Month: November 2016

Lift Workout Day 13

Warm up:

  1. 2 x 10   115 lb squat (40%)
  2. 2 x 4     185 lb squat (85)

Workout:

Today, we did 8 sets of 10 squats at 40% with a partner and we did it for 16 minutes total, so while one partner was squatting for 10 reps, the other was spotting them.  The spotter then went at the start of the next minute and both partners keep switching every minute. So, at the start of each minute one person would be going while the other was spotting and then the leftover time of the 1 minute was your rest period before your partner went at the start of the next minute.

Then, we added 10 lbs to the bar and went at our own pace doing 3 x 6 more squats.

Exercise Circuits with a Friend!

Today I went to a local gym with a friend and we did some awesome circuits that she put together with some partner abs and conditioning at the end!

Circuit 1:

  1. 10 burpees
  2. 15 weighted bar RDL
  3. 10 ab rollers
  4. 100 jump rope
  5. 10 med ball squat with jump and chest pass high up on the wall
  6. single leg kettle bell RDL
  7. sprint down and back 4 times sideline to sideline in the gym
  8. choice abs with med ball

We went through this circuit 4 times.  Then we walked a bit and set up a second circuit.

Circuit 2:

  1. agility ladder choice agilities down and back 10 times
  2. single leg jump rope 50 each leg
  3. kettle bell series: 10 squat and two arm swings, 10 oblique standing tilts, 10 figure 8’s
  4. 15 med ball side toss each side
  5. sprint down and back 5 times sideline to sideline in the gym
  6. 10 sand bag high pulls  + 10 sand bag bent over rows

We went through 4 sets of this circuit as well.

Then we did some partner abs with the med ball:

  1. Med ball slam + chest pass (2 minutes)
  2. Med ball standing twist (x3) + side toss (2 minutes)
  3. Standing back to back med ball pass (2 minutes)

Finally, we were old high school basketball buddies, so we decided to end with some conditioning using a basketball!  First, we did a 5 minutes continuous layups drill where one shot a layup and grabbed their own rebound, and while one was shooting a layup the other ran to touch the wall and back, then receive the ball to switch and shoot a layup while the partner runs off and touches the wall.  It seemed like FOREVER but the shooting made it fun!  Then we walked a bit and came back and shuffled while chest passing from sideline to sideline shooting layups at each side basket.  We also did this for 5 minutes and boy was that tiring!

Fun workout with a great friend!  🙂

Lift Workout Day 12

Warm up:

10:00 running clock, bench as many reps as you can switching off with a partner when you can no longer bench anymore.  Today, my partner and I used the bar and I got 133, so more than last time!

Workout:

1) 20 raised leg opposite arm-opposite leg sit ups
2) 15 box jumps (jump as soon as you hit the ground, no rest)
3) 10 heavy goblin squats
4) 20 kettlebell swings
5) 1 minute spin bike sprint

Rotate through the exercises for 20 minutes getting in as much as possible.

Lift Workout 11

Warm up:

45 second plank
45 second right side plank
45 second left side plank
45 second reverse plank

1 minute flutter kicks
10 second rest
1 minute flutter kicks
10 second rest
1 minute flutter kicks

45 second plank
45 second right side plank
45 second left side plank
45 second reverse plank

Lift:

  1. 10 squats
  2. 6 dead lifts
  3. 21’s curl bar
  4. 10 reverse bench flies

Get as many sets in during a 20 minute time period as possible

Lift Workout 10

Set 1:

-Box jumps: up, down, over, turn around and repeat
-Jump rope:
1.  Two feet
2.  Right foot
3.  Left foot
4. Jumping jacks
5. Running
-Heavy shrug x12 (on last set shrug until you drop)

x5 (in coordination with jump rope sets), 45 seconds each (minus shrug) and rotate stations

Set 2:

-1 arm row x12 each
-Box jumps:
1.  Jump side to side over box
2. 2 Foot ickey shuffle
3. Running: 2 feet up, 2 feet down

x3 (in coordination with box jump sets), 45 seconds each and rotate

Lift Workout 9

Warm Up:

Hang clean + hold 90 degree squat x8
Curls x10
–Repeat 4 times

Workout:

Bench:
2 x 15 at 40% max
1 x 5 at 60% max
2 x 3 at 80% max
1 x 1 at 90-100%

10 Standing flies
10 Speed cleans
10 Tricep overhead press

It was 6 sets total with all the benching at the beginning. This was a harder one to complete today because my arms were dead so once we got to the heavier benches my arms were shot! Good workout though!

Box Jump Workout!

Today’s workout was awesome!  We had 2 rows of 10 boxes lined up next to each other with a space in between each box, so we jumped over a total of 20 boxes by going through the first line and then turning and going through the next 10.  Here’s what we went through:

  1. Jump on and in between each box…x3
  2. Jump on one box and then over the next…x3
  3. Jump on one box and then over the next 2…x3
  4. Jump over every box…x3
  5. Jump up with 2 feet and land on 1 foot in runner’s position knee up and opposite arm (right leg down, left leg back)…x3

It was a great, different plyo workout!  There was a line of about 25-30 of us, so we had a 30 second-1 minute or so break in between rotations.