Wanted a day away from the kettlebells.

Warmup

SQ:

20 reps @ 160 lbs

Dips/Chins:

30/30 

Armor building 

Stretching 

Warmup

AFPT:
Calisthenics, burpees, and running

LC:
6 mins @ 2x28kg; 5 rpm

Stretching

Warmup

LC:

5 mins @ 2x32kg; 4 rpm

Row:

2000m in 08:32

Dips/Chins:

30/30 @ 12 kg

Stretching 

Warmup

OAJ:

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

Pushups:

40 reps

Situps:

40 reps

Stretching 

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

AFPT Test:

Push-ups in 1 min:

70 reps

Sit-ups:

58 reps

1.5 mile run:

09:58

Stretching after.

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

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 

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.

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.

Warmup 

OAJ:

6 mins @ 36kg; 6 rpm

Run:

4 miles in 33:18

Stretching

Warmup

PT Run:
4 miles in 34:02

Stretching

Storming...

OALC:

5 mins @ 36kg; 8 rpm

Squat:

20 reps @ 155 lbs

Dips/Chins:

30/30 reps

Row:

2000m in 08:37

Stretch

Warmup

AFPT

LC:

4 mins @ 2x28kg; 6 rpm

4 mins @ 2x28kg; 6 rpm

Stretching

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

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

Warmup

AFPT:

Calisthenics and some jogging

LC:

6 mins @ 2x28kg; 5 rpm

Stretching

AFPT:
Focus on core and upper body today

Stretching

Run:

4 miles in 35:49

Stretching

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 

AFPT

Row:
5000m in 23:02

Stretching