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.
Wednesday, April 13, 2011
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.
Wednesday, April 6, 2011
Wednesday
Command PT
Workout
AMRAP in 20 mins:
run 250 meters
20 Crossfit push-ups
20 sit-ups
I pushed at about 80%, got 8-1/2 rounds.
Martial Arts:
Trained Army Combatives with the local Air Force crew.
Workout
AMRAP in 20 mins:
run 250 meters
20 Crossfit push-ups
20 sit-ups
I pushed at about 80%, got 8-1/2 rounds.
Martial Arts:
Trained Army Combatives with the local Air Force crew.
Tuesday, April 5, 2011
Ballistic Kettlebells
Workout
Using 55lb Kettlebell
AMRAP in 15 minutes:
5 snatches right
5 snatches left
then
Using 35lb Kettlebell
AMRAP in 15 minutes:
5 single-arm highpulls right
5 single-arm highpulls left
10 pull-over sit-ups w/20 lb dumbbell
then
50 russian twists w/ 35lb kb
20 figure 8's to stop (10 per side)
10 windmills w/ 55lb kb (5 per side)
Using 55lb Kettlebell
AMRAP in 15 minutes:
5 snatches right
5 snatches left
then
Using 35lb Kettlebell
AMRAP in 15 minutes:
5 single-arm highpulls right
5 single-arm highpulls left
10 pull-over sit-ups w/20 lb dumbbell
then
50 russian twists w/ 35lb kb
20 figure 8's to stop (10 per side)
10 windmills w/ 55lb kb (5 per side)
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