Sunday, May 31, 2015

Warmup

LC:
4 mins @ 2x32kg; 20 reps 

Run:
2 miles untimed

Stretching 

Friday, May 29, 2015

Warmup

LC:
5 mins @ 2x28kg; 6 rpm

SQ:
20 reps @ 175 lbs

Armor building (lots of mobility work)

Row:
2000m in 08:02

Stretching 

Tuesday, May 26, 2015

Warmup

LC:
4.5 mins @ 2x32kg; 20 reps

Dips/Chins:
30/30 reps @ bw

Row:
2000m in 08:47

Stretching

Monday, May 25, 2015

Warmup 

LC :
3 mins @ 2x32kg; 5 rpm
3 mins @ 2x32kg; 5 rpm

Run:
2 miles in 16:32

Stretching

Rainy day today, more to come this week.  May end up working some 24kg sets in the gym.

Warmup

OAJ:
6 mins @ 36kg; 10 rpm

Calisthenics and stretching

Friday, May 22, 2015

Warmup

LC:
5.5 mins @2x28kg; 30 reps

Full body armor building

Stretching

Thursday, May 21, 2015

Bad weather today kept me in.

Warmup

OAJ:
4 mins @ 36kg; 10 rpm
4 mins @ 36kg; 10 rpm

Swings:
100 reps @ 36kg; switch every 10 reps

Stretching

Wednesday, May 20, 2015

AFPT 

Warmup

LC:
30 reps @ 2x28kg; untimed
10 reps @ 2x28kg; 1 min sprint 

Stretching 

Tuesday, May 19, 2015

Didn't finish moving til 9pm last night.  No lifting outside of furniture.  

Today....

Warmup

LC:
5 mins @ 2x28kg; 5 rpm

Dips/Chins:
30/30

Row:
2000m in 08:36

Stretching

Sunday, May 17, 2015

Warmup

Pushups:
100 reps, mix of weighted and unweighted

Run:
4 miles in 31:57

Stretching

Thursday, May 14, 2015

Wanted a pure strength  day in the gym and no LC.  

Warmup

SQ:
20 reps @ 165 lbs (easy)

Dead: (all easy w/good form)
3x 135 lbs
2x 185 lbs
2x 225 lbs
2x 315 lbs
2x 385 lbs
2x 405 lbs  

Press:
3x12 @ 24kg 

Chins:
3x3 @ bw + 24kg

Stretching


Wednesday, May 13, 2015

Warmup

AFPT 

LC:
2x2 mins @ 2x28kg; 10 rpm, 1 min rest

Stretching

Tuesday, May 12, 2015

Warmup

LC:
7 mins @ 2x24kg; 50 reps

Dips/Chins:
30/30

Armor building

Row:
2000m in 08:38

Stretching

Monday, May 11, 2015

Warmup

AFPT

LC:
4 mins @ 2x32kg; 5rpm = 20 reps

Stretching 


Wednesday, May 6, 2015

AFPT:
Calisthenics and running

Yoga 

Tuesday, May 5, 2015

Warmup

LC:
12x 1 min @ 2x32kg; 4 rpm (6 rpm last min) = 50 reps; 45 secs rest/set

Dips/Chins:
30/30 @ 12kg

Row:
2000m in 08:34

Stretching

Sunday, May 3, 2015

Sunday Funday....

Warmup

LC:
6 mins @ 2x28kg; 5 rpm

Jerk:
20 reps @ 2x28kg; untimed

Run:
4 miles in 32:27

Stretching on the beach

Friday, May 1, 2015

AFPT:
Running for 20-30 mins on track, untimed.  Lapped a large portion of the squadron, some twice.  Fuckers are weak.

Stretching

Now for beer and wings.