) with a 3 minute break in between. I also played beach volleyball for an hour or so. I'm not very good at volleyball.... haha

    ReplyDelete