Thursday, April 30, 2015

Wanted a day away from the kettlebells.

Warmup

SQ:
20 reps @ 160 lbs

Dips/Chins:
30/30 

Armor building 

Stretching 

Wednesday, April 29, 2015

Warmup

AFPT:
Calisthenics, burpees, and running

LC:
6 mins @ 2x28kg; 5 rpm

Stretching

Tuesday, April 28, 2015

Warmup

LC:
5 mins @ 2x32kg; 4 rpm

Row:
2000m in 08:32

Dips/Chins:
30/30 @ 12 kg

Stretching 

Monday, April 27, 2015

Warmup

OAJ:
55/55 reps @ 36 kg; reverse ladder 10-1

Pushups:
40 reps

Situps:
40 reps

Stretching 

Saturday, April 25, 2015

Easy beach run today.  I disregarded speed and focused solely on breathing and proper form and balance throughout the run.  It felt great.

Run:
4 miles in 36 mins and some change

Stretching after

Friday, April 24, 2015

AFPT Test:

Push-ups in 1 min:
70 reps

Sit-ups:
58 reps

1.5 mile run:
09:58

Stretching after.

Thursday, April 23, 2015

Warmup

LC:
6 mins @ 2x28kg; 5 rpm

Jerk:
10 reps @ 2x32kg; hold 4 breaths OH and in rack

SQ:
20 reps @ 155 lbs

Armor building

Wednesday, April 22, 2015

Humidity and I guess lack of practice has my hands feeling like shit.  Got the beginnings of a hot spot or two.

Warmup 

AFPT:
Intervals of pushup, sit-up, and run

LC:
6 mins @ 2x28kg;  5 rpm

Stretching 

Tuesday, April 21, 2015

Some basic armor building stuff.  Legs and glutes are sore from the lunges and sprints yesterday.

Warmup

Row:
2000m in 08:12

Dips/Chins:
30/30 reps

Bridge to plow work

Lots of stretching

Bells and AFPT tomorrow.

Monday, April 20, 2015

Warmup

AFPT:
Calisthenics with lots of core, lunges, and sprints

LC:
4 mins @ 2x28kg; 6 rpm
4 mins @ 2x28kg; 6 rpm
2 mins @ 2x28kg; 6 rpm

Stretching

Working out in the sun and gulf humidity is killer.

Sunday, April 19, 2015

Warmup 

OAJ:
6 mins @ 36kg; 6 rpm

Run:
4 miles in 33:18

Stretching

Friday, April 17, 2015

Warmup

PT Run:
4 miles in 34:02

Stretching

Thursday, April 16, 2015

Storming...

OALC:
5 mins @ 36kg; 8 rpm

Squat:
20 reps @ 155 lbs

Dips/Chins:
30/30 reps

Row:
2000m in 08:37

Stretch

Wednesday, April 15, 2015

Warmup

AFPT

LC:
4 mins @ 2x28kg; 6 rpm
4 mins @ 2x28kg; 6 rpm

Stretching

Tuesday, April 14, 2015

Confined to Quarters due to lightning and severe weather.  This is why the other branches make fun of us.  Anyhow....

Armor building circuit (3x thru):
10/10x Swings @ 36kg
5x bridge wall walk ups
5/5x archer pushups
5/5x rows @ 36kg

Stretching

Monday, April 13, 2015

Got my bells this weekend.  Now commencing parking lot workouts...

Warmup

AFPT:
Calisthenics and some jogging

LC:
6 mins @ 2x28kg; 5 rpm

Stretching

Monday, April 6, 2015

AFPT:
Focus on core and upper body today

Stretching

Friday, April 3, 2015

Run:
4 miles in 35:49

Stretching

Thursday, April 2, 2015

Warmup

LC:
6 mins @ 2x24kg; 40 reps

OALC:
10/10 @ 40kg

OAJ:
5/5 @ 44kg

SQ:
20 reps @ 155lbs

Full body armor work:
Lots of transitional BW work, holding stretches.

Cool down stretching 

Wednesday, April 1, 2015

AFPT

Row:
5000m in 23:02

Stretching