I have been in some training for awhile, but I am back.
3x5 Squats @ 315
3x5 Bench @ 225
Pull-ups 12-10-10-9-9
Thursday, March 8, 2012
Wednesday, April 13, 2011
Wednesday: More Command PT
Workout:
Navy PFA = 2 mins of max sit-up, 2 mins of max push-up, 1-1/2 mile run
For the push-ups and sit-ups, I just did 50 of each, and ran the mile and a half in 10:30. I took it easy, as I needed a rest/active recovery day.
Afternoon Workout:
Combatives with the local Air Force crew.
Navy PFA = 2 mins of max sit-up, 2 mins of max push-up, 1-1/2 mile run
For the push-ups and sit-ups, I just did 50 of each, and ran the mile and a half in 10:30. I took it easy, as I needed a rest/active recovery day.
Afternoon Workout:
Combatives with the local Air Force crew.
Tuesday: KB Snatch
Workout
Using a 70lb kb:
10 rounds of
5 kb snatch Right hand
5 kb snatch left hand
I made it through 7-1/2 rounds before I tweaked a muscle in my back. I erred on the side of caution and called it a day.
Using a 70lb kb:
10 rounds of
5 kb snatch Right hand
5 kb snatch left hand
I made it through 7-1/2 rounds before I tweaked a muscle in my back. I erred on the side of caution and called it a day.
Monday, April 11, 2011
Command PT
Today was actually a good command PT day.
Morning Workout
Run 800m
then
2 rounds of 2 mins at each station:
Crunch
Bicycle crunches
Push-ups
Squats
Walking Lunges
Jump Rope
Plank
Leg Lifts
then
Run 800m
Afternoon Workout: Combatives
1+ hours army combatives
trained with the local Air Force crew
Evening Workout: Martial Arts
1 hour of Martial Arts drills with a buddy
Morning Workout
Run 800m
then
2 rounds of 2 mins at each station:
Crunch
Bicycle crunches
Push-ups
Squats
Walking Lunges
Jump Rope
Plank
Leg Lifts
then
Run 800m
Afternoon Workout: Combatives
1+ hours army combatives
trained with the local Air Force crew
Evening Workout: Martial Arts
1 hour of Martial Arts drills with a buddy
Sunday, April 10, 2011
Saturday: Kettlebells, fight gone bad style
Workout
3 rounds of 1 min at each station with 1 min rest at end of each round.
1. Dbl Power Cleans (40 lbs dbs)
2. Plank
3. Sumo Deadlift High Pull (70lbs kb)
4. Dbl Push Press (40 lbs dbs)
5. American Swings (55lbs kb)
6. Push-ups
7. Deadlifts (88lbs kb)
8. V-ups
9. Thrusters (45lbs barbell)
10. Mountain Climbers
This was 30 mins of tiredness. Harder than I thought.
3 rounds of 1 min at each station with 1 min rest at end of each round.
1. Dbl Power Cleans (40 lbs dbs)
2. Plank
3. Sumo Deadlift High Pull (70lbs kb)
4. Dbl Push Press (40 lbs dbs)
5. American Swings (55lbs kb)
6. Push-ups
7. Deadlifts (88lbs kb)
8. V-ups
9. Thrusters (45lbs barbell)
10. Mountain Climbers
This was 30 mins of tiredness. Harder than I thought.
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