Weightlifting
A) Sumo deadlift 8-10 x3 65%, 70%, 75% R:2 min
B) Glute Bridges with barbell 8-10 x3
R:60 sec
C) Single leg med ball Hamstring curl 6-8 each leg x3
R:60 sec
D1)GHD Sit-up 10x3
D2)GHD Back extension 10x3
EMOM 10
2 Power Clean+2 Front Squat @75%
Running
15 yd sprint x15 (get it in less then 3 sec) Rest:10 sec
30 yd sprint x10 (get it in less then 5 sec) Rest:15 sec
60 yd sprint x5 (get it in less then 10 sec) Rest:30 sec
Sumo 85, 95, 100
ReplyDeleteSuperset with regular sit-ups
65 lb bar Glute bridge
Single leg hammy hello x6 per leg. Questionable technique 😁
Emom 65 lbs (last 3 rounds 75)
Running sneaks up on ya. I couldn't time run time bc it was so fast so just ran as hard as possible and watched clock as I came across the line and timed the rest (left a running clock so I didn't have to mess with buttons).
*Gets tempting to rest extra -- but that's the challenge on this one (imo)
sumo 65, 75, 85
ReplyDeleteglute bridge holds for one minute x3
didn't do back extension, but did a ten minute ab workout with the situps
warmed up running half a mile and did thirty 15 second sprints bc I wasn't somewhere where I could measure yards.
did some split squats with 20lb weights
planning to go to yoga in the morning and go shoot around. I am pretty sore from Mondays workout.
Woke up with bad foot pain again yesterday I think maybe from stairs so I didn't do running but will later today hopefully. Did a 10-9-8-7-6-5-4-3-2-1 burpees, situps, squats workout, but foot was irritated at round 7 so I switched and doubled up the pushups and situps for the following rounds instead. After, tried to get some hamstring work in by having my roommate help me do 3 sets of 12 GHRs.
ReplyDeleteAlso funny story with the burpees, I was at this little park (mostly a patch of grass with a swing set) and these two little kids just kept watching me the whole time I was doing burpees. And I couldn't understand all that they were saying but they were rambling in spanish and giggling to their mom. I realized I really don't enjoy having an audience when I do burpees, no matter the person's age.
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DeleteAlso looking to buy new running shoes because I think I figured out that my shoes are the problem - too worn out, weird pressure point.
DeleteI used my brothers weigh bench & im not sure how much the bar itself weighs (it was definitely a lot lighter than 45) so these numbers are just the weight I added on
ReplyDeleteSumo: 50, 60, 70
Gluten bridges:50
Had a hard time with the ball hammy curls. Didn't have anywhere to do the sit-ups or back extensions so I did a different ab workout
3 sets:
60 Bicycles
60 Russian twists
20 v snaps
1 minute plank
Running
On the 15, I didn't make it under 3 seconds two times.
On the 30, didn't make it under 5 seconds 4 times.
On the 60, I made it under 10 every time.
Morning workout
ReplyDeleteA)Squat Cleans 4, 4, 4, 4 at 145 lbs
B)Front Squat x3 with a tempo of 30X1, @ 105, 125, 145,
C) Rear elevated split squats X3 sets with 25 lbs 8,8,8
D) KBS breathing ladder 1-10 & 10-1
WOD
12 WB
6 Power Snatchs @ 75
4 TGU
X4 Rest 2 min
Afternoon went to Crossfit
WOD
4 rounds for time
25 burpes
50 Double Unders
So my rotator cuff has little tears on it, not enough to need surgery but I'm not supposed to use my shoulder! I rode my bike 8 miles and it was super hard haha. Apparently biking shape is a lot different than running shape.
ReplyDeleteI think I tweaked my should doing the kettle bell swings Tuesday. I'm resting from upper body weights but going to my moms aerobics class tomorrow and just doing lower body. Today I'm going on an hour bike ride to get some cardio with lack of arm movement
ReplyDeleteDid max's again
ReplyDeleteFront squat went from 180 to 205! Super pumped i finally got over 200!
Bench press went from 90 to 100 so that was pretty cool to!
Trained with my trainer:
ReplyDelete1000m row
3sets:
Slide board side to side-1:30
Slide board mountain climbers-30sec
Slide board knee pull ins-20x
Slide board pikes-20x
Bench press-55lbs-2x12
Bench press-65lbs-2x8
5sets:
Curls-15lbs x10
Push press-45lbs x10
5 sets:
Ring pull-ups x10
5 sets:
Round weight push press-25lbs x12
Row w/ bar- 45lbs x12
Broad jumps
Pro agility drill-30 min
Back squat: 65,65,75,75
ReplyDeleteBicep curls 60x4
3 way raises 10lbs Dumbbells X1 7
5lbs x2 10
Ab workout: 4 ab types 3 times 10 second rest in between sets
Hamstring curls 4x10 20 sec rest in between
Running: played a game on Tuesday 90 minutes CB AND FB Scored a goal!!! 2nd of the season 👊🏻
game on Wednesday 90 minutes holding mid the whole game
Tuesday, June 2nd-
ReplyDelete4 sets of:
20 (10 each side) 20 lb Renegade Rows
30 Mountain Climbers
10 20 lb DB Up Downs
3 sets of:
20 Hanging Leg Raises
30 (15 each leg) SL TRX Leg Curls
30 (15 each side) Plank Toe Taps
4 sets of:
1000 m Row
15 12 lb MB Lift to Throw
Wednesday, June 3rd-
3 sets of:
30 (15 each leg) Reverse Lunges
30 Inverted Rows
50 Reverse Flutter Kicks
30 yard Backward Bear Crawl
30 Reverse Plank High Knees
20 (10 each leg) Squat w/ Lateral Leg Lift
3 sets of:
30 yard Lateral Crab Walk
30 Reverse Up Downs
20 Squat to Star Jumps
30 yard 215 lb Heavy Sled Pull
30 yard 215 lb Heavy Sled Push
20 TRX Knee Tucks
20 Spiderman Push Ups
5 minute resistance band runs
Thursday, June 4th-
1 set of:
30 Air Squats
20 Push Ups
30 (15 each leg) 15 lb Weighted Lunges
40 (20 each side) Russian Twists
40 Mountain Climbers
20 Hanging Leg Raises
40 Sit Ups
20 FB Squats
10 Burpees
20 Push Ups
1 set of:
20 FB Squats
20 Push Ups
20 GHRs
30 Row Boats
20 Pike Climbers
20 Hanging Leg Raises
1 minute (30 each side) Side Planks
20 15 lb Thrusters
15 Up Downs
1 minute Plank
2 minute Rope Exercises (alternating waves, double wave, in and out waves, power slams, russian twists)
Hey guys, so I went to a physical therapist here in Vegas to have my groin checked out and it turns out it never healed. He told me no running or soccer for three weeks :( So for the next three weeks I will be doing PT 3 times a week and doing upper body at the gym 3 times a week also. I am using the stationary bike to keep up my cardio as much as my PT will allow me.
ReplyDeleteSorry to hear ya2...best of luck with the PT
DeleteThis whole week has been really busy for me because my family is over from Japan and I had graduation. I couldn't hit the gym but I was able to squeeze in some running and:
ReplyDeletemed ball hamstring curls 8 x3 each
glute bridges hold 60 rest 60 x10
squats (without the weight obviously) 2 sets of 50 both legs, right leg only, left leg only
abs (russion twists, Jack knives, planks, sit ups, toe touches) 2 sets of 30 each
I didn't get to the gym so I did everything I could at home and an ab workout. I LOVED the running. I was by myself and timing it didn't work out very well but I pushed myself as hard as I could go on each run and accidentally went longer on the 30 yd, I made sure to pay attention on the rest.
ReplyDeleteplaying catch up with putting my notes in le computer.. oops
ReplyDeleteSumo:75,80, 95
glute bridges: @ 65 got lots of weird looks at my meethead packed gym
med ball curls:#burned
situps w/ 10lb med ball
back extentions
enom at 70 lb
didnt do the running because 2 hour soccer practice and we run alot there
playing catch up with putting my notes in le computer.. oops
ReplyDeleteSumo:75,80, 95
glute bridges: @ 65 got lots of weird looks at my meethead packed gym
med ball curls:#burned
situps w/ 10lb med ball
back extentions
enom at 70 lb
didnt do the running because 2 hour soccer practice and we run alot there
Deadlift: 205, 215, 225
ReplyDeleteRuns weren't that bad, i finished them all in time or under time.
Finally got cleared from my concussion 3 weeks ago so I've been going to my personal trainer 4 times a week working my way up. Finally ran the mile today and did it in 6:20 pretty happy with my time
ReplyDelete