Weightlifting
A) 1 1/4 Back sq. 6-8 X5 R:2min
60%, 65%, 70%, 75%, 80%
B) Barbell Step Up 10 reps x5
B2) Seated Box Jumps 3-5 reps x5 see if you can increase the height R:2min
R:2 min
C)Kettlebell RDL with a Tempo of 30x1 6-8 reps x5
D) AB Roll out 10x5
20 min aramp
10 Dumbbell snatch (5 each arm) DB Snatch Demo
10 Wallballs
10 russian twists
Dont worry about killing it or getting 20 rounds, the goal is to do the amrap with taking as little rest as possible. Try to pace yourself, focus on breathing during all the exercises. Just keep moving, fight the urge to stop or to just take a little break. Work the whole 20 minutes!
Make sure to take at least 6 hour in between the weightlifting and the running. Ideally do one in the morning and the other in the evening.
Running
4 x 4 min with 2 min rest- record the distance you run in 4 minutes
4 x 2 min with 1 min rest- record the distance you run in 2 minutes
I was really sick all last week and the doctor said I wasn't allowed to do anything, so I get to start back up today!
ReplyDelete1 hour shooting and technical training
ReplyDelete1 hour scrimmage( played all 60 minutes)
1 hour fitness/conditioning
Last week I had 3 days of FIFA training with coaches around the world, and i have another session today, each sessions are 3 hours long and i had a game last night! I also went camping this weekend and haven't had a chance to post but I have been doing the workouts!! will do this workout tomorrow!
ReplyDeleteDang girl! Didn't know we had such a big deal on our team ;)
DeleteBack squat:75,75,75,80,85
ReplyDeleteWas running low on time so I skipped the ab rollout, but did everything else
Amrap:14 rounds
Running:
.501
.551
.583
.598
.292
.308
.307
.319
Did the barbell step ups, seated box jumps, deadlifts, tricep band pulls, pull ups
ReplyDeleteamrap completed 12 rounds + 10 ball walls
Personally 20 minutes felt really long.. It's hard to mentally push yourself that long to do the same thing! BUT! At least I'm done with it. (Used a 12 lb med ball, 20 lb dumbbell, and a 15 lb kettle bell)
Do running tomorrow when it's not raining :)
Short on time today bc two jobs but did this in the Short 45 spare minutes I had... Just ran the 4x4:00min distances were
Delete.52 .53 .53 .52
900m
ReplyDelete850m
Extra 2min rest to get rid of stomach cramps
885m
865m
460m
445m
404m
425m
Monday, June 15th-
ReplyDelete1 set of:
AMRAP- 10 minutes
20 Jumping Jacks
15 14 lb MB Slams
10 14 lb MB Squat to Throw
I finished my 12th round as my time was up!
1 set of:
AMRAP- 10 minutes
20 BW Squats
15 Sit Ups
10 Push Ups
I finished my 13th round as my time was up!
1 set of:
100 Hanging Leg Raises
150 Mountain Climbers
60 Pull Ups (used a band that accounts for 10 lbs)
75 Bench Dips
50 TRX Bicep Curls
25 Up Downs
10 Leaping Lizards
5 Man Makers
It is safe to say that I am exhausted!!!
Monday: goblet squats w/water jug. 12 reps x 4
ReplyDeleteBulgarian split squats. 12 reps x 4.
4 rounds- 10 burpees, 15 thrusters (jug), 20 step ups, 30 double unders. Tiiired.
Tuesday: I did the running but since my gps doesn't work I couldn't record actual distance. Felt good about how I pushed myself though. I'll be back in the states in like 2.5 weeks and can start giving more precise feedback.
Back squat: 185,195,205
ReplyDeletebarbell step ups: 75, 85, 95
RDL with 50 lbs kettle bell
Amrap: HARD I got thru about 14 rounds of each. I lost count in the middle so I estimated.
Today: (tuesday)
I lifted a little (arms, chest and back) not too heavy and did a sprint circuit. I did 2 minutes on (9 mph) for 5 with a minute and a half rest in between then 4 minutes on (8.8) with 2 minutes rest in between. Pretty hard and fatigued my legs fast.
Back squat: 185,195,205
ReplyDeletebarbell step ups: 75, 85, 95
RDL with 50 lbs kettle bell
Amrap: HARD I got thru about 14 rounds of each. I lost count in the middle so I estimated.
Today: (tuesday)
I lifted a little (arms, chest and back) not too heavy and did a sprint circuit. I did 2 minutes on (9 mph) for 5 with a minute and a half rest in between then 4 minutes on (8.8) with 2 minutes rest in between. Pretty hard and fatigued my legs fast.
Back squat: 185,195,205
ReplyDeletebarbell step ups: 75, 85, 95
RDL with 50 lbs kettle bell
Amrap: HARD I got thru about 14 rounds of each. I lost count in the middle so I estimated.
Today: (tuesday)
I lifted a little (arms, chest and back) not too heavy and did a sprint circuit. I did 2 minutes on (9 mph) for 5 with a minute and a half rest in between then 4 minutes on (8.8) with 2 minutes rest in between. Pretty hard and fatigued my legs fast.