Weight Lifting
A) Sumo Deadlift 8-10 x4 65%, 70%, 75%, 80%
3 min rest in between sets
B1) Glute Bridges 8 Hold for 40 sec
B2)Med ball hamstring curls 8-10 x4
C) Plank 45 sec x4
Practice DB Snatch for 10 minutes before doing the amrap.
10 min amrap
15 wall ball
10 db snatch
Record your reps
RUN
4 x 200mw/ 60 sec rest
4 x 400m w/ 90 sec rest
Record your times
Sumo dead lift
ReplyDelete105 8x
125 10x
125 10x
135. 10x
Glute bridge 11115678
Planks 1234
Ham curls
40lbs 10x
40. 10x
40 10x
40 10x
Arm ramp
10 lb med ball
25 lbs dum bell...at 140 rep switched to 20 lb dum bell
200 reps
1 hour spin bike class before
Will do the running tomorrow
My second round playoff game on Saturday got canceled due to weather, and is rescheduled for tonight. So I will do this workout tomorrow, maybe tonight if I have time.
ReplyDeleteI had two full 90 minute games on Saturday and Sunday, I'm recovering today.
ReplyDeleteWhew!
ReplyDeleteSumo dead lifts 40 plus bar 10 x 4
Glute bridges made my bum light on fire
Planks...6 pack coming soon
Hamstring curls I had to use a weight machine...60 lbs 10 x 4. FIRE FIRE FIRE
Instead of the listed running (bc I can't count on a treadmill for some reason) I did a 20 minute HIIT. Crushed it.
AMRAP this evening. I had to get to work:/
Sumo deadlifts @ 185,205,215(2)
ReplyDeleteAmrap
165 wall Ball (15 lbs)
110 dumbbell snatch(25 lbs)
Sumo deadlifts @ 185,205,215(2)
ReplyDeleteAmrap
165 wall Ball (15 lbs)
110 dumbbell snatch(25 lbs)
200 m: 0:48, 0:45, 0:44, 0:38
ReplyDelete400 m: 1:31, 1:28, 1:25, 1:27
200 m: 0:48, 0:45, 0:44, 0:38
ReplyDelete400 m: 1:31, 1:28, 1:25, 1:27
Ran 8 miles today and played tennis for an hour with Payton, but we will be doing rhe workout tomorrow:)
ReplyDeleteThis comment has been removed by the author.
ReplyDeletesumo deadlifts: 4x8 at 60 lbs
ReplyDeleteglute bridges: 4x8 for 40 sec
med ball hamstring curls: 4x8
plank: 4 sets of 45 secs
10 min amrap: 120 wall ball with 15lbs ball, 80 bd snatches with 10lbs
1.5 hour practice
was a bit tired after practice, so i did half of the running
2x200: 30.4, 33.7
2x400: 1:30.4, 1:35.6
Glute bridges 1 min each x10
ReplyDeleteMed ball hamstring curls 10 each x3
Plank 1 min each x3
Not sure if I did the amrap right but
Wall ball 15lbs 115
Db snatch 25lbs 75
200m: 45, 43, 39, 40
400m: 1:39, 1:35, 1:30, 1:33
Lost track of the amrap but they were both over 100
ReplyDelete200: 34,35,34,36
400: 1:25, 1:30, 1:32, 1:29
Swim Test
I was going to do the running today but I had a one hour coed soccer game last night and rolled my ankle (surprise surprise) so today I'm going to ice and rest and try and be back to it tomorrow
ReplyDeleteI traveled all day today so I will do this workout sometime tomorrow when I get the time! May have to modify a few things bc hotel gym. My foot has also been killing me the past few days so I need to get that figured out before I can do hard running. Will update soon!
ReplyDeleteThis workout killed my hamstrings last Monday and it really caught up to me by the end of the week, so I did bent row instead of the single leg deadlift to eliminate one of the hamstring movements: 1x10 45lb, 2x8 55lb, 1x8 60lb. I did the glute bridges and hamstring curls.
ReplyDeletePlanks 4x 1 minute.
AMRAP: 15 goblet squats holding 25lb DB, 10 DB snatches with 25lb DB. Completed 6 rounds and 6 squats.
1 hour of finishing practice. Will complete the fitness tonight.
Treadmill Workout
ReplyDelete0-5 mins : walking at 3.0 speed and 2.0 incline (listening to Angus and Julia Stone-Down the Way album)
5-15 mins : jogging at 6.5 speed and 1.5 incline (listening to Drake-Take Care album)
15-25 mins : interval 15 sec on 15 sec off at 9.5 speed and 1.5 incline (listening to Rihanna-Talk that Talk album)
25-30 mins : interval 15 sec on 15 sec off at 10.0 speed and 1.5 incline (listening to Rihanna's BBHMM on repeat)
Yes I was racing the chick next to me. Of course I won. ;) Also, no weights for me....no sun out = no guns out!!
Where's your "ssshhh don't tell em" at?!!;)
Deletesumo 90lb 90lb 100lb 100 lb
ReplyDeleteglute *check
med ball hammy x 10 each
planks super setted with sumo's
10 min amrap
10 lb med ball (all i have at home)
15 lb db (next heaviest weight at home is a 25)
did 6 rounds ... too easy :(
4x200 on treadmill. 8.5 speed
4x400 on treadmill 8 speed (one 8.5 for good measure!)
This comment has been removed by the author.
ReplyDeleteSaturday May 9th-
ReplyDelete3 sets of:
1 65 lb 120 yards (60 yards each arm) Single Arm Farmer Carry
2 60 yd 14 lb MB Throw and Chase
1 60 yard jog
2 sets of:
1 100 ft on the Versa Climber
1 .5 mile on the Air Assault bike
1 300m row
20 burpees
3 sets of:
20 TRX Bicep Curls
20 TRX Tricep Extensions
20 TRX Knee Tucks
20 TRX Rows
20 TRX Push-ups
20 TRX Fallouts
Monday May 11th-
sat down with my trainer and discussed the mental side of things. One thing we talked about is how motivation isn't enough. You need to be committed as well!
Tuesday May 12th-
3 sets of:
20 14 lb MB Squat to Throw
10 box jumps
4 sets of:
15 15 lb MB Slams
40(20 each leg) Power Knees
3 sets of:
1 200 ft on the Versa Climber
1 500 m row
1 set of:
3 minute plank series
Sumo: 90, 95, 100, 105
ReplyDelete6 rounds
bike workout - because hip flexor
hour and a half of private training
ReplyDeleteconditioning-ran suicides for 5 minutes no breaks
3 sets of:
left right center planks
Sumo: 85, 95, 105, 105
ReplyDelete7 rounds
Forgot to mention for the amrap I used a 12 lb Med ball and used 20 lb. weight
DeleteRunning on treadmill
200 m (.125): 48, 46, 45, 42
400 m: (.25 mile): 1:31, 1:33, 1:34, 1:32
May 12th-
ReplyDeleteMy team won last night 2-0, I played all 80 minutes and are now headed to the quarterfinals of the state playoffs.
2 hours of practice(a lot of fitness was built in)
I am pretty sore from last night and I am going to take it a little light because the quarterfinal game is Thursday and I don't want to be sore.
Didn't do sumo deadlifts
Glute Bridges x8 40sec
Med Ball Ham curls 10x4
Planks x4 45 sec
Not sure if the amrap was right...
Db snatch 10(20lbs)
Wall ball 15lbs 110
Db snatch 10lbs 65
5/11
ReplyDelete2 hour soccer practice w/fitness
5/12
90 minute practice
Fitness 5 300's 45 sec rest
1- 55sec
2-56sec
3-57sec
4-55 sec
5-56 sec
Lifting
Front squat 60x8, 85x10, 105x10
Bench dips +20 pounds 8,10,10
Bench press 55x8, 65x8, 65x8
Circuit
One legged jump for hight (straight up, forward and backward) 6 each and each leg
2min speed jump rope
Lunges 8 each leg
Do each 3 time no break between
Abbs
20 sit ups
50toe touches
25 leg extensions
Plank series front left right x30 seconds
Sumo: 80, 85, 95, 100
ReplyDeleteAmrap 6 rounds
200: 41,39,42,44
400:130,135,137,143
Tuesday: 2 hour soccer practice and fitness.
Hip is feeling real sore will probably take it easier tomorrow
Deadlift 85, 95,100, 105
ReplyDeleteAmrap= 6 rounds
Did the rest of the lifting as said
Payton worked out with me too
ReplyDeleteDeadlift: 85, 95, 100, 105
ReplyDeleteAmrap: 6 rounds
200's: 0:33, 0:35, 0:36, 0:35
400's: 1:25, 1:30, 1:33, 1:37
Sumo dead lift started at 85- increased by five each time.
ReplyDeleteGlute bridge
Planks
Ham curls
50lbs 10x
Arm ramp
200- 34, 35, 37, 36
with 400s- 1:27, 1:29, 1:35, 1:38
Ran the 400's on the treadmill at 8.5 pace then went straight to a two hour practice
Sumo deadlift 8-10x4
DeleteGlute bridges 8 hold for 40 sec
Med ball hamstring curls 10x4
4 planks hold for 45 sec
Straight arm bar curls 3x10
Close grip bench 3x10
Preacher curls 3x10
Tricep push downs 3x10
Played soccer for an hour
Glute Bridges 8 Hold for 40 sec
ReplyDeleteMed ball hamstring curls 8-10 x4
Plank 45 sec x4
DB snatches
200s:
:35
:37
:35
:36
Practice Mon/Tues 1.5 hrs
Sumo: 80,85,85,90
ReplyDeleteamrap:6 rounds
200's:34,34,35,34
400's: didnt do them because my hip was hurting(seeing a physio twice a week)