Tuesday, June 30, 2015

Warm up

LC: 
20 reps @ 2x32kg; untimed
20 reps @ 2x32kg; untimed

Dips/Chins:
30/30

Stretching 

Monday, June 29, 2015

-AM-
AFPT 

-PM-

OALC:
5 mins @ 36kg; 48 reps

Reps were not nearly as controlled as I like them to be.



Saturday, June 27, 2015

Today...

Run:
4 miles in 35:17

Stretching

Friday, June 26, 2015

Warmup

SQ:
20 reps @ 205 lbs

Jump SQ:
50 reps @ 225 lbs

Dead:
Work up to a single 405 lbs

Chins:
4x2 @ bw+ 32kg

Press:
30/30 reps @ 24kg

Stretching

Wednesday, June 24, 2015

AFPT in the AM

Stretching/mobility work in the PM

Tuesday, June 23, 2015

Warmup

OALC:
10 mins @ 32kg; 10 rpm = 100 reps

Dips:
30 reps

Chins:
6x3 @ 20kg
2 reps @ 32kg

Stretching

Monday, June 22, 2015

-AM-
AFPT calisthenics and running

-PM-

Warmup

LC:
32 reps @ 2x32kg; untimed

Push-ups

Stretching

All in damn near 95% humidity and this...

Sunday, June 21, 2015

Friday:
PT test
Scored a 100.  I don't see how I am beating kids that are +10 years younger than me.  Fucking weaklings.

Today:

Run:  4 miles unpaced

Yoga

Thursday, June 18, 2015

Warmup

SQ:
20 reps @ 185 lbs

Dips:
30 reps

Chins:
6x3 @ bw+ 20kg

Stretching

Wednesday, June 17, 2015

-AM-
AFPT

-PM-
Warmup

LC:
30 reps @ 2x32kg; untimed

Push-ups

Stretching

Tuesday, June 16, 2015

Warmup

OALC:
20 mins @ 24kg; 204 reps; switch OTM

Dips/Chins:
30/30 reps

Stretching

Ending HR 162 bpm.  Felt like I could keep up this pace for another 5 mins or so.  Turned up the pace to 12 rpm on the last 2 mins.  

Only things that bitched was the soles of my feet.  They numbed up at about 13 mins.  

This was a great workout.

Sunday, June 14, 2015

Warmup

LC:
7x 30 secs @ 2x32kg; 5 reps/ 1 min rest = 35 reps

Run:
2 miles in 15:08

Stretching

Thursday, June 11, 2015

Warmup

SQ:
20 reps @ 175 lbs

Dips/Chins:
30/30 reps

 Full body armor work

Stretching

Wednesday, June 10, 2015

-AM-
Legs and core calisthenics 
Sprints 

-PT-
Warmup

LC:
4 mins @ 2x32kg; 20 reps

Stretching

Monday, June 8, 2015

-AM PT-
3 mile run

-PM Bells-

Warmup

LC:
30 reps @ 2x32kg; untimed

Stretching 

Thursday, June 4, 2015

Warmup

LC:
5.5 mins @ 2x28kg; 30 reps

SQ:
20 reps @ 175 lbs

Dips/Chins

Stretching 

Tuesday, June 2, 2015

Warmup

OALC:
10 mins @ 24kg; 10 rpm

Dips/Chins

Stretching 

Monday, June 1, 2015

-AM AFPT-
Calisthenics & running

-PM bell work-

Warmup

LC:
4 mins @ 2x32kg; 24 reps

Stretching and sauna afterward