Top picture

Top picture
This is for Kelsee Bone :)

Monday, June 29, 2015

June 29, 2015

Weightlifting 

A) Back Squat-Work up to a heavy 3 Rep Max

Take you time in-between sets, don't rush!

Rest 5 minutes

B) Front Squat-Work up to a heavy 3 Rep Max

C) Power Clean 1RM

Record your scores


Running 

Pacing Drill
Rest 90 seconds between sets 
400m @70%
400m @ 80%
400m @ 90%
400m @ 100%
Rest 5-10 minutes until completely recovered and then Repeat. 

Record your times








16 comments:

  1. Hey charly can you send me Wednesdays workout cause there's a lady that wants to do it with me but we need to know about how long it'll take. Thanks. 8019206093

    ReplyDelete
  2. I hour spin class
    Soccer with my brother for two hours
    Coed game tonight
    Will do this tomorrow

    ReplyDelete
  3. Back squat 270
    Front squat 185
    Clean 160

    Runs
    70%: 1:40, 1:38
    80%: 1:32, 1:27
    90%: 1:17, 1:22
    100%: 1:10, 1:12

    I'm guessing you only wanted us to do 2 sets of the runs. I can re do it tomorrow if I did it wrong.

    Lifting was hard today. I had trouble on the back squats on the 3rd rep. It was difficult to push back up. If I could have pushed up on the 3rd rep I would have gotten 285. Just room to progress. Thanks Charly :)

    ReplyDelete
    Replies
    1. Dang girl those times are super impressive!!

      Delete
    2. 270 for 3 reps!! That is freaking impressive!!!!

      Delete
    3. I'm super sore today! And I did the runs on a treadmill so I think I'm gonna try them on a track later this week

      Delete
    4. I'm super sore today! And I did the runs on a treadmill so I think I'm gonna try them on a track later this week

      Delete
    5. I'm super sore today! And I did the runs on a treadmill so I think I'm gonna try them on a track later this week

      Delete
  4. This comment has been removed by the author.

    ReplyDelete
  5. This comment has been removed by the author.

    ReplyDelete
  6. Back squat 155
    Front squat 105
    Clean 85

    Had 4 games over the weekend, and the lifting kinda killed my legs, so did a 3 mile dune/beach run instead of the 400 repeats

    ReplyDelete
  7. So I'm in Mexico and I'm trying to do the best with what I've got considering I can't go outside If I don't wanna get raped. But today in the fitness center at our hotel I ran 3 miles in 18 minutes, then did some interesting water aerobics with my mom. Haha good day.

    ReplyDelete
  8. 1:46
    1:38
    1:29
    1:24

    1:40
    1:36
    1:29
    1:26

    Bs: 195
    Fs: 140
    Clean: 125-may have been able to get a little more if I wasn't so exhausted by the time I got to them after running and the other lifts

    ReplyDelete
  9. I forgot to check the blog yesterday... just did a workout with my uncle.. We did kettle bell swings, db thrusters, toes to bar, and lat pull downs. You do 15 reps of each then start over and go to 14 reps of each doing this until you get all the way to 1. It's a total of 120 reps of each. The hardest part was holding on to do the toes to bar.. My forearm was burning! Anyways though it was a good workout!

    ReplyDelete
  10. Back squat: 160
    Front squat:110
    Power clean: 70

    Did the running on a treadmill. I just did .250 of a mile each time.
    2:22
    2:11
    1:49
    1:34

    2:09
    1:52
    1:40
    1:29

    ReplyDelete