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This is for Kelsee Bone :)

Friday, June 26, 2015

June 26, 2015

A) Sumo deadlift 4-6 x3 R:2 min
B) Glute Bridges with barbell 8-10 x3 
R:60 sec
C) Single leg med ball Hamstring curl  6-8 each leg x3 
R:60 sec 

Butterfly sit-ups- Tabata

Tabata is 20 work/ 10 seconds of rest for 8 rounds- side note you can download a Tabata timer on the apple apps store or download a Tabata song on Itunes store. You can also go to youtube and just play the Tabata song if you dont wont to buy it. 

Record the number of sit-ups you do each round. Then take the average. That is your score.

Example- 14, 13, 13, 12, 12, 10, 9, 8= The average is 11


1 Mile test for time. 


  1. Well today hasn't gone as planned.
    Wanted to wake up early and get the mile done before lifting. Instead I wake up to the worst cramps. But I still really wanted to get my run in. Felt like crap but went to the track anyway. Pushed myself.
    Got a 1:34 split
    And thought I pushed myself te last lap but ended with a 6:56....
    Stomach in a lot of pain after
    Really frustrated with my performance but some of the factors were out of my control today.

  2. 7:09...kind of feel like I want to die right now but proud of my time!

  3. Ran 7:03 improved by a second haha

  4. I don't have access to a track so I ran the mile through a neighborhood. I dodged a few cars and almost fell off the side walk but I got 6:42. So I do believe that around if I ran it around a track my time would be much better.

  5. I was still on the cruise with no service.
    1 mile 6:41
    Sit-ups 10x5
    Back extensions 10x5
    Ab machine 10x5
    Leg lowers 10x5
    1 mile 7:02