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This is for Kelsee Bone :)

Friday, July 10, 2015

July 10, 2015


A ) Push jerks 8-10 x3 65%, 70%, 75% Demo

B1) Ring rows or inverted rows 10 Ring row Demo
B2) Face pulls 10 Demo
B3) Scap pull-up 10 Demo
C1) Dorsiflexion with band 10 each ankle Demo
C2) Ankle Inversion/Eversion 10 each ankle Demo

Tabata- Hand Release Push-up 
Tabata-Butterfly sit-ups
Tababa- Burpee
Rest 3 minutes in-between each 

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 you completed of the exercise you do each round. Then take the average. That is your score.

Rest 4-6 hours in between sessions 

Run 1 Mile get it under 7:30 min, REST for 5 mins.
Run 400m between 70-80 seconds, REST for 2:30 mins. 

Run 800m between 2:35 – 2:45, REST for 5 mins.
Run 400m between 70 – 80 seconds, REST for 2:30 mins. 

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


  1. Replies
    1. Ran the mile with my dad. It wasn't under 7:30, but I haven't seen him In a week so it was nice Daddy daughter time. Also I did the Tabatas

  2. I didn't get to do the running yesterday before I went to work, so today I decided to do the running during the time I had instead of the lifting before I went to work. I didn't have access to a track today so I ran around my neighborhood at a pretty solid pace for each of the four times.

  3. Was out of town, went for a 4 mile run up this steep mountainy area. It was beautiful!! Didnt have access to a weight room, did normal pushups, burpees, and situps