Weight Lifting
A) Sumo Deadlift 8 reps x5 70%, 75%, 80%, 85%, 85%. Rest 3 min between sets
Make sure your form is perfect. Knees out, toes pointed out just a little bit, make sure your body is be hide the bar, and squeeze your glutes all the way up!
B1) Glute Bridges 8 hold for 45 sec
B2)Med ball hamstring curls 8-10, Rest 60 sec x5
C) Plank 60 sec, Rest 60 sec x5
12 min amrap
15 wall ball
10 Burpees
record your reps for amrap
Running
8 x 200m w/ 90 sec rest
Record your times
This week the 200s you'll have shorter rest then before. Make sure you stick to the 90 sec rest period between sprints. Bring a friends or a siblings to time you if you think that will help.
Treadmill Workout :
ReplyDelete0-10mins : jog at 6.5 speed and 2.0 incline (Elle King - Love Stuff album)
10-25mins : interval at 9.5 speed and 1.5 incline (Taylor Swift - 1989 album)
25-30mins : interval at 10.0 speed and 1.5 incline (Katy Perry - Prism album)
No stretching today, probably should read the article that you posted about warmups. :) Also, the music selection is in honor of the Billboard Music Awards last night....Tswift's video premier of Bad Blood.
Happy Monday everyone!!
Single leg deadlift holding 25lb DB, 5x8 each leg instead of sumo deadlift.
ReplyDeleteDid glute bridges, hamstring curls, and planks.
amrap: 7 rounds, 15 squats, and 5 burpees. Did goblet squats holding 25lb DB instead of wallballs.
Couldn't get on the track, so did a sprint workout. Sprint 30 yards and back 7 times, 7 40-yard fly-ins, sprint 30 yards and back 7 times, 7 40-yard fly-ins.
Did the lifting.
ReplyDeleteDid 4 of the sprints before I poured on: .30,.33,.34,.34
Did the rest on my treadmill and the clock is broken so don't know the times
Dead lift: 95, 105, 125, 135
ReplyDeleteAmrap: 7 reps +8 ball walls
Finished with pull ups (bc want to do a muscle up like Taylor and Logan) ;)
Haha I'm pretty sure when we tried a muscle up we couldn't get over the bar either ;) but ill make sure to work on it so we can have a contest when we get back :P
DeleteLogan is just being modest ;) she can do plenty of muscle ups haha
DeleteAnd Running times(on treadmill) : 42, 40, 39, 38, 36, 39, 37, 36
Well if Logan can to do a muscle up that would be awesome! when you do a muscle up make sure to film it and post it!!
DeleteSumo Deadlift: 95, 105, 125, 135
ReplyDeleteGlute Bridges
Hamstring curls
Planks
Amrap
Did my best with the sprints on the treadmill.
Lost 2-0 in state cup quarters.
ReplyDeletePlayed 70 minutes.
Will do workout tomorrow.
sumo dead lifts: 60, 60, 65, 65, 70
ReplyDeleteglute bridges: 8x 45 sec
planks: 5x 1 mins
med ball hamsting curls: 10x5
amrap: 6 cycles
2 hour practice with fitness
Sumo dead lifts
ReplyDelete100 8x
110 8x
120 8x
130 8x
130 8x
Glute bridges-burned
Ham curls- did on a machine. 40lbs 8x
Planks-so hard but good
My ankle was still a little bothered so I did a one hour spin class instead of sprints. Hamstrings and butt burned after!!!
Dead lifts
ReplyDelete90, 100, 110, 120
gluten bridges- check
hammy curls- check
planks- check
I did more abs too
8 rounds for the amrap
My foot still hurts so I did the sprinting, but on a bike and I am going to the doctor tomorrow.
Let me and Becky know what the doc said about your foot.
Delete115, 135,150,175,175
ReplyDelete8xglute bridge
10 mb curlsx5
4x45 seconds
7 rounds amrap
50, 55, 45, 40, 41, 40, 42, 42
First two sprints were done around the track at my gym and I don't think I ran them right, the other 6 were on a treadmill
Hang clean w/ press
ReplyDelete65x8 65x8 70x8
Back squat
85x10 105x12 125x12
Bench press
55x8 65x10 65x10
Circuit
Skaters x8
Tuck jumpsx8
Rocket jumps x8
W/ Med ball
Russia twist x20
Toe touches x29
Push ups x10
Do each 3 times
Abs
Plank w/ alt elbow x20
Crunch x40
Sprinters x25
Glut bridge
Double
Single single
30 sec each
Fitness
Mile timed run
6:37
And a 2 hour practice tonight
DeleteSumo: 95,105,110,115,115
ReplyDeleteAmrap: 7 Rounds
Lifting✔️
I only ran 4 200s because I have a 2 hour soccer practice tonight
:37,36,38,40
Sumo deadlifts: 95, 105, 115, 120
ReplyDeleteAmrap: 7 rounds
+the rest of the lifting :)
I did the running, but it is still raining here & was coming down hard when I was at the track after work. I did not bring my phone outside, so I have no times. Really sorry about that!! Once I see the sun again we should be good :)
lifting done.
ReplyDeleteran five miles on the treadmill with a hill increase.
trained for an hour (shooting) then ab workout
sumo 65x12, 75x10, 80x10, 85 x 8, 85 x 8
ReplyDeletesupersetted with planks
glute bridge and hammy curls (YIKES!)
AMRAP
had a heart situation and only got to about 4:45. yea for reals, HR was 194 and I thought it was going to explode out of my chest cavity. kinda scary actually, so needless to say I didn't finish. i blame the burpees
Did the 200's the next day on treadmill (NOT optimal)
52, 45, 43, 42, 41, 40, 40, 39
Saturday, May 16th-
ReplyDelete1 set of:
25 Pull-Ups
50 Push Ups
50 54 lb KB Swings
50 Fast Squats
50 TRX Rows
100 Bicycle
50 20 lb MB Slams
50 TRX Bicep Curls
50 25 lb DB Push Press
25 Pull-Ups
Monday, May 18th-
4 sets of:
12 85 lb BB Bench Press
6 (3 each arm) T-Stretch
3 sets of:
24 (12 each side) SA Cable Pull down
20 (10 each side) 20 lb PB Rotational Chop
3 sets of:
12 10 lb Lateral Raises
12 100 lb Cable Rows
1 60 yard ( 30 yards each arm) 44 lb SA Farmers Carry
12 Dips
20 (10 each arm) 15 lb Concentration Curls
1 mile on the Elliptical
Saturday, May 16th-
ReplyDelete1 set of:
25 Pull-Ups
50 Push Ups
50 54 lb KB Swings
50 Fast Squats
50 TRX Rows
100 Bicycle
50 20 lb MB Slams
50 TRX Bicep Curls
50 25 lb DB Push Press
25 Pull-Ups
Monday, May 18th-
4 sets of:
12 85 lb BB Bench Press
6 (3 each arm) T-Stretch
3 sets of:
24 (12 each side) SA Cable Pull down
20 (10 each side) 20 lb PB Rotational Chop
3 sets of:
12 10 lb Lateral Raises
12 100 lb Cable Rows
1 60 yard ( 30 yards each arm) 44 lb SA Farmers Carry
12 Dips
20 (10 each arm) 15 lb Concentration Curls
1 mile on the Elliptical
30 minutes of plyometrics and jumping. Then 5- 66second runs/sprint.
ReplyDeleteThen four sets of fifteen for each workout
1. V-ups
2. Lunges
3. Push ups
4. Bent DB rows (15lb DBs)
5. Squats
6. Bicycles
7. Bicep curls (10lb DBs)
Sumo deadlifts: 90 95 105 115 125
ReplyDeleteGlute bridges
Hamstring curls
Planks
Amrap: 6 cycles
State Cup game
ReplyDeleteLost 4-0 or maybe more haha
Played well though