A)BS 31X0 8 reps x4 65%, 70%, 75%, 80%
Really focus on driving up through the heals on your Back Squat!
B) Rear foot elevated spilt sq. 3 sec count going down 8-10 x4
This week use weight, start with 15 lbs, increase weight each set as long as you can compete the 8 reps, if you can't go down in weight.
C1)Hanging leg lowers 3 sec count going down
C2) Good morning 31x3 10 reps x4 -use either a pvc pipe or a 35 lbs or a 45 lbs barbell
10 Emom 2 Power Cleans 85% (increase weight for last week) + 15 single Jump Rope
Post a video on the blog doing one of the exercises or doing an exercise on your own.
RUN
For this workout you need to use go to a track or use a treadmill. Something that allows you to measure the distance you've ran.
4 x 4 min run w/ 3 min rest
(record the distant you ran in 4 min)
Back squat: 155, 165, 175, 185 10x3
ReplyDeletesplit squat: @95 lbs
Good mornings @135lbs
Emom
cleans @135
Runs
.56, .61, .6, .64
good mornings aren't supposed to be heavy. The max should be 55 or 65lb
DeleteBack squat: 155, 165, 175, 185 10x3
ReplyDeletesplit squat: @95 lbs
Good mornings @135lbs
Emom
cleans @135
Runs
.56, .61, .6, .64
Tweaked my groin again during shooting. Going to rest it today & try to get back at it tomorrow.
ReplyDeletehmmm 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.
DeleteQuarterfinal game tomorrow, don't want to be sore. Will get back workouts after the game.
ReplyDeleteHad two hours of practice today
Delete90 minute practice will do work out tomorrow
ReplyDelete2 hour club practice with conditioning. I'll do the workout tomorrow
ReplyDeleteWeightlifting:
ReplyDeleteBS: 95, 95, 100, 105
Split Squat: 15lb DB's
Goodmornings: 45lb bar
Ran 2 miles today instead because I didn't have access to a track or treadmill. Hopefully tomorrow I can do the right workout.
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!!
yes stretching and mobility are key! Go to the youtube channel mobility wod for some good stretching and mobility exercises.
DeleteIced, rested and did ankle exercises
ReplyDelete1.5 hour club practice. Will do workout tomorrow.
ReplyDeleteRun: 2 1/4 laps, 2 1/4 laps, 2 1/2 laps, 2 1/4 laps
ReplyDeleteKnee got all swollen after so I'll do the lifting once my knee returns to normal
does your knee normally get swollen after running?
Delete
ReplyDeleteBack squat, 115, 125, 135
Split Squat- 60lbs
Goodmornings- 65 lbs
(short on time but will complete the other lifting exercise)
On the treadmill recorded .70, .69, .72, .7
Went to club practice preparing for state cup!!! :)
Back squat: 95, 105, 110, 110 lbs
ReplyDeleteSingle leg elevated lunges: 4x8 @ 30, 30, 40, 40 lbs
Good mornings: (thank you for posting the video that really helped) used 45 lb bar
Running: .52, .58, .59, .60
ReplyDeletethis kicked my butt! Stomach was hurting a lil but overall great workout!
Awesome! Im glad you like it!
DeleteThursday, May 14
ReplyDeleteBack squats: 95 105 115 120
Split squats: 55
Hanging leg lowers 10x4
Running: .59 .60 .60 .59
Running: .52 .55 .57 .56
ReplyDeleteBack squat: 95, 105, 115, 120
Lunge: 15 lb. db
I think I did the leg lowers very wrong despite watching multiple videos
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)
Deleteback squat: 4x8 at 85, 85, 95, 95lbs
ReplyDeletesplit lunges: 4x8 on each leg with 15lb db
leg lowers: 2x10
good mornings: 4x10 with 45lb bar
4x4 mins runs
1. .5
2. .63
3 .6
4. .63
Back squat 85x8 95x10 115x10
ReplyDeleteBench press 55x8 65x10 65x10
Circuit x3
Skaters x8 each
Tuck jumps x8
Rocket jumps x8
With med ball-
Russian twists x20 each
Toe touches x20
Push ups
10 each round
Abb
Plank w/ alt elbow x 20
Crunch x40
Sprinters x25
Double leg glute bridge x30 sec
Single leg x30 sec each
Squats 3x10
ReplyDeleteLunges holding 25lbs in each hand. 3x10
Calfs holding 25 lbs in each hand 3x10
Press 3x10
Laterals/frontals 3x10
Shrugs 3x10
Cleans 3x10
Hanging leg lowers 3 sec count going down
Squat 85, 90, 95, 100
ReplyDeleteSingle Leg Squat
Hanging Leg
Good Mornings: 45
Running: 0.57 0.56 0.57 0.55
Did the run first
ReplyDelete4x4 minutes: distance .44, .57, .57, .57
Back Squats
12 x 4 @95,105,115,115
Rear foot elevated split
10 x 4 @15,15,10,10
Good morning
10x4 @ 30,30,40,60
Abs
scissor kicks x 50
plank 1 minute
side crunch x50 (each side)
Russian twists x50 with a 10lb weight
Back squat: 90,95,100,100
ReplyDeleteRear foot elevated: used 15lb ha I suck at these need to work on balance!
Good mornings: used the bar.
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.
Goblet squat 25, 30, 35, 40 x 8
ReplyDeleteSplit squat 10lb
leg lowers - crap form still
straight leg dead lift 30 lb db
4 min runs
.45 .48 .47 .45
didn't rest full 3 minutes… ain't nobody got time for that
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)
EMOM
I didn't do it on the minute just went 10 rounds straight through
65lb x 4
75lb x 4
80lb x 2
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?
Did the run first
ReplyDelete4x4 minutes: distance .58, .57, .56, .62
Back Squats
12 x 4 @95,105,115,115
Rear foot elevated split
10 x 4 @15,15,15,15
Good morning
10x4 @ 30,30,40,60
Abs
scissor kicks x 50
plank 1 minute
side crunch x50 (each side)
Russian twists x50 with a 10lb weight
Did the run first
ReplyDelete4x4 minutes: distance .58, .57, .56, .62
Back Squats
12 x 4 @95,105,115,115
Rear foot elevated split
10 x 4 @15,15,15,15
Good morning
10x4 @ 30,30,40,60
Abs
scissor kicks x 50
plank 1 minute
side crunch x50 (each side)
Russian twists x50 with a 10lb weight
running: 0.57,0.53,0.54,0.56
ReplyDeleteBack squat: 65,75,75,75
Rear foot elevated did with the 15lbs
Good morning: 45