Top picture

Top picture
This is for Kelsee Bone :)

Wednesday, June 3, 2015

June 3, 2015


Weightlifting 
A) Sumo deadlift 8-10 x3 65%, 70%, 75%  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
D1)GHD Sit-up 10x3
D2)GHD Back extension 10x3

EMOM 10 
2 Power Clean+2 Front Squat @75%

Running 

15 yd sprint x15 (get it in less then 3 sec) Rest:10 sec
30 yd sprint x10 (get it in less then 5 sec) Rest:15 sec
60 yd sprint x5 (get it in less then 10 sec) Rest:30 sec

21 comments:

  1. Sumo 85, 95, 100
    Superset with regular sit-ups

    65 lb bar Glute bridge

    Single leg hammy hello x6 per leg. Questionable technique 😁

    Emom 65 lbs (last 3 rounds 75)

    Running sneaks up on ya. I couldn't time run time bc it was so fast so just ran as hard as possible and watched clock as I came across the line and timed the rest (left a running clock so I didn't have to mess with buttons).

    *Gets tempting to rest extra -- but that's the challenge on this one (imo)

    ReplyDelete
  2. sumo 65, 75, 85
    glute bridge holds for one minute x3
    didn't do back extension, but did a ten minute ab workout with the situps
    warmed up running half a mile and did thirty 15 second sprints bc I wasn't somewhere where I could measure yards.
    did some split squats with 20lb weights
    planning to go to yoga in the morning and go shoot around. I am pretty sore from Mondays workout.

    ReplyDelete
  3. Woke up with bad foot pain again yesterday I think maybe from stairs so I didn't do running but will later today hopefully. Did a 10-9-8-7-6-5-4-3-2-1 burpees, situps, squats workout, but foot was irritated at round 7 so I switched and doubled up the pushups and situps for the following rounds instead. After, tried to get some hamstring work in by having my roommate help me do 3 sets of 12 GHRs.
    Also funny story with the burpees, I was at this little park (mostly a patch of grass with a swing set) and these two little kids just kept watching me the whole time I was doing burpees. And I couldn't understand all that they were saying but they were rambling in spanish and giggling to their mom. I realized I really don't enjoy having an audience when I do burpees, no matter the person's age.

    ReplyDelete
    Replies
    1. This comment has been removed by the author.

      Delete
    2. Also looking to buy new running shoes because I think I figured out that my shoes are the problem - too worn out, weird pressure point.

      Delete
  4. I used my brothers weigh bench & im not sure how much the bar itself weighs (it was definitely a lot lighter than 45) so these numbers are just the weight I added on
    Sumo: 50, 60, 70
    Gluten bridges:50
    Had a hard time with the ball hammy curls. Didn't have anywhere to do the sit-ups or back extensions so I did a different ab workout
    3 sets:
    60 Bicycles
    60 Russian twists
    20 v snaps
    1 minute plank
    Running
    On the 15, I didn't make it under 3 seconds two times.
    On the 30, didn't make it under 5 seconds 4 times.
    On the 60, I made it under 10 every time.

    ReplyDelete
  5. Morning workout
    A)Squat Cleans 4, 4, 4, 4 at 145 lbs
    B)Front Squat x3 with a tempo of 30X1, @ 105, 125, 145,
    C) Rear elevated split squats X3 sets with 25 lbs 8,8,8
    D) KBS breathing ladder 1-10 & 10-1
    WOD
    12 WB
    6 Power Snatchs @ 75
    4 TGU
    X4 Rest 2 min

    Afternoon went to Crossfit
    WOD
    4 rounds for time
    25 burpes
    50 Double Unders

    ReplyDelete
  6. So my rotator cuff has little tears on it, not enough to need surgery but I'm not supposed to use my shoulder! I rode my bike 8 miles and it was super hard haha. Apparently biking shape is a lot different than running shape.

    ReplyDelete
  7. I think I tweaked my should doing the kettle bell swings Tuesday. I'm resting from upper body weights but going to my moms aerobics class tomorrow and just doing lower body. Today I'm going on an hour bike ride to get some cardio with lack of arm movement

    ReplyDelete
  8. Did max's again
    Front squat went from 180 to 205! Super pumped i finally got over 200!
    Bench press went from 90 to 100 so that was pretty cool to!

    ReplyDelete
  9. Trained with my trainer:
    1000m row
    3sets:
    Slide board side to side-1:30
    Slide board mountain climbers-30sec
    Slide board knee pull ins-20x
    Slide board pikes-20x
    Bench press-55lbs-2x12
    Bench press-65lbs-2x8
    5sets:
    Curls-15lbs x10
    Push press-45lbs x10
    5 sets:
    Ring pull-ups x10
    5 sets:
    Round weight push press-25lbs x12
    Row w/ bar- 45lbs x12

    Broad jumps
    Pro agility drill-30 min

    ReplyDelete
  10. Back squat: 65,65,75,75
    Bicep curls 60x4
    3 way raises 10lbs Dumbbells X1 7
    5lbs x2 10
    Ab workout: 4 ab types 3 times 10 second rest in between sets
    Hamstring curls 4x10 20 sec rest in between
    Running: played a game on Tuesday 90 minutes CB AND FB Scored a goal!!! 2nd of the season 👊🏻
    game on Wednesday 90 minutes holding mid the whole game

    ReplyDelete
  11. Tuesday, June 2nd-
    4 sets of:
    20 (10 each side) 20 lb Renegade Rows
    30 Mountain Climbers
    10 20 lb DB Up Downs

    3 sets of:
    20 Hanging Leg Raises
    30 (15 each leg) SL TRX Leg Curls
    30 (15 each side) Plank Toe Taps

    4 sets of:
    1000 m Row
    15 12 lb MB Lift to Throw

    Wednesday, June 3rd-
    3 sets of:
    30 (15 each leg) Reverse Lunges
    30 Inverted Rows
    50 Reverse Flutter Kicks
    30 yard Backward Bear Crawl
    30 Reverse Plank High Knees
    20 (10 each leg) Squat w/ Lateral Leg Lift

    3 sets of:
    30 yard Lateral Crab Walk
    30 Reverse Up Downs
    20 Squat to Star Jumps
    30 yard 215 lb Heavy Sled Pull
    30 yard 215 lb Heavy Sled Push
    20 TRX Knee Tucks
    20 Spiderman Push Ups
    5 minute resistance band runs

    Thursday, June 4th-
    1 set of:
    30 Air Squats
    20 Push Ups
    30 (15 each leg) 15 lb Weighted Lunges
    40 (20 each side) Russian Twists
    40 Mountain Climbers
    20 Hanging Leg Raises
    40 Sit Ups
    20 FB Squats
    10 Burpees
    20 Push Ups

    1 set of:
    20 FB Squats
    20 Push Ups
    20 GHRs
    30 Row Boats
    20 Pike Climbers
    20 Hanging Leg Raises
    1 minute (30 each side) Side Planks
    20 15 lb Thrusters
    15 Up Downs
    1 minute Plank
    2 minute Rope Exercises (alternating waves, double wave, in and out waves, power slams, russian twists)

    ReplyDelete
  12. Hey guys, so I went to a physical therapist here in Vegas to have my groin checked out and it turns out it never healed. He told me no running or soccer for three weeks :( So for the next three weeks I will be doing PT 3 times a week and doing upper body at the gym 3 times a week also. I am using the stationary bike to keep up my cardio as much as my PT will allow me.

    ReplyDelete
    Replies
    1. Sorry to hear ya2...best of luck with the PT

      Delete
  13. This whole week has been really busy for me because my family is over from Japan and I had graduation. I couldn't hit the gym but I was able to squeeze in some running and:
    med ball hamstring curls 8 x3 each
    glute bridges hold 60 rest 60 x10
    squats (without the weight obviously) 2 sets of 50 both legs, right leg only, left leg only
    abs (russion twists, Jack knives, planks, sit ups, toe touches) 2 sets of 30 each

    ReplyDelete
  14. I didn't get to the gym so I did everything I could at home and an ab workout. I LOVED the running. I was by myself and timing it didn't work out very well but I pushed myself as hard as I could go on each run and accidentally went longer on the 30 yd, I made sure to pay attention on the rest.

    ReplyDelete
  15. playing catch up with putting my notes in le computer.. oops
    Sumo:75,80, 95
    glute bridges: @ 65 got lots of weird looks at my meethead packed gym
    med ball curls:#burned
    situps w/ 10lb med ball
    back extentions
    enom at 70 lb
    didnt do the running because 2 hour soccer practice and we run alot there

    ReplyDelete
  16. playing catch up with putting my notes in le computer.. oops
    Sumo:75,80, 95
    glute bridges: @ 65 got lots of weird looks at my meethead packed gym
    med ball curls:#burned
    situps w/ 10lb med ball
    back extentions
    enom at 70 lb
    didnt do the running because 2 hour soccer practice and we run alot there

    ReplyDelete
  17. Deadlift: 205, 215, 225
    Runs weren't that bad, i finished them all in time or under time.

    ReplyDelete
  18. Finally got cleared from my concussion 3 weeks ago so I've been going to my personal trainer 4 times a week working my way up. Finally ran the mile today and did it in 6:20 pretty happy with my time

    ReplyDelete