Warmup

LC:

4 mins @ 2x32kg; 20 reps 

Run:

2 miles untimed

Stretching 

Warmup

LC:

5 mins @ 2x28kg; 6 rpm

SQ:

20 reps @ 175 lbs

Armor building (lots of mobility work)

Row:

2000m in 08:02

Stretching 

Warmup

LC:

4.5 mins @ 2x32kg; 20 reps

Dips/Chins:

30/30 reps @ bw

Row:

2000m in 08:47

Stretching

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

Warmup

LC:

5.5 mins @2x28kg; 30 reps

Full body armor building

Stretching

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

AFPT 

Warmup

LC:

30 reps @ 2x28kg; untimed

10 reps @ 2x28kg; 1 min sprint 

Stretching 

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

Warmup

Pushups:
100 reps, mix of weighted and unweighted

Run:
4 miles in 31:57

Stretching

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

Warmup

AFPT 

LC:

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

Stretching

Warmup

LC:

7 mins @ 2x24kg; 50 reps

Dips/Chins:

30/30

Armor building

Row:

2000m in 08:38

Stretching

Warmup

AFPT

LC:

4 mins @ 2x32kg; 5rpm = 20 reps

Stretching 

AFPT:

Calisthenics and running

Yoga 

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 Funday....

Warmup

LC:

6 mins @ 2x28kg; 5 rpm

Jerk:

20 reps @ 2x28kg; untimed

Run:

4 miles in 32:27

Stretching on the beach

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.