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This is for Kelsee Bone :)

Friday, July 24, 2015

July 24, 2015

Weightlifting 
A ) Push jerks 6-8 x5 65%, 70%, 75%, 85%, 85, Demo
B1) Ring rows or inverted rows 10 Ring row Demo
B2) Face pulls 10 Demo
B3) Scap pull-up 10 Demo
x5
C1) Dorsiflexion with band 10 each ankle Demo
C2) Ankle Inversion/Eversion 10 each ankle Demo
X5

Tabata- Clap push up 
Tabata - Russian Twists 
Tabata- Plate Thruster Demo
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 of sit-ups you do each round. Then take the average. That is your score.

Rest 4-6 hours between sessions

Running 
Run 1 Mile at 7:15 (or less), REST for 7 mins.
Run 400m between 1:30 - 1:45, REST for 3 mins. 
Run 800m between 3:30 – 3:35, REST for 5 mins.
Run 400m between 1:30– 1:45, REST for 3 mins. 
Run 800m between 3:30 – 3:35, REST for 5 mins.
Run 400m between 1:30 – 1:45 




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