Bethel Men's Soccer

Friday

wallyholem — Fri, 27 Jan 2012 14:41:46 +0000

200 sit ups

Post time.

Wednesday

wallyholem — Wed, 25 Jan 2012 12:50:23 +0000

21-15-9

Deadlifts 95lbs
Pull ups (modify if needed to jumping pull ups)
Cleans 95lbs

Post time.

Monday

wallyholem — Mon, 23 Jan 2012 20:42:31 +0000

100 lunges
100 one leg squats

Post time.

Friday

wallyholem — Fri, 20 Jan 2012 17:26:46 +0000

5×15

Romanian Deadlifts & Partner Essentric Hamstring Drill

Rest 3 minutes

5×15

Bench Press & Ball Push Ups

Post Loads.

Wednesday

wallyholem — Wed, 18 Jan 2012 09:36:16 +0000

deadlifts 5×10

squats 5×10

minimal rest between sets

post loads.

Monday

wallyholem — Mon, 16 Jan 2012 07:45:33 +0000

Warm ups:
10 minute warmup should include jogging, skipping, shuffling, agility (backward turns, forward turns), speed training (starting, stopping, cutting, fast feet), jump lands (3planes).

Workout:

cardio- 10 minutes of your choice(bike, jog, jump rope, elliptical, row)

100 push ups

100 sit ups

100 lunges

cardio- 10 minutes of your choice

Post total time.

Aug. Week 1

wallyholem — Tue, 02 Aug 2011 15:13:16 +0000

Tuesday
10 rounds for time:
Run 20 m
20 Push ups
20 lunges

Wednesday
300 squats for time
REST
5×10 back squats at 50%1RM

Thursday
50 burpees for time
REST
50 jump squats for time

Friday
Run 1 mile for time

July week 4

wallyholem — Thu, 28 Jul 2011 12:57:26 +0000

Monday:
10 x 400 meter run, rest 1 minute between each sprint. Post times

Tuesday:
Clean 10×3 (80% 1RM)
Box Jump 10×10
Do one set of cleans followed by one set of box jumps. Rest 30 seconds and repeat. Post clean loads.

Wednesday:
Run 5 interval miles. Sprint, walk, jog. All three planes of motion (forward, lateral, twisting). Post completion.

Thursday:
Back squat 5×5
Overhead squat 5×5
Post loads.

Friday:
50 x 20 meter sprints
Rest 30 seconds between sprints by walking.
Post completion.

July Week 3

wallyholem — Mon, 18 Jul 2011 16:52:24 +0000

Mon:
400 meter lunges (for time)

Tues:
Dead lifts 5×5
Jump rope 15 minutes (post load)

Wed:
50-40-30-20-10
Double unders & Sit ups (for time)

Thurs:
40 meter sprint forward, backward, shuffle left, shuffle right.
Repeat 10 times, rest as needed. (post completion)

Fri:
Back squats 5×5
Run 1 mile (post load & time of run)

POST LOAD, TIMES &/or COMPLETION.

July Week 2

wallyholem — Mon, 11 Jul 2011 01:56:25 +0000

Monday:

8 rounds of 20 seconds on 10 seconds rest of the following exercises (rest one minute between exercises)

Push ups

Sit ups

Squat jumps

post your lowest number of squats.

Tuesday:

Run an interval 5k (jog, walk, sprint)

mix up the distances of jogging, walking and sprinting within the 5k run at your discretion.

post completion.

Wednesday:

sprint 10×40, 20×20, 30×10

post how you feel physically.

Thursday:

10 rounds for time

10 double unders, 10 push ups

post time.

Friday:

50 rounds of: (yes, 50)

sprint 5 seconds rest 20 seconds(walk your rest if possible)

post completion.