Weight lifting
A)Back Squat 31X0 12-15 x3 60%, 65%, 75% (going down for a three sec count, come up explosive)
B) Rear foot elevated spilt sq. 3 sec count going down and then explode up 10-12 x3 (no weights, work on doing the correct movement)
C1)Hanging leg lowers bring your legs up and then 3 sec count going down
C2)good morning 31x3 10-12
8 Emom
2 Power Cleans @80% + 3 burpee
EMOM= Every minuted on the minute do the moments and then what ever time you have left is rest.
Running
4 x 800m w/ 3 min rest
Record what your time is on each 800 meter run.
I have a flu bug and will try and get this workout done tomorrow If I'm feeling better.
ReplyDeleteif you have the flu, just rest!
DeleteThis comment has been removed by the author.
ReplyDeleteWhew...I loved this workout! I did it on my lunch break:)
ReplyDeleteBack squat 3 x 12 bar plus 50/60/70lbs I increased each round
Split squats 3 x 12 10/12.5/15 in each hand increased each round
I couldn't hang from the bar bc my wrist is messed up so I did:
laying down leg lifts holding a 20 lb weight with my shoulders off the ground lowered my legs on a 3 count x 30
Instead of good mornings I did straight leg dead lifts 3 x 12 bar plus 50 lbs
EMOM 8mins
2 Power cleans bar plus 30lbs - should have gone heavier
8 burpees - sucked bc my wrist hurts....but I pushed through
Instead of the running I killed the spin bike for 25 minutes.
No I am going to go crawl on a hole and sleep...
Go out there and crush this workout!
Nice tracy! Good substitute for the leg lifts!
DeleteI am going to do this workout tomorrow because I did Monday's yesterday and am using this as a rest day.
ReplyDeletePerfect! if you are off the schedule its ok, just make sure to take a rest day in between the workouts.
DeleteI have the first round of the state playoffs tonight for high school so I'll do a workout tomorrow.
ReplyDeleteYay good luck!!
DeleteGot a concussion can't do anything this week will start next week hopefully.
ReplyDeleteYeah definitely dont do anything until you get cleared by a doctor. Concussions are serious! hope your ok!
DeleteHope you get cleared soon...concussions are the worst :/ feel better!!
DeletePlayed full 90 min game yesterday. Won 1-0 putting us first out of six teams.
ReplyDeleteGoing to workout later tonight
May 5th
ReplyDelete1 1/2 hour soccer practice
Fitness
10 yard to the 18 suicides x 10 with ball different touches each time
Lifting
Back squat
95x8
115x10
125x10
Hang cling and press
65x8
75x10
85x10
Bench press
65x8
75x10
85x10
Circuit
Skaters, tuck jumps, rocket jumps x 6 each
Russia twists, toe touches w/ med ball x 15
Push ups x10
Front plank x 45 seconds
Do each in a circuitx3
Abbs
40 crunches
25 sprinters
40 heal touches
May 6th
1 1/2 hour soccer practice
Fitness:
Agility
Did all on a treadmill before I lifted, probably wasn't the smartest idea, first one 3:02 didn't know how fast to go, went 10 the first lap and 9.5 second lap, super tired, went way too fast and had to take a longer break
ReplyDelete3:34, 7.5 first lap and a little into second lap, My time was way bad and I realized I was going way too slow so had to go 10 second lap to finish
3:11 8.8 both laps, last 200 10
3:13 8.8 both laps, got tired second lap and had to slow down to 8 until last 200 10
The last two weren't too bad. With the breaks in between I was able to get through them
Back squat x12
75, 85, 95
Split squat x10
Legs killed on both, especially squat
Hang clean
80
Would be nice to know our max for everything to get an idea, I just took a guess on everything but probably could've gone heavier
Forgot to add that I think the times are inaccurate because of the treadmill so I will for sure be doing it on a track next time to get the most accurate results
DeleteMAY 5th
ReplyDeletePlayed a full 90 minute scrimmage and tied 3-3. I was pretty sore from mondays workout.
MAY 6th
I wasn't able to make it to the weight room today, so I tried to make up for the lifts with the bar with some alterations...
3x10 single raised leg squats (3 sets on each leg)
3x 45sec plank holds
2x 25 side crunches (2 sets on each side)
3x10 push ups
3x10 tricep dips
3x 5 burpees, with minute rest in between
4x800s... Thought I was in better shape and that I would be faster than I went.... but
1. 3:20
2. 3:16
3. 3:25
4. 3:29
Tuesday May 5th-
ReplyDelete4 sets of:
15 35 lb goblet squats
40 TRX pendulum knee tucks
1 165 lb sled sprint (60 yards)
4 sets of:
40 speed squats
30 bosu ball leg curls
40 bosu ball plank rockers
4 sets of:
1 100 ft on the versa climber
15 45 lb kettle bell swings
20 russian lunges
Wednesday May 6th-
4 sets of:
25 20 lb DB Push Press
20 20 lb DB alternating lunge to curl
40 plank leg lifts
4 sets of:
25 20 lb OH tricep extensions
30 (15 each arm) 20 lb renegade rows
50 plank rockers
4 sets of:
25 45 lb goblet squats
20 25 lb alternating DB shoulder press
50 squat jumps
50 flutter kicks
3 sets of:
1 165 lb sled sprint (60 yards)
10 burpees
*On my last set I did a 345 lb sled sprint (60 yards)
Wednesday May 6
ReplyDeleteGame. Played 60 minutes.
May 4th-
ReplyDeleteClub practice:
50 yard sprints x 6, along with grid work
May 6th-
3 mile run
120 yard lunges
50 jump squats
In sets of 3:
10 push-ups
25 side crunches (each side)
25 bicycle crunches
20 leg lifts
Will be getting a gym membership at end of week to do the lifting
Yay for gym membership!
DeleteMay 6
ReplyDeleteGame :) won 1-0 and played 70 minutes.
Then four sets of:
6 95lb squat jumps
10 burpees
8 Back squat (starting with 135 and adding five with each set)
10 90lb lunges
10 70lb hamstring curls on machine
10 80lb leg press
10 pull-ups
10 pushups
25 flutter kicks
35 crunches
--Ended with a 2-2min wall sits with 25lbs
May 4
Game. Played 85 minutes!
After hit the weight room and lifted a variety
4 sets of:
8 70lb incline press
10 pull-ups
8 65lb bench press
10 30lb bicep curls
20 one-legged squats on bench
Ended with 60 crunches, two minute plank, and two-2 min wall sits with 25lb
Actually on May 4 it was 3 sets of everything not four.
DeleteMay 5
ReplyDelete2 hr club practice scrimmaged entire time
May 6
2 hr club practice (practice was moved from Thurs to Wed)
20m footwork and agility + 5 shuttle runs
30 crunches
20 bicycles
20 toe touches
20 Russian twists x2
20 jack knives x2
Squats
ReplyDelete120 lb 12x 3 min
130 6x 1 min 6x 3 min
140 6x 1 min 6x 3 min
Sets of twelve was hard. I kind of estimated weight..idk if it was too high but I split it into sets of six to consistently get good explosion because trying to get twelve was really hard.
Split squats
5lbs 10x
3 sets
I added 5lb dumbells to help with balance
Leg raises
3 sets 10
Gm
70lb 10x 3 sets
Emom 115lb
Really good workout.
Perfect amount of time
And I felt just the right amount of tired haha
45 min break-wasn't long enough but it's what worked with my schedule. 800s were probably slower because of the short break. The last two were all will power because I couldn't feel my legs...they were roasted by the second lap. I'm sure the landscape maintenance guys got a good laugh from my struggling face
3:24
3:27
3:32
3:38
Yeah maybe see if you can spilt the works if possible, lifting in the morning and running in afternoons or evening. But your post was entertaining! Haha!
DeleteMy legs were soo sore after Monday's workout so this one was a little rough, but I managed to get it done!:)
ReplyDeleteBack squat 80lbs, 85lbs, 90lbs
Hanging leg towers were interesting but I tried:)
Good mornings 55lbs
Enom was a good workout!
Running was done on the treadmill because there was not an open track, so I ran two miles in 14.23mins
Also did yoga on Wednesday
Well your going to hate Friday's workout haha! It's a 3 mile run!
DeleteBack squat at 145, 155 and 165
ReplyDeletegood mornings at 155 for 3x12
emom cleans at 115 and it was pretty easy. I'll go up to 135 for sure next time
runs at 3:43, 3:33, 3:28, 3:46
Back squat at 145, 155 and 165
ReplyDeletegood mornings at 155 for 3x12
emom cleans at 115 and it was pretty easy. I'll go up to 135 for sure next time
runs at 3:43, 3:33, 3:28, 3:46
Back Squat: 105
ReplyDeleteI added 5lb weights for the split squats on the second round and 10s for the last round - still focused on form and explosiveness but felt like I could add a challenge.
Good Mornings: 65lbs
Cleans: started at 90 but was a little ambitious... dropped down to 80-75 by the end. I always hate burpees....but it was a good workout!!
Runs: 3:25, 3:40, 3:55, 3:47
I didn't eat before the runs so I felt like I was running on empty...bad call. The third set was a huge mental battle for me, I was going to take extra rest afterward but decided to just suck it up for the last set and ended up doing better! Always room for improvement though.
Awesome post! Mind over matter! When are you leaving for Europe?
Delete800: 3:15, 3:19, 3:22, 3:20
ReplyDeleteSwam over 1800yds
May 7th-
ReplyDeleteFirst round of the playoffs- Won 2-1
Played all 80 minutes
Pretty sore so took it a little light as the game for the second round is this Saturday
2 hour Practice
Back squat- 65,70,80lbs (12 reps)
Rear Foot Elevated-x3(12reps)
Hanging Leg- Little bit rough but got 10 in
Good Mornings- 50Ibs
Emom- 8 minutes
2 power clings- 65lbs
25 Russian Twists-x3
25 Bicycles-x3
10 Sit ups-x3
25 Scissors-x3
Couldn't get on the track today. But ran 2 miles- 14.52 minutes
Back squat: 90, 95, 100
ReplyDeleteHanging Leg: Struggled.
Good Mornings: 60 lbs
EMOM: 8 minutes
800 m: 3:30 3:34 3:42 3:38
Good mornings are suppose to be really light if your doing it correctly, weight should be just the bar. Next time you do it take a video and sent it to me.
DeleteBack: 90,95
ReplyDeleteHanging legs✔️
Good mornings were different so I didn't put much weight on.
Enom✔️
I only did 2 800 bc of soccer practices we run a ton. And I can't feel my legs
3:37, 3:34
Back squat: 85, 90 lbs
ReplyDeleteUsed 10 lb Dumbbells on the lunges
Running was 3:35 3:35 3:40 3:55
My legs are SOOOO dead!!!!!!!!!!!!!!!!!!!!!!!!!!!
Leg press instead of squat, 3 sets of 10: 135, 155, 185.
ReplyDeleteHamstrings were shot from Monday, didn't do the good mornings. Did the gun show 3 times and lat pulls 3 sets of 10 at 45, 60, 60.
For 8 EMOM did 1 hand DB snatch instead of cleans 2 times each arm with 25 lb DB.
Practice with old club team for 1.5 hours with 20 minutes of agility.
Will do 800's on Sunday.
3:28, 3:20, 3:18, 3:20
Delete2 hour practice
ReplyDelete3x10 backsquat 65/70/75%
3x10 TRX rows
3x10 split squat 75 lbs
4x10 DB rows 25 lbs
30 hang down 10 seconds
"Gun show" 2 rounds
Core-
Tabada abs 10 mins
Planks 30/30/30 2 rounds
Running was done in practice
Back squat: 85 and 90
ReplyDeleteGood morning 60lbs
as for the running, my hip was bugging me so i did a slower 2 mile
i did this workout yesterday, since i had a game on Tuesday played 90 minutes and took wednesday as my rest day
DeleteBack Squat: 90, 95, 95
ReplyDelete(legs were pretty sore, definitely had to push through on the last set)
Good morning: 50
Enom was tough, but I enjoyed it more than I thought I would.
Its been pouring all week here in CO, so running given the weather was also a challenge.
800 times: 3:28 3:36 3:40 3:34
Goblet squat x12
ReplyDelete20 / 25 / 30
Split x 10 (each leg)
*supermans for active rest*
10 hanging things - total crap form, very embarrassing ... Just tried to keep legs as straight as possible and not swing
10 straight leg deadlift with 30 DB
Did the EMOM as a DB clean.
THEN Tracey told me it was supposed to be 8 burpees and I believed her without checking the blog … so I did 40 burpees in a row to make up for it.
LESSONS LEARNED:
1) don't listen to tracey
2) pay better attention to what I'm doing
ALSO:
Didn't run the 800's figuring to run them tomorrow … but tomorrow never comes (great Garth Brooks song, terrible workout philosophy). Irritated