Callie Marunde Wtf Training

[Callie Marunde]

Callie's Tuesday Training LEGS

AM CARDIO Hill Sprint Interval
Sprint up hill 30 sec walk/jog down 60 sec x 5
Sprint up hill 15 sec walk/jog dwon 30 sec x 3
*Goal was 5 of both, but arch on right foot was really pulling and decided to call it good.

PM WEIGHTS lbs or kgs x reps x sets
Good Mornings 85x15x3
Step Ups on High Box (knee higher then hip)
15 kettlebell/ handx15x3
1 leg deadlifts 25x15x3
superset
knee extensions 45x15x3
walking lunges 10lbs/handx 200/leg
superset with
walking lunge 10/hand x 30 lunges then 10 jump squatsx4

the lunges took about 11 minutes

[patrick w.]

Cool journal. Good luck!!

[Callie Marunde]

WED CARDIO/CONDITIONING

AM 15-20 minute jog with Jack

PM CONDITION
20 down to 10 of squats/jump squats and pushups
20 crunches 20 high knees

Went like this
20 high knees down
10 (then9,then8,7654321) bodyweight squats 10 jump squats.
20 (then 19, then 18 then 17....10) Pushups
20 crunches
Repete high knees 20x

Took about 14 minutes to complete. I worked, butIcould have made it harder. I was not sure what to expect. Next time I will do all jumpsquats, or add sprint!

[ivonne b.]

WED CARDIO/CONDITIONING

AM 15-20 minute jog with Jack

PM CONDITION
20 down to 10 of squats/jump squats and pushups
20 crunches 20 high knees

Went like this
20 high knees down
10 (then9,then8,7654321) bodyweight squats 10 jump squats.
20 (then 19, then 18 then 17....10) Pushups
20 crunches
Repete high knees 20x

Took about 14 minutes to complete. I worked, butIcould have made it harder. I was not sure what to expect. Next time I will do all jumpsquats, or add sprint!

Nice! High knees instead of sprints...

I have a circuit/drill for box jumps for ya, too. will post it later. doing it today after my brutal cardio this afternoon. :)

[Callie Marunde]

THURSDAY RUNNING AT THE TRACK

(before my workout I did 2 circuits with clients inthe early day)

Run/sprint 100 walk 100
" 200 " 200
" 300 " 300 three times
" 200 " 200
" 100 " 100

This was tough workout. Quads glutes and lungs were burning! during all the 300's and the following 200 and 100 I felt really tired, I really had to work, but my recovery time was quick. Still working on how hard I can push my self!

hey Ivonne, not quite sure I want to know about this box jump circuit :N:
yea right!! Harder the drill is, better it is for you!!!!

[Jaquelyn Shanley]

Go Callie....YOUR HARDCORE! :KD: Nice job on the sprints! You're going to be a rocket!

[Mike Westerling]

....what the f@#%!
-lol

[Patrick McGuffin]

wtf is wtf, :T:

[ivonne b.]

holy crap callie - that is some kick ass sprinting. I need to find me a track around here. :)

[Callie Marunde]

Today was beautiful! Ran throug some drills today went like this
DRILL 1
10 push 10 moutain climbers 50 yrd sprint walk back x4
DRILL 2
stair jumps. (there were 10 stairs)
jumped single (10 jumps)
jumped and skipped a stair (5 jumps)
about 15 times
DRILL 3
10 squat thrust 20 high knees 3x in a row 2x
DRILL 4
10 squats 1 lunge/leg
9 squats 2 lunges/leg
all way down to 1 squat 10 lunges/leg

Challenging today, especially DRILL 3!! Props to my Mother in law who joined me!!!! She's hard core!!

[Callie Marunde]

Friday July 29
Power snatch 40kgx3repsx5sets
Power clean 50kgx3repsx5sets
Really Wide Grip pull ups 5reps 3 sets
Climb up rope 2 times 18 ft
DB curl overhead press 20 lb x 15 x2 ball crunch
side raise, bent raise bicep curl crunch 15x15 x 2

note felt quick, super sets good challenging.

[Callie Marunde]

MONDAY chest tri
am little jog with puppy about 15 min
Tri set #1
Incline barbell 65x12x3
Incline fly 20x10x3
ball crunch
Super set #2
Close grip bp 75lbx 12x3
V up crunch on bench
Tri set # 3
Cable overhead extension 7x10x12
press down 7x12x3
hanging leg raises 15x3

pm plyo work bounds, skips 1 leg hop, sprints

[Callie Marunde]

Goodmornings 45x20 65x20 75x20 80x12

superset
Reverse Lunge holding 35lb db on chest 15/legx3
ball crunch

RDL/ Stiff leg 95x15x3 very little rest

walking lunges with 25lbs/hand
lunge 15/leg rest 30 sec x 6

Trained in the early morning. My legs and body were tired. I will see how running my hill sprints go tonight!