Weight Lifting
A)Back Squat 31X0 8 reps x5 65%, 70%, 75%, 80%, 85%
3 min rest between sets
B) Rear foot elevated spilt sq. 3sec count going down. Start with 25 lbs in each hand and increase if to easy 8-10 x5
90 sec rest between sets
C1)Hanging leg lowers 3 sec count going down 14 Reps
If this is too hard, bend your knees or do it laying on the ground by holding on to something with your hands like a pole or squat rack and bringing your feet up to it and then lowing them down slowly.
C2)Good morning 31x3
10 Reps Only use pvc pipe, 35 or 45lb bars. Do not do more then 45lbs!
12 Emom 2 Power Cleans + 3 Front Squats
use 85% of PC Max
Running
5 x 800m w/ 2:30 rest
Record your times
goblet squat 25lb, 30, 35, 40, 40
ReplyDeletesupersetted with leg hanging things bc when i superset straight leg deadlift with hanging things my grip is crap.
elevated split squat stuck with 15 lbs only did 4 sets
supersetted with straight leg deadliest 35lb dbs, 30, 30, 35
12 rounds of
2 power cleans + 3 front squats
65 lbs x 6
70 x 4
75 x 2
will run another day
:)
I went to a Tabata style aerobics class yesterday where we did squats, deadlifts, glute raises, triceps, biceps, abs. I'm still pretty sore from that so I will do this lifting tomorrow.
ReplyDeleteI went on a one hour bike ride with my mom and did the 800s right after so my legs were a little jello-y. Booty was on fire by the end.
3:24
3:21
3:25
3:29
3:30
And I have a coed soccer game tonight which should be tons of fun!!
ReplyDeleteLeg press instead of back squat. 5x10 135, 155, 185, 195, 200.
ReplyDeleteCompleted split squats, hanging leg lowers, and good mornings (with a 25lb bar).
For 12 minute EMOM did 1-hand DB snatches 2x each arm with a 25lb DB and 5 goblet squats with a 25lb DB.
Running: 3:45, 3:34, 3:28, 3:32, 3:30.
Tuesday, May 19th-
ReplyDelete4 sets of:
12 88 lb KB Deadlift
6 (3 each side) Knee Hugs
3 sets of:
24 (12 each side) SL TRX Leg Curls
6 Toe Touches
3 sets of:
20 (10 each side) Stability Chop High to Low
30 (15 each side) 14 lb MB Over the Shoulder Throw
3 sets of:
24 (12 each side) SL Elevated Glute Bridge
12 90 lb RDLs
40 (20 each side) Plank Toe Taps
15 12 lb Deep MB Squat
12 Sliding Leg Curls
40 Russian Twists w/ 12 lb MB
Wednesday, May 20th-
4 sets of:
15 14 lb MB Chest Pass
15 Box Jumps
15 12 lb MB Slams
3 sets of:
12 Diamond Push-Ups
20 Speed Squats
60 (30 each arm) McGill Ab Series
3 sets of:
15 15 lb DB Thrusters
1 60 yard fast jog
4 sets of:
20 (10 each arm) Oblique Pike Climbers
30 Rope Jacks
Back squat: 75, 75, 85, 95, 100
ReplyDeleteElevated split squat: used 25 lbs which was doable but kind of heavy
Hanging leg lowers: had to bend knees
Good mornings: used 45 lb bar
Emom: used 65 lb bar for both legs
*** oh and I just found out that the bar I used for the back squat last week was a 35 instead of a 45 so minus 10 pounds from all those numbers!
mon: club practice
ReplyDeletewed:Good Mornings: 40
Glute Bridge: 45seconds x8 +10lbs
Plank 60seconds x5
10 burpies
1.5miles on treadmill
Keeper training
Sumo Deadlift: 70, 70, 70, 75, 80
Med ball hamstring curls: 10x5
Back squat: 115, 125, 135, 135, 145
Thurs: club practice
Did lifting
ReplyDeleteRun: 3:30, 3:29, 3:27, 3:30, 3:26
Back Squat
ReplyDeleteRear Foot
Hanging Leg Lowers: I did this on the ground instead.
Good Morning: 45lb
Completed Emom
Running: 3:32, 3:34, 3:38, 3:34, 3:38
Back squat- 70,75,75,80,85
ReplyDeleteRear Foot-25lbs 8x5
Hanging leg- had to bend knees
Good morning-45lbs 10x3
Completed Emom
Running:
3:35
3:30
3:32
3:29
3:34
I think I was just really tired today. Not my best lifting day.
ReplyDeleteBack squat did a 2:30 rest 8x
130
140
150
160
160
This was really hard for me.
Split squats
25 lbs
8 reps 5x
11111
Bent knees on front raises
40lb good mornings-was really light compared to the 75lb I did last time...
Emom 105lb for clean and front squats
BS: 8 reps 90 95 105 110 115
ReplyDeleteSS: 20 in each hand 8x5
Leg lowers
Good mornings: 45 10 reps x4
12 emoms with 40
Running: 3:34 3:25 3:33 (still getting over a head cold & cough so I only did the 3)
Weightlifting:
ReplyDeleteBS: 95, 100, 100, 105, 110
Split Squat: 25lb DB's
Goodmornings: 45lb bar
Hangingn leg: knees were definitely bent some
Completed Enom
Running: 3:30, 3:33, 3:34, 3:36, 3:32
Back squat: 95, 100, 105, 110, 110
ReplyDeletesplit squat: just the bar
goodmornings: just the bar
hanging leg: still hard, but it got done
Enom was hard I had my dad do it with me:)
Still hurts to run so did it on a bike.
rotator cuff tear, not allowed to lift for at least a week, hurt too bad today to do the running, will do it another day.
ReplyDelete10-10 second sprint with a 25% incline in between each run...
ReplyDelete45 seconds of push-ups
45 seconds of biceps curls on straps
45 seconds of triceps on straps
45 seconds of single leg lunges on straps