ACTUAL WORKOUT ON: 20101130
Warm Up: 750 M Row, under 2 min 500 Pace
3 Rounds For Time:
-Run 800 M
-20 Back Extensions, #90
-30 Push-ups
-30 Lying Sit-Ups
Rx'd - 18:36 , Jason Rx'd - 19:22
Then did 2x8 on Squat - #135
Easy day!
20101130
20101129
Zero 6
PT With fellow USMC Applicants/Candidates..
Warm Up;
2 Rounds
-10 Burpees
-30 Sit-ups, all the way down to laying flat
5 Rounds:
5 Pullups, strict form and alternating grips
10 Push-ups
8 #35 KB Swings
5 Rounds:
5 Pullups, alternating grips, negatives, 5 sec down
10 Push-ups
8 #35 KB Swings
Rx'd- both for approx 17 minutes
Swam for 15 minutes
Warm Up;
2 Rounds
-10 Burpees
-30 Sit-ups, all the way down to laying flat
5 Rounds:
5 Pullups, strict form and alternating grips
10 Push-ups
8 #35 KB Swings
5 Rounds:
5 Pullups, alternating grips, negatives, 5 sec down
10 Push-ups
8 #35 KB Swings
Rx'd- both for approx 17 minutes
Swam for 15 minutes
20101124
YMCA Athens..
Warm Up: 1,000 M Row 1:58 pace
5x5 push(10) pull(5) STRICT FORM, Alternating Grips
Negatives 5x5 Pull(5)/Push(10)
Rx'd: 14:20..not necessarily goin for speed but timed it anyway..
Squat 3x10 - #135
3x20 Barbell #45, Ammo Can Lift
4x20 Hang Sit-ups]
Cool Down Row - 1300 M..not sure on time
*Overall, good WOD, decent Y..def miss our one at home!
November Workout sched all jacked up, the past 2 weekends I have been out of town and now I'm in TN for 5 days..but its ight!
5x5 push(10) pull(5) STRICT FORM, Alternating Grips
Negatives 5x5 Pull(5)/Push(10)
Rx'd: 14:20..not necessarily goin for speed but timed it anyway..
Squat 3x10 - #135
3x20 Barbell #45, Ammo Can Lift
4x20 Hang Sit-ups]
Cool Down Row - 1300 M..not sure on time
*Overall, good WOD, decent Y..def miss our one at home!
November Workout sched all jacked up, the past 2 weekends I have been out of town and now I'm in TN for 5 days..but its ight!
20101122
0600
Early PT session at the rec w/ SFS personnel
Max Effort 1 min 30# DB, (Ammo can lift)
Max Effort 45 sec 30# DB, (Ammo can lift)
Max Effort 30 sec 30# DB, (Ammo can lift)
10 Pull-ups straight to 30 push-ups
8 Pull-ups straight to 25 push-ups
6 Pull-ups straight to 20 push-ups
Each workout paired with a partner and alternating. Rx'd
Swam for 15 minutes or so
Max Effort 1 min 30# DB, (Ammo can lift)
Max Effort 45 sec 30# DB, (Ammo can lift)
Max Effort 30 sec 30# DB, (Ammo can lift)
10 Pull-ups straight to 30 push-ups
8 Pull-ups straight to 25 push-ups
6 Pull-ups straight to 20 push-ups
Each workout paired with a partner and alternating. Rx'd
Swam for 15 minutes or so
20101116
PFT..Not for You..For Them..
PFT UPDATE
Pull-ups - 18..personal record!
Sit-ups - 100
3 Mile - 19:43..I hate treadmills!
Overall score = 279/300
*As always, definite room for improvement!
Pull-ups - 18..personal record!
Sit-ups - 100
3 Mile - 19:43..I hate treadmills!
Overall score = 279/300
*As always, definite room for improvement!
20101115
Ohh yeah..feelin good..
Warm Up: 1 mile bike on random hills
8 Rounds for Time of:
250 M Row
10 Pushups
Rx'd - 12:04
Was going to do more but I've gotta run a PFT tomorrow with the OSA soo..decided not too destroy my legs before the nice 3 miler..
I was gone this past weekend but thats still no excuse for the past 2 weeks I only worked out 4x :/..which is absolutely terrible..NO EXCUSE!
8 Rounds for Time of:
250 M Row
10 Pushups
Rx'd - 12:04
Was going to do more but I've gotta run a PFT tomorrow with the OSA soo..decided not too destroy my legs before the nice 3 miler..
I was gone this past weekend but thats still no excuse for the past 2 weeks I only worked out 4x :/..which is absolutely terrible..NO EXCUSE!
20101111
Gimme Some...PT
PT w/ fellow officer candidates...
Three Rounds For Time:
Run 800 M
30 Push-ups
30 Sit-ups
Rx'd - 14:50
Afterwards did..
5x5 - pull-ups, alternating grips followed immediately by 10 push-ups alternating widths..
Then 5x5 negative pull-ups, alternating grips followed immediately by 10 push-ups alternating widths in under 12 minutes..
Then did burnout 3x10 in a row of #35 - bis,chest, tris
DONE
Three Rounds For Time:
Run 800 M
30 Push-ups
30 Sit-ups
Rx'd - 14:50
Afterwards did..
5x5 - pull-ups, alternating grips followed immediately by 10 push-ups alternating widths..
Then 5x5 negative pull-ups, alternating grips followed immediately by 10 push-ups alternating widths in under 12 minutes..
Then did burnout 3x10 in a row of #35 - bis,chest, tris
DONE
20101109
Head Game
ACTUAL WORKOUT ON: 20101108 MONDAY
Warm Up: 750 M Row, nice n slow - 3 min
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups
Scaled Rx'd - 15:30..las round only did 18 KB swings, lower back was feelin weird and I've been trying to take it easy on it..otherwise..good WOD..and..im sore!
Warm Up: 750 M Row, nice n slow - 3 min
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups
Scaled Rx'd - 15:30..las round only did 18 KB swings, lower back was feelin weird and I've been trying to take it easy on it..otherwise..good WOD..and..im sore!
20101102
Good Morning Barbara
"Barbara"
Good morning Barbara..we will meet later tonight...and I will destroy you! oorah!
Results to be posted soon.
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Cut out the Squats(feelin some tendinitis creepin bak :/), rested 2 minutes between each round..
Round 1 - 2:51, 2 Min Rest
Round 2 - 2:29, 2 Min Rest
Round 3 - 4:07, 2 Min Rest
Round 4 - 4:39 NO REST
Round 5 - Cut in Half, 10 pull-ups, 15 pushups, 20 sit-ups
*Had to hurry up and finish because the Y was closing, cut in half, felt like I was gonna puke and the Y was actually already closed and the guy was puttin up the weights as I finished so I woulda felt bad if I woulda puked all over his floor lol..but given the chance to finish this workout when not close to closing time..I'da met pukie for sure
Overall good workout..felt like crap all day..sinus headache, tired and sore..easy day!
Good morning Barbara..we will meet later tonight...and I will destroy you! oorah!
Results to be posted soon.
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Cut out the Squats(feelin some tendinitis creepin bak :/), rested 2 minutes between each round..
Round 1 - 2:51, 2 Min Rest
Round 2 - 2:29, 2 Min Rest
Round 3 - 4:07, 2 Min Rest
Round 4 - 4:39 NO REST
Round 5 - Cut in Half, 10 pull-ups, 15 pushups, 20 sit-ups
*Had to hurry up and finish because the Y was closing, cut in half, felt like I was gonna puke and the Y was actually already closed and the guy was puttin up the weights as I finished so I woulda felt bad if I woulda puked all over his floor lol..but given the chance to finish this workout when not close to closing time..I'da met pukie for sure
Overall good workout..felt like crap all day..sinus headache, tired and sore..easy day!
20101101
Dead Connection
20101101 Monday
No real warm - up..:/
Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.
*SUBBBED*
7 Muscle Ups ( 21 Pull-ups, 21 Dips)
12 Hand Stand Push-ups
10 Push-ups, 10 Jump Pull-ups(slight tendinitis feeling in right knee, taking a week off or so and attacking it with ice and ibuprofen!)
Did 1st round as is..next two rounds with 6 HSPU..last two rounds with 18 24inch box pull-ups..
Time of- 31:34
No real warm - up..:/
Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.
*SUBBBED*
7 Muscle Ups ( 21 Pull-ups, 21 Dips)
12 Hand Stand Push-ups
10 Push-ups, 10 Jump Pull-ups(slight tendinitis feeling in right knee, taking a week off or so and attacking it with ice and ibuprofen!)
Did 1st round as is..next two rounds with 6 HSPU..last two rounds with 18 24inch box pull-ups..
Time of- 31:34
Subscribe to:
Comments (Atom)
