Weight Lifting
A) Push Press 10-12 x4 sets at 60%, 65%, 70%, 75%
B) 10 minutes of practicing TGU. Use light weight 15 lbs and keep your shoulder to your ear the whole time, also practice on keeping your core tight throughout the whole exercise.
C) Eccentric pullup accumulate 10 reps
D1) HS Hold 45 sec.
D2) hollowbody hold 45 sec.
D3) arch body hold
45 sec/30 sec rest x4
RUN
3 mile @ 8:30 pace
Record your time on the 3 mile run
Lost last night 3-2 in the quarterfinals, scored one of the goals and played all 80 minutes.
ReplyDeleteWoke up this morning with a pretty nasty cold and I'm going to use today as a day to recover, got pretty banged up in a very physical game last night.
Will get to this workout first thing tomorrow morning if I feel a little better.
Sorry about quarterfinals, hope you feel better!
DeleteUsed db for presses
ReplyDelete15, 17.5, 15, 15
Supersetted with Turkish practice 10lb kb
Pull-ups
Skipped handstand holds
Completed hollowbody and arch holds
Not up to 3 miles quite yet :)
Did elliptical 25 mins level 5
15 mins treadmill 15 mins 6-6.5
Had a scrimmage played all 90 minutes will try to do work out today
ReplyDeletePresses: 45,50,55,60
ReplyDeleteCant run - hip flexor
Swim workout with my dad though :)
push press: 4x10 with 45, 45, 55, 55lbs
ReplyDeleteTGU: 10 on each side, 12lb db
-did eccentric pull ups
-did hand stand hold, hollow body, arch body 4x45 sec each
3 mile beach/dune run with time of 26:24
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ReplyDeleteDid my groin exercises, plie squats and side lunges. Also did an upper body workout: Lat Pulls 1x10 50lb, 2x10 60lb. Push-ups 3x10. Gun show 3x. 1-arm DB press 3x8 each arm with 20lb DB. 3-way raises 3x7 with 7.5lb DB.
ReplyDeleteAb Workout: 15 sit ups, 15 toe touches with 15lb med ball, 20 Russian twists with 15lb med ball x3.
Ran for 20 minutes, ran around 2.5 miles.
Played in a 40 minute indoor soccer game.
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ReplyDeleteSorry this is late. My mom took the laptop with her on a trip for the weekend and my phone was struggling to pull up the blog for some reason.
ReplyDeletePush Press x4
TGU 15 lbs
Eccentric pullup 10 reps x3
Handstands: hollowbody hold 45 sec and arch body hold x4
Ran two miles at 8:30 pace then had personal training after a 1.5 hr practice
:)
Push Press 55, 60, 65, 70
ReplyDelete20 regular pull ups
20 Push ups
Hollowbody hold
Arch body hold
Ran two miles and also did a three mile hike.
Still doing my ankle stuff. Been walking and ankle exercises to strengthen. It's feeling a lot better
ReplyDeleteIt's good to hear that your ankle is feeling better!
DeleteLifting was done friday...
ReplyDeletepush press: 55, 55, 60, 65
Strict pull ups: 10 without band, 30 with
Med ball push ups: 10x3
Ran outside (in rain) saturday morning...
stomach started hurting about a mile in so this run was quite pathetic, ran 3.5 miles in 35 minutes.
Did the lifting friday morning
ReplyDelete3 mile: 24:02 there were a lot of hills
Did more damn swimming tests
Awesome job on your 3 mile time!
DeleteThursday, May 14th-
ReplyDelete3 sets of:
15 TRX Leg Curls
15 T-Pulls
30 (15 each leg) power knees
3 sets of:
24 (12 each leg) 35 lb Single Leg RDL
15 Underhand Inverted Rows
20 Cross Body Crunch
3 sets of:
.5 mile on the AirDyne bike
20 Up Downs
30 Jumping Jacks
Friday, May 15th-
1 set of:
25 Pull-Ups
50 75 lb Deadlifts
50 Push-Ups
50 box Step Ups
50 (25 each side) Floor Wipers
50 (25 each arm) 30 lb SA Clean and Press
25 Pull-Ups
Thursday, May 14th-
ReplyDelete3 sets of:
15 TRX Leg Curls
15 T-Pulls
30 (15 each leg) power knees
3 sets of:
24 (12 each leg) 35 lb Single Leg RDL
15 Underhand Inverted Rows
20 Cross Body Crunch
3 sets of:
.5 mile on the AirDyne bike
20 Up Downs
30 Jumping Jacks
Friday, May 15th-
1 set of:
25 Pull-Ups
50 75 lb Deadlifts
50 Push-Ups
50 box Step Ups
50 (25 each side) Floor Wipers
50 (25 each arm) 30 lb SA Clean and Press
25 Pull-Ups
Push Press: 55, 60, 60, 65
ReplyDeleteDid 20 regular pull ups with someone helping me.
Still pretty terrible at handstand holds, not getting 45 seconds, but I tried.
Ran on a trail (lots of hills and small paths), all together it was 3.43 miles, but I didn't get an exact time. It was death, I did not drink enough water the previous day.
Water is huge, and will effect training so make sure to stay hydrated!
DeletePush Press: 45,55,55,55
ReplyDeletedid 10 regular pull ups then had to get a band
Hate handstands....
3 mile in under 20 .. dont know the exact time.. sorry