Bringing the youngblood for a session

Took my nephew Phil along for an outdoor circuit and a quick soccer practice. He adjusted the workout reps to ensure he could complete the circuit.

AMRAP for 15min - We completed 8 rounds of the following

8 - Wide Grip Pullups
3 - R/L Medicine Ball Pushups (alternating)
4 - Lower, Upper, Full 20lb DB Curls (12 reps per set)
15 - R/L 12lb Medicine Ball Ab Twists

We followed the circuit workout with some basic soccer drills:

-Jog perimeter of field with soccer ball
-Completed random soccer drills for approx. 25min
-Juggling drill for approx 10min
-Worked on short and long passing and trapping
-Finished with penalty shots

100° Heat Workout

Started with 5min Jump Rope (Alternating high knees, 1 foot, and regular)
Jogged the perimeter of a soccer field.
Completed some random soccer drills (toe touches, tap/tap/roll, etc.) for approx. 25min
Completed 10min of juggling
Completed 2 sets of suicide sprints (goal box, penalty box, mid-line)....deadly!
Finished with an additional jog around the field.

It was dangerously hot out there today!

Monday 6/30/10 club H workout-JC

1 minutes jump rope
100 punches on the punching bag
15 push ups using 15lb weights
10 30lb jumping goblet squats

AMRAP for 20 minutes

Then---250 meter Row sprint and 2 sets of 7-21 bicep curls using 45lb curl bar.

enjoy!
KJ

Strength Test !

Again, just checking to see how I am feeling in doing these types of numbers. Overall I am not winded, but def swollen at this point. I dont think I am going up, but certainly not plateauing. I do need to incorporate sprints into my weekly and get running again.

100 of everything for time
-air squats
-perfecto push ups
-chin ups (no kip from my doorway piece)
-crunches

it took me 21:46 for the following
2 sets of 15 pullups, 2 sets of 10, then 10 rounds of 5 (9:31)
2 sets of 20 each pefectos, then 2 sets of 10, followed up by 10 sets of 5 (7:48)
crunches and air squats last pretty much all at once for (4:25)

good luck bitches!