Strength
A)Sumo Deadlift 10-12 x3 sets @60% 1st, 65% 2nd set, 70% for last set.
rest 2 min between sets
B1) Glute Bridges 8 hold for 30 sec
rest 30 sec
B2)Med ball hamstring curls 8-10 x3
rest 60 sec
Rest 2 min before doing the amrap
8 min amrap (as many reps as possible)
15 wall ball
10 Kb swings
Record how much weight you do on the lifts and how many reps you complete in the amrap.
Rest at least an hour before sprinting
Sprint
10 x 200m w/ 2 min rest between
Be sure to post how long it takes to run each 200. These are SPRINTS and should be done all out.
ReplyDeleteCheck
ReplyDeleteMonday May 4th-
ReplyDelete4 sets of:
10 push-ups
10 each leg box step-ups w/ two 25lb weights
12 TRX tricep extensions
3 sets of:
12 shoulder push-ups
12 diamond push-ups
12 hanging knees to elbows
3 sets of:
10 14 lb med ball squat to throw
15 14 lb standing MB chest passes
10 burpees
5 sets of:
3 suicides (30 yards) cones at every 5 yards
12 15 lb DB thrusters
3 sets of:
14 lb rotational throw and chase (60 yards)
30 straight leg throw downs
👍👏
Deletesumo deadlifts 70lbs and 75lbs 10 reps 3 rounds
ReplyDeletehammy curls burned, but I did shorten the rest time on some sets
planks were one minute long
amrap= 6 rounds
running:
1. 32 secs
2. 33.1
3. 33
4.35.2
5. 40.69
6. 36.8
7. 40.8
8. 40.2
9. 42
10. 42.7
So much sprinting!
Good job Abbie! 👍👏
DeleteSoccer practice 2 hours
ReplyDeleteFitness 3 soccer field 300's
1. 54
2. 55
3. 55
Soccer Practice 2 hours
ReplyDeleteSpeed Ladders
Glute bridges-8 holds- 30sec each
Medicine Ball Hamstring Curls-x3- 10 each
Planks- x3- 1 minute each
Sunday, May 3
ReplyDeleteGame - won 4-0 played 60 mins
Monday, May 4
Glute Bridges 8 hold for 1 min rest 30 sec
Med ball hamstring curls 10 x3 rest 60 sec
Plank 1 min x3
Practice on own 1.5 hrs
Monday, May 4
DeletePractice 1.5 hours
Ladders with sprints
-2 in 1 out x3
-hop scotch x3
-2 in 2 out x3
Bosu squat hold 30 sec x4
Bosu speed squat 30 sec x2
Front plank 30 sec x2
Side plank 30 sec x2 each side
Superman 30 sec x2
Bosu crunches 3 sets of 20
Kb swing 30 sec x3
Sled sprints w/back peddle 30 sec x3
Tracey and I did this at home with some modifications
ReplyDeleteSumos w/25lb db
Bridges were quicker 20reps with a 3-5sec hold
Hammy curls x 10 *sneaky hard
Planks -as prescribed
AMRAP 8 mins
8 pushups *on knees
5 db row 25 lb
I did 9rounds +8pushups, Tracey did 10 full rounds
Didn't rest an hour before sprints
(huge mistake!!)
Our 200 times
We just used gps to try and figure it out so probably not exactly 200 … but way farther than ZERO so good job us.
:)
37/34
36/37
39/58
37/44
38/54
38/40
39/56
39/52
39
40
We originally were just going to do 8 sprints and then I figured I should do all 10. And sure, it felt like my butt was going to fall off into the gutter or like Tracey said it felt like her legs were going to snap off at the hinges like a Barbie doll, but at the end of the day I tried to focus on things that were helpful (USE YOUR ARMS) and turned the music up really loud … stuff like that. And I'm glad I did it … even though it would have been really easy to rationalize only doing 8.
Major credit to Charly - this was a great first workout!!
"the journey of a thousand miles begins with a single step"
I did...
ReplyDeletesumo deadlifts 3x8 60 lbs
glute bridges 8 held 30 secs each
medicine ball hamstring curls 3x8
plank 45sec x3
8 min amrap 12 lb med ball/ 15 lb kb...x5
2 hours practice
4x200 meter
1. 30.28
2. 31.88
3. 32.81
4. 36.02
I had two full 90 minute games Saturday and Sunday, used today as recovery and swam.
ReplyDeleteSumo deadlifts @215 for 3x10
ReplyDeleteAmrap
135 wall Ball
90 kettle bell swings
Had 2 hour practice with agility ladders and sprints at the end
Sumo deadlifts @215 for 3x10
ReplyDeleteAmrap
135 wall Ball
90 kettle bell swings
Had 2 hour practice with agility ladders and sprints at the end
May 4
ReplyDeleteRec league soccer game
3 goals
1 assist...
crushed the other team:)
May 5
1 hr Aerobics Class-
one legged squats 10lb db
glute raises w/8 lb alternate with crunches
tricep skull crushers alternate with dips
inner thighs 15lb alternate with band
biceps 10lb alternate with band
1 hr bike ride
200m
34
34
35
36
35
36
36
36
37
37
Had some pretty good jello legs at the end
Substituted dead lift for RDL bc back
ReplyDeleteamrap- 7 rounds
34
34
36.1
37.2
40
38.46
41.7
42.51
44
45.3
Maddie Wood if I messed this sign in thing up...
Sumo dead lift 10 @ 75lbs, 11 @ 75lbs, 12 @ 75lbs
ReplyDeletemodified the amrap because I didn't have a ball so I did 15 push-ups instead. finished 6 rounds.
I don't live near a track so I just ran 10 sprints for 40 seconds each on this field (hopefully that works).
this is bones.
DeleteHelllllo
ReplyDeletewelcome sherb
Deletecan you guys see my post?:/
ReplyDeleteIt worked lol okay
ReplyDeleteSumo: 10x3 @75 & 80lb
Glutes✔️
Hammy✔️
Planks✔️
Amrap: 7 rnds
200 times ~~
34
33.8
34.5
36
37.8
39
41
43
45.2
44
Soccer Private Training 1 hr 30
ReplyDeleteLadders-1 in each, 2 in each, 4 quick steps
Glute bridges-8 holds- 45sec each
Medicine Ball Hamstring Curls-x3- 10 each
Planks- x3- 1 minute each
sumo deadlifts 75lbs and 80lbs 11 reps 3 rounds
ReplyDeleteamrap: 7 rounds
running:
1. 33
2. 33
3. 33
4.35
5.38
6.36
7.41
8.42
9.42
10.38
Devri Hartle
ReplyDeleteMay 4th
Game - Played full 90 minutes
Lost 2-1 Scored our goal
May 4th
ReplyDeleteGame - Played full 90 minutes
Lost 2-1 Scored our goal
Single leg deadlifts with 25lb DB instead of sumo deadlifts.
ReplyDeleteAMRAP: Goblet squats with 25lb DB instead of wall balls. 6 rounds and 10 squats.
Fitness: 34, 36, 36, 38. 20 minute interval run, walk 15, jog 15, sprint 15.
8 glute bridges hold for 30 sec rest for 30 sec
ReplyDelete8 med ball hamstring curls
12 decline push ups
10 diamond push ups
12 hanging knees to elbows
3 sets of 12 tricep pull downs. 30 lbs
3 sets of 25 med ball jumps
Ran 4.5 miles
Lifts: 70, 75, 80
ReplyDeleteAmrap: just under 7
Running:
34
34.2
34.8
35
38
42.1
43.4
45
45.1
44
Sumo Deadlift: 75 lbs
ReplyDeleteAmrap: 7 minutes
Running: I didn't have access to a track so I had to guess the 200 m. I did 10 sprints for 30 seconds each instead.
I did this workout yesterday. Sorry, forgot to post!
ReplyDeleteI did 75 for the sumo deadlift, went up to 80 for the last set.
I think I got to 7 for the amrap. This person started giving me the weirdest looks during it and I got distracted for a minute. (sorry i'm dumb)
200's:
1: 30
2: 32
3: 32
4: 34
5: 36
6: 39
7: 39
8: 40
9: 37
10: 37
my legs were jello to say the least.
also this blog hates me, I've had the hardest time posting.
Sumo deadlift: 80 and then 95 the last set
ReplyDelete7 for the amrap
I did only 7 200's and i forgot to time them :/.. sorry!!
I had practice after, we did fitness and sprints and we played at the end!
I have had a hard time posting too....
Sumo: 75 to 80
ReplyDelete7 amrap
200: 33,32,34,31,33,35,30,31,33,30