tag:blogger.com,1999:blog-784738661215200269.post105477450655841657..comments2023-06-21T01:44:16.102-07:00Comments on THUNDERBIRD soccer: May 13, 2015hoagtownhttp://www.blogger.com/profile/01826548101867605774noreply@blogger.comBlogger32125tag:blogger.com,1999:blog-784738661215200269.post-37383252516885619112015-05-20T12:30:24.350-07:002015-05-20T12:30:24.350-07:00running: 0.57,0.53,0.54,0.56
Back squat: 65,75,75,...running: 0.57,0.53,0.54,0.56<br />Back squat: 65,75,75,75<br />Rear foot elevated did with the 15lbs<br />Good morning: 45Jessica Frenchhttps://www.blogger.com/profile/06349886370504473853noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-67515079475118025092015-05-19T16:40:01.232-07:002015-05-19T16:40:01.232-07:00Did the run first
4x4 minutes: distance .58, .57, ...Did the run first<br />4x4 minutes: distance .58, .57, .56, .62<br /><br />Back Squats<br />12 x 4 @95,105,115,115<br /><br />Rear foot elevated split <br />10 x 4 @15,15,15,15<br /><br />Good morning<br />10x4 @ 30,30,40,60<br /><br />Abs<br />scissor kicks x 50<br />plank 1 minute<br />side crunch x50 (each side)<br />Russian twists x50 with a 10lb weightAnonymoushttps://www.blogger.com/profile/06381288381534718397noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-9549093261910292642015-05-19T16:39:50.170-07:002015-05-19T16:39:50.170-07:00Did the run first
4x4 minutes: distance .58, .57, ...Did the run first<br />4x4 minutes: distance .58, .57, .56, .62<br /><br />Back Squats<br />12 x 4 @95,105,115,115<br /><br />Rear foot elevated split <br />10 x 4 @15,15,15,15<br /><br />Good morning<br />10x4 @ 30,30,40,60<br /><br />Abs<br />scissor kicks x 50<br />plank 1 minute<br />side crunch x50 (each side)<br />Russian twists x50 with a 10lb weightAnonymoushttps://www.blogger.com/profile/06381288381534718397noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-16063963084005943242015-05-17T09:41:26.754-07:002015-05-17T09:41:26.754-07:00Goblet squat 25, 30, 35, 40 x 8
Split squat 10lb
...Goblet squat 25, 30, 35, 40 x 8<br />Split squat 10lb <br />leg lowers - crap form still<br />straight leg dead lift 30 lb db<br /><br />4 min runs<br />.45 .48 .47 .45<br />didn't rest full 3 minutes… ain't nobody got time for that<br /><br />Did the EMOM on Sunday after 20 min elliptical and treadmill intervals for 10 mins with 1 min on and 30 sec off (increasing speed .5 each "on" up to 8.5 then down)<br /><br />EMOM<br />I didn't do it on the minute just went 10 rounds straight through<br />65lb x 4<br />75lb x 4<br />80lb x 2<br /><br />after each jump rope of 15 did one attempt at double unders to see how many I could get. highest attempt was 18. not bad for first time doing them in oooh, maybe a year?<br />hoagtownhttps://www.blogger.com/profile/01826548101867605774noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-28120462164157782942015-05-16T11:16:32.910-07:002015-05-16T11:16:32.910-07:00Back squat: 90,95,100,100
Rear foot elevated: used...Back squat: 90,95,100,100<br />Rear foot elevated: used 15lb ha I suck at these need to work on balance!<br />Good mornings: used the bar.<br />I did an ab work out with med ball instead of running because my hip is starting to flare up bad. Have been icing and resting it.Shelbyhttps://www.blogger.com/profile/12930678207188222251noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-24900983985984276432015-05-15T22:03:24.806-07:002015-05-15T22:03:24.806-07:00Did the run first
4x4 minutes: distance .44, .57, ...Did the run first<br />4x4 minutes: distance .44, .57, .57, .57<br /><br />Back Squats<br /> 12 x 4 @95,105,115,115<br /><br />Rear foot elevated split <br />10 x 4 @15,15,10,10<br /><br />Good morning<br />10x4 @ 30,30,40,60<br /><br />Abs<br />scissor kicks x 50<br />plank 1 minute<br />side crunch x50 (each side)<br />Russian twists x50 with a 10lb weight<br />Anonymoushttps://www.blogger.com/profile/04108774497377822373noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-91099356544640386742015-05-15T21:57:20.384-07:002015-05-15T21:57:20.384-07:00Squat 85, 90, 95, 100
Single Leg Squat
Hanging Leg...Squat 85, 90, 95, 100<br />Single Leg Squat<br />Hanging Leg<br />Good Mornings: 45<br />Running: 0.57 0.56 0.57 0.55Anonymoushttps://www.blogger.com/profile/12505905788019148608noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-52740292893534710742015-05-15T17:37:53.430-07:002015-05-15T17:37:53.430-07:00Squats 3x10
Lunges holding 25lbs in each hand. 3x...Squats 3x10 <br />Lunges holding 25lbs in each hand. 3x10<br />Calfs holding 25 lbs in each hand 3x10 <br /><br />Press 3x10 <br />Laterals/frontals 3x10 <br />Shrugs 3x10 <br />Cleans 3x10 <br />Hanging leg lowers 3 sec count going down Anonymoushttps://www.blogger.com/profile/03284712124729109900noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-30272149605842275162015-05-15T15:43:19.356-07:002015-05-15T15:43:19.356-07:00Back squat 85x8 95x10 115x10
Bench press 55x8 65x1...Back squat 85x8 95x10 115x10<br />Bench press 55x8 65x10 65x10<br /><br />Circuit x3<br />Skaters x8 each <br />Tuck jumps x8<br />Rocket jumps x8 <br /><br />With med ball-<br />Russian twists x20 each<br />Toe touches x20 <br /><br />Push ups <br />10 each round <br /><br />Abb <br />Plank w/ alt elbow x 20<br />Crunch x40<br />Sprinters x25<br />Double leg glute bridge x30 sec <br />Single leg x30 sec each <br /><br />Anonymoushttps://www.blogger.com/profile/02211450573610788244noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-9393924759376985232015-05-15T15:32:27.850-07:002015-05-15T15:32:27.850-07:00back squat: 4x8 at 85, 85, 95, 95lbs
split lunges:...back squat: 4x8 at 85, 85, 95, 95lbs<br />split lunges: 4x8 on each leg with 15lb db<br />leg lowers: 2x10<br />good mornings: 4x10 with 45lb bar<br /><br />4x4 mins runs<br />1. .5<br />2. .63<br />3 .6<br />4. .63Summer Sorianohttps://www.blogger.com/profile/06226536717495582111noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-68414241892584731172015-05-15T06:29:06.617-07:002015-05-15T06:29:06.617-07:00does your knee normally get swollen after running?...does your knee normally get swollen after running?Anonymoushttps://www.blogger.com/profile/02483507122222791388noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-57627655232436187172015-05-15T06:27:34.951-07:002015-05-15T06:27:34.951-07:00Awesome! Im glad you like it!Awesome! Im glad you like it!Anonymoushttps://www.blogger.com/profile/02483507122222791388noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-87358545588678339822015-05-15T06:25:21.560-07:002015-05-15T06:25:21.560-07:00yes stretching and mobility are key! Go to the you...yes stretching and mobility are key! Go to the youtube channel mobility wod for some good stretching and mobility exercises. Anonymoushttps://www.blogger.com/profile/02483507122222791388noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-65416247327992590542015-05-15T06:22:08.471-07:002015-05-15T06:22:08.471-07:00hmmm yeah stay off your groin for a bit. If you do...hmmm yeah stay off your groin for a bit. If you do any weight lifting portion make sure you do really light weight. Also instead of running maybe bike or row.Anonymoushttps://www.blogger.com/profile/02483507122222791388noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-60192869091709058012015-05-15T06:19:59.620-07:002015-05-15T06:19:59.620-07:00good mornings aren't supposed to be heavy. The...good mornings aren't supposed to be heavy. The max should be 55 or 65lbAnonymoushttps://www.blogger.com/profile/02483507122222791388noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-36416795376022150202015-05-15T06:05:15.086-07:002015-05-15T06:05:15.086-07:00Leg lowers are pretty tough .... Break in form cou...Leg lowers are pretty tough .... Break in form could be strength or flexibility issue rather than technique. If it is causing pain - do them on the floor. Just hold onto something overhead and preform the same basic movement of raising and lowering your legs (down parallel to the floor, then up to an L)hoagtownhttps://www.blogger.com/profile/01826548101867605774noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-26944022544557956672015-05-15T05:46:41.088-07:002015-05-15T05:46:41.088-07:00Running: .52 .55 .57 .56
Back squat: 95, 105, 115,...Running: .52 .55 .57 .56<br />Back squat: 95, 105, 115, 120<br />Lunge: 15 lb. db <br />I think I did the leg lowers very wrong despite watching multiple videos Anonymoushttps://www.blogger.com/profile/08044935832893806651noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-11874696236075891892015-05-14T22:36:05.826-07:002015-05-14T22:36:05.826-07:00Thursday, May 14
Back squats: 95 105 115 120
Split...Thursday, May 14<br />Back squats: 95 105 115 120<br />Split squats: 55<br />Hanging leg lowers 10x4<br />Running: .59 .60 .60 .59meganhttps://www.blogger.com/profile/01647340687418840703noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-77021869151669970352015-05-14T20:17:05.011-07:002015-05-14T20:17:05.011-07:00Running: .52, .58, .59, .60
this kicked my butt! S...Running: .52, .58, .59, .60<br />this kicked my butt! Stomach was hurting a lil but overall great workout!Anonymoushttps://www.blogger.com/profile/03356561498390488902noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-48055138680571189002015-05-14T15:53:14.402-07:002015-05-14T15:53:14.402-07:00Back squat: 95, 105, 110, 110 lbs
Single leg elev...Back squat: 95, 105, 110, 110 lbs<br /><br />Single leg elevated lunges: 4x8 @ 30, 30, 40, 40 lbs<br /><br />Good mornings: (thank you for posting the video that really helped) used 45 lb barAnonymoushttps://www.blogger.com/profile/03356561498390488902noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-877322493711345112015-05-14T08:24:05.402-07:002015-05-14T08:24:05.402-07:00
Back squat, 115, 125, 135
Split Squat- 60lbs
Good...<br />Back squat, 115, 125, 135<br />Split Squat- 60lbs<br />Goodmornings- 65 lbs<br />(short on time but will complete the other lifting exercise)<br /><br />On the treadmill recorded .70, .69, .72, .7<br />Went to club practice preparing for state cup!!! :)Anonymoushttps://www.blogger.com/profile/06580430321450609940noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-3262756450061446012015-05-14T07:42:18.585-07:002015-05-14T07:42:18.585-07:00Run: 2 1/4 laps, 2 1/4 laps, 2 1/2 laps, 2 1/4 lap...Run: 2 1/4 laps, 2 1/4 laps, 2 1/2 laps, 2 1/4 laps<br />Knee got all swollen after so I'll do the lifting once my knee returns to normaldiegogirlhttps://www.blogger.com/profile/08517058601408836191noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-38525016970577775562015-05-13T22:24:43.151-07:002015-05-13T22:24:43.151-07:001.5 hour club practice. Will do workout tomorrow. ...1.5 hour club practice. Will do workout tomorrow. meganhttps://www.blogger.com/profile/01647340687418840703noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-34001227400205516062015-05-13T22:10:34.225-07:002015-05-13T22:10:34.225-07:00Iced, rested and did ankle exercises Iced, rested and did ankle exercises Anonymoushttps://www.blogger.com/profile/01549665682931507092noreply@blogger.comtag:blogger.com,1999:blog-784738661215200269.post-39266311794656238522015-05-13T21:59:11.880-07:002015-05-13T21:59:11.880-07:00Weightlifting:
BS: 95, 95, 100, 105
Split Squat: ...Weightlifting: <br />BS: 95, 95, 100, 105<br />Split Squat: 15lb DB's<br />Goodmornings: 45lb bar<br /><br />Ran 2 miles today instead because I didn't have access to a track or treadmill. Hopefully tomorrow I can do the right workout.<br /><br />Today I really tried to focus on stretching. Last week my legs felt pretty bad, and still kind of do. I think a lot of that can be attributed to my lack of stretching before and after workouts. I spent a good 15 minutes after today using a jump rope to stretch my legs. Hopefully that pays off!!Anonymoushttps://www.blogger.com/profile/13302188977676227302noreply@blogger.com