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This is for Kelsee Bone :)

Friday, June 5, 2015

June 5, 2015

Weightlifting
A) 2 Shoulder Press + 4 Push Press complex x3 

With this exercise you will do 2 shoulder press followed immediately by 4 push press.
rest 60 sec  

B) TGU 6-8 x3 use light weight 10-15lbs 
 Rest 60 sec.

C1) 2 Wall Climb-Wall Climb Demo
C2) 10 Hand Release Push-up-HR Push-up Demo
C3) 30 second bar hang 
X3 Rest 90 second 
          
D1 hollowbody rocks         
D2 arch body rocks     
30 sec/30 sec rest x3 

10 Minutes of Rowing
skill based-work on rowing technique 
Rowing Demo-You don't have to watch the whole thing, just watch the first 4 minutes.

Running
Run 2 miles @ 8:15 pace



10 comments:

  1. Press complex 45,45,50
    Skipped tgu
    Skipped wall climbing
    Did 4 sets of push-ups - regular straight leg no hand release but went super low
    No bar to hang from but I'll stop by Weightroom and do some pull-ups
    Hollow check
    Arch check
    Row at Weightroom later

    2 miles at 8:13 pace (total time 16:24) - real handy having a Garmin watch

    Accidentally ran up two inclines - had to take a brief pause at 1.2 miles with some intestinal distress - but pressed on to finish.

    TGIF :)

    ReplyDelete
  2. Press complex: 30, 30, 35
    Did wall climbing, push-ups, bar hang
    Did hollow body & arch body rocks
    Didn't have machine to do row so did standing one armed rows 30 rows each arm x3
    2 miles:15:17
    Separate: 7:57, 7:19

    ReplyDelete
  3. Yo I Modified this workout a lot.
    I did 3x10 on the push press machine, then I did 3x10 chest press with a 55 lbs.
    for part C I did 3xeverything
    10 tricep pull down thingys, 10 hand release push ups, and 3 pull ups.
    Finished with 10 minutes of rowing which brought back flashbacks of racing Taylor that one Saturday W.O.D. Haha good times... ;)
    A day later and my arms are killing! The rowing for 10 minutes was also kind of boring so I'd row hard for 15 seconds then normal for 45 just to switch it up:

    Didn't run 2 miles either :/ sorry. Had a test to take that night so I was just proud I even made it to the gym.

    ReplyDelete
  4. Did 25 burpees for first part.
    For the TGUs I didn't have Dumbbells so I used a 2 liter water jug, which is only about 5 pounds so I will go find a bigger jug with a better handle for future stuff like this. Kinda struggled with this movement at first but got the hang of it.
    Replaced the bar hang with 45 second planks (side, middle, side). Also I'm glad no one was recording my wall climbs cause I'm sure I looked like an idiot haha
    Couldn't do rowing but replaced it with jump roping at varied paces.
    Still need to run

    ReplyDelete
  5. Shoulder press and Push press
    TGU: 15lbs
    30 sec bar hang, push ups
    200 varied ab workouts
    Rowing: 10 minutes
    Running: 2 miles

    ReplyDelete
  6. Shoulder press and Push press
    TGU: 15lbs
    30 sec bar hang, push ups
    200 varied ab workouts
    Rowing: 10 minutes
    Running: 2 miles

    ReplyDelete
  7. Ankle rehab and swam for 20 mins

    ReplyDelete
  8. presses @45lbs
    B) instead of tgu I did 6 minutes of planks both sides and front 30 sec each then rest 30 secs.
    LOL at my wall climbs but i gave them a whirl
    push ups:*
    bar hangs:*

    ab rockers, didnt do them as long bc abs killed from planks
    Rowing:*
    Two miles was a struggle didnt time myself but probs didnt run them that fast. I get so bored running but will work on that;)

    ReplyDelete
  9. presses @45lbs
    B) instead of tgu I did 6 minutes of planks both sides and front 30 sec each then rest 30 secs.
    LOL at my wall climbs but i gave them a whirl
    push ups:*
    bar hangs:*

    ab rockers, didnt do them as long bc abs killed from planks
    Rowing:*
    Two miles was a struggle didnt time myself but probs didnt run them that fast. I get so bored running but will work on that;)

    ReplyDelete
  10. Push and shoulder press at 65 lbs
    running pace was a little slow so I sped it up to 8:00

    ReplyDelete