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This is for Kelsee Bone :)

Monday, June 15, 2015

June 15, 2015

This is going to be a long one so plan accordingly and if you cant do everything just do as much as you can.

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

13 comments:

  1. 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!

    ReplyDelete
  2. 1 hour shooting and technical training
    1 hour scrimmage( played all 60 minutes)
    1 hour fitness/conditioning

    ReplyDelete
  3. 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!

    ReplyDelete
    Replies
    1. Dang girl! Didn't know we had such a big deal on our team ;)

      Delete
  4. Back squat:75,75,75,80,85
    Was 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

    ReplyDelete
  5. Did the barbell step ups, seated box jumps, deadlifts, tricep band pulls, pull ups

    amrap 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 :)

    ReplyDelete
    Replies
    1. 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
      .52 .53 .53 .52

      Delete
  6. 900m
    850m
    Extra 2min rest to get rid of stomach cramps
    885m
    865m

    460m
    445m
    404m
    425m

    ReplyDelete
  7. Monday, June 15th-
    1 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!!!

    ReplyDelete
  8. Monday: goblet squats w/water jug. 12 reps x 4
    Bulgarian 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.

    ReplyDelete
  9. Back squat: 185,195,205
    barbell 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.

    ReplyDelete
  10. Back squat: 185,195,205
    barbell 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.

    ReplyDelete
  11. Back squat: 185,195,205
    barbell 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.

    ReplyDelete