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This is for Kelsee Bone :)

Monday, July 13, 2015

July 13, 2015

Weightlifting 
A) Front Squat 6-8 x4  75%, 80%, 85%, 85%
Rest: 2 min
B) Db Russian step-ups 10 each leg x4 
Rest 60 sec
C1) Jumping Bulgarian split squats 10 each leg
C2)Board jumps 5 rep x4  Demo

D) Windshield wipers Demo
15 reps x4

For time:
10 Target Burpee (find a target that is 6 inches above you)
15 KBS
30 Jumping squats
Sprint 100 meters

Rest 2 min x4
If you choose to record your time you will have 4 scores. The goal here is to go 100 percent, recover and then go again three more times. Try and get all 4 scores within seconds of each other.

Rest 4-6 hours between sessions.

Running 
200m w/ 90sec rest, (Target time 35-45)
400m w/ 2 min rest, (Target time 1:30-1:45)
800m w/ 4 min  (Target time 3:30 – 3:35)    
1200m w/ 6min   (Target Time 5:45-5:55) 
200m w/ 90sec rest, 
400m w/ 2 min rest, 
800m

3 comments:

  1. I did the running today at the track, but missed the lifting because I was moving in at 12:30.

    200: 32
    400: 1:30
    800: 3:24
    1200: 6:21
    800: 4:21
    400: 1:44
    200: 44

    The first 3 felt really good for me, but as you can see by my times I died as I got to the 1200 and last 800 and 400. Running here in cedar is definitely going to have to take some getting used to! PHEW!

    ReplyDelete
  2. 0:37
    1:30
    3:24
    5:30
    0:43
    1:38
    3:36

    I was really excited about my performance on the workout today. I was able to keep up to pace the entire workout and still felt pretty good afterwards. Excited to get back and start training with the team again!!:)

    ReplyDelete
  3. .32
    1.33
    3.36
    6.11
    35
    1.44
    3.49

    I'm really sorry for my lack of posting lately! My computer is broken (somehow happened after my sisters had it) & then my house computer hardly works. I also am just really busy and forgetful but I apologize that is still bad. I keep seeing all you guys hanging out, I cant wait to be back with everyone. Only a few more days at my intership and then I'm back! Cant wait to be with everyone. Tired of working out on my own.

    ReplyDelete