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This is for Kelsee Bone :)

Monday, July 6, 2015

July 6, 2015


Weightlifting 
A) Front Squat 6-8 x3 75%, 80%, 85%
Rest 2 min 
B) Dumbbell Russian step-ups 10 each leg x3 Demo 
Rest 60 sec
C1) Jumping Bulgarian split squats 10 each leg- Demo
C2)Board jumps 5 rep x3 
Take your time on the board jumps, make sure each rep is perfect.
D) Windshield wipers 15 reps x3 Demo

For time:
10 Target Burpee Demo (Find a target that is 6 inches above you)
15 KBS
30 Jumping squats
Sprint 100 meters
Rest 3 min x3 
If you choose to record your time you will have 3 scores. The goal here is to go 100 percent, recover and then go again two more times. Try and get all 3 scores within seconds of each other.

Running
20 yard, 10 sec recovery
40 yard, 20 sec recovery
60 yard, 30 sec recovery
80 yard, 40 sec recovery
2x100 yard, 60 sec recovery
80 yard, 40 sec recovery
60 yard, 30 sec recovery
40 yard, 20 sec recovery
20 yard

10 comments:

  1. Can you re post the running in white?

    ReplyDelete
  2. 20 yard, 10 sec recovery
    40 yard, 20 sec recovery
    60 yard, 30 sec recovery
    80 yard, 40 sec recovery
    2x100 yard, 60 sec recovery
    80 yard, 40 sec recovery
    60 yard, 30 sec recovery
    40 yard, 20 sec recovery
    20 yard

    ReplyDelete
  3. I'm going to do the running and burpee time thing with my brother later today but here's the lifting.
    FS: 155,165,175
    DB Russian Step Ups: w/ 25lb dumbbells
    Windsheild wipers: 10 lb medball. (these sucked, my hips were on fire haha)

    ReplyDelete
  4. Front squat: 75, 85, 95
    Step ups: used 15 lb. Dumbbells

    Not sure what board Jumps were so I just did seated box jumps

    Windshield wipers were super hard had to use a 6 lb med ball In Between knees still not sure if I did then right.

    Themed workout the timing isn't accurate I lost track of the 3 minute rests and also had to change up the running to 3 down and backs on a basketball court! Quads are burning. (Insert fire imoji)

    ReplyDelete
  5. I went to my highschool track and they're demoing the football field so the whole stadium was closed down. I didn't have time to go to another school because I had an appointment so I will make up the running later today. I did the rest of the workout, minus the 100m sprint, I replaced it with a sprint to the end of my street. It was probably about 30m there and back.

    Sorry for the lack of posts the last 2 weeks, my schedule was so crazy with traveling and having 4 finals that it slipped my mind. I did a variety of travel workouts from Charly and I ran a few miles when I could and mixed in a couple hill workouts.

    I also just wanted to say that I'm excited to be moving back soon and getting to see everyone again and getting to know all you new freshman! Have so much fun moving down to Cedar this week. I know it's scary and sad leaving all your friends and family, but just remember that you'll be coming into a whole new family and if you ever need anything, any of us returners will be happy to help you out! :)

    ReplyDelete
    Replies
    1. Oh I also couldn't do the front squats for lack of equipment, I did broad jumps cause I thought that's maybe what the board jumps are? And the windshield wipers, I didn't have a med ball but I found this other heavy ball thing in my house and used that. Not sure of the weight but those things burned!

      Delete
  6. I miss all you crazy characters and can't wait to see all your smiling faces in town soon

    ReplyDelete
  7. front squat 75, 80, and 80
    russian step ups with 10lb db
    windshield wipers with 10lb med ball
    i couldnt find out what board jumps were either, so i did box jumps

    ReplyDelete
  8. Front Squat: 75, 80, 90
    Russian Step Ups: 15lbs
    Jumping split squats: completed them, but they did not feel good on my bad knee so I will probably do something else next time.
    Windshield wipers: 6lb med ball. I'm with Bones on this one, I struggled.
    Broad jumps

    ReplyDelete
  9. Front Squat: 75, 80, 90
    Step ups: 15lb dumb bells
    Winshield wipers: 10lb medicine ball.

    ReplyDelete