AM
[A] Rucking
Red + White Trail with (#45) + #40 SB switching between Ivan, Tommy, and I.
100 Flutter kicks (4-count) in spring
3:20
Sunday, August 24, 2014
Friday, August 22, 2014
[Thursday] 8.21.14 15->1 Ladder
PM
[A] For time
15-->1 Ladder
Sit-ups
Front squat with SB (#40)
Burpee
Lunge with SB (#40)
Mt. Climber (4-count)
46:34
Super hot at 94 degrees outside today. Decided to do this in the backyard. Overall- slow,grind.
[A] For time
15-->1 Ladder
Sit-ups
Front squat with SB (#40)
Burpee
Lunge with SB (#40)
Mt. Climber (4-count)
46:34
Super hot at 94 degrees outside today. Decided to do this in the backyard. Overall- slow,grind.
Monday, August 18, 2014
[Monday] 8.18.14 Bloomington, IL Workouts
PM
[A] Warm-up
4 Rounds
8 DB BS (#40)
8 Push-ups
8 Sit-ups
Instep Stretch
3 Floor slides
[B] Seated DB Military Press
8 x8 Increase weight to difficult but doable
Pigeon Stretch
35,40,40,45,45,45,50, 50
[C] 6 Rounds
5 x Renegade Man Makers (#20)
20 Steps-ups @ 16" (#20)
5 Sit-ups (#30)
23:25
[D] 4 Rounds
10 Toes-to-sky
5 DB slasher (#35)
10 Face down back extension
8:22
[E] Run 1 mile
[A] Warm-up
4 Rounds
8 DB BS (#40)
8 Push-ups
8 Sit-ups
Instep Stretch
3 Floor slides
[B] Seated DB Military Press
8 x8 Increase weight to difficult but doable
Pigeon Stretch
35,40,40,45,45,45,50, 50
[C] 6 Rounds
5 x Renegade Man Makers (#20)
20 Steps-ups @ 16" (#20)
5 Sit-ups (#30)
23:25
[D] 4 Rounds
10 Toes-to-sky
5 DB slasher (#35)
10 Face down back extension
8:22
[E] Run 1 mile
Sunday, August 17, 2014
[Sunday] 08.17.14 Body weight is Heavy
AM
[A] Warm-up
Band
[B] 4 Rounds
5 pull-ups
10 ring dips
15 push-ups
13:54
Would like to grind my way to 10 rounds, but here is a good start
[C] 20 min AMRAP
3 Mutant Makers (#60 SB)
3 Halo-Slasher-R
3 Halo-Slasher-L
3 Mutant Makers
6 Half Moons- L-to-R
7 Rounds +9
Started to develop blisters from sandbag on left and right index fingers
[A] Warm-up
Band
[B] 4 Rounds
5 pull-ups
10 ring dips
15 push-ups
13:54
Would like to grind my way to 10 rounds, but here is a good start
[C] 20 min AMRAP
3 Mutant Makers (#60 SB)
3 Halo-Slasher-R
3 Halo-Slasher-L
3 Mutant Makers
6 Half Moons- L-to-R
7 Rounds +9
Started to develop blisters from sandbag on left and right index fingers
[Saturday[ 08.16.14 Power Endurance
PM
[A] Warm-up Barbell Complex
4x4
Complex = DL, Row, HC, FS, PP, BS, push-up
[B] 7 Rounds for time
5 DL (Increase in weight)
3 Turkish-get-ups/side (#40 Sandbag)
5 Ankles-2-Bar
25:25
DL 185, 195, 205, 215, 225, 235, 245
[C] Run 2 miles
16:40
[A] Warm-up Barbell Complex
4x4
Complex = DL, Row, HC, FS, PP, BS, push-up
[B] 7 Rounds for time
5 DL (Increase in weight)
3 Turkish-get-ups/side (#40 Sandbag)
5 Ankles-2-Bar
25:25
DL 185, 195, 205, 215, 225, 235, 245
[C] Run 2 miles
16:40
[Tuesday] 08.12.14 Phoneix VII Vacation
AM
[A] Beach jog for 40 minutes
3.6 miles
PM
[A] Max stairs in 30 minutes
1240 steps with Rucksack (#45)
[A] Beach jog for 40 minutes
3.6 miles
PM
[A] Max stairs in 30 minutes
1240 steps with Rucksack (#45)
Friday, August 15, 2014
[Saturday] 8.09.14 Tallahassee, FL Light- Class 397
GoRuck Light Class 397: Tallahassee FL
Location: Tallahassee, FL- Stairs of FL Supreme Court
Duration: 6 hours
Time: 2:00pm- 8:00pm
Temperature: 85- scattered showers
Distance: 10.3
Got Wet? Yes
Cadre: Cadre Brad
Date: 08/10/14
The forecast said there was a chance of rain, but why wait to get wet? Started the event off with a great "Welcome Party," I now feel welcomed!
 |
| Park behind FL Supreme Court |
Location: Tallahassee, FL- Stairs of FL Supreme Court
Duration: 6 hours
Time: 2:00pm- 8:00pm
Temperature: 85- scattered showers
Distance: 10.3
Got Wet? Yes
Cadre: Cadre Brad
Date: 08/10/14
 |
| Class 397 |
Here we are filling up sand bags that Magically appeared near a volleyball court.
Near the field of the FSU stadium
Memorial in Cascade Park.
Outside the stadium with the group and Brad.
The WWII Memorial in FL. It is an exact replica of memorial in DC.
Carry your buddy. 21 people, 7 casualties, 1.5 miles. Good movement.
Overall, felt Great, except major chafing. Used a different type of under armor compression shorts, and they rode up on me. Notice it prior to the event, but disregarded it. I paid for it. Great event, great group of people. Excellent event. Glad to have done a LIGHT in a different state.
Sunday, August 10, 2014
[Wednesday] 08.06.14 Short Metcon
AM
[A] Warm-up
10 DL (#135)
10 Push-ups
[B] Elizabeth
21-15-9
Cleans (#135)
Ring Dips
9:45
[A] Warm-up
10 DL (#135)
10 Push-ups
[B] Elizabeth
21-15-9
Cleans (#135)
Ring Dips
9:45
Tuesday, August 5, 2014
[Tuesday] 08.05.14 Atoka PT
PM
[A] Ruck 2.1 miles (#45 dry)
26:01
[B] 25-15-10-5
Sandbag get-ups (#40)
Push-ups
Burpees
Sandbag half-moon (#40)
24:42
[A] Ruck 2.1 miles (#45 dry)
26:01
[B] 25-15-10-5
Sandbag get-ups (#40)
Push-ups
Burpees
Sandbag half-moon (#40)
24:42
Monday, August 4, 2014
[Monday] 08.04.14 McKenzie Flex Fitness Style
PM
[A] Foam Roller
[B] Establish 1 RM on CGBP
135, 185, 195, 205, 215, 225, 235, 245, 255
[C] Strict Press Cluster
3.3.3 x4 rest 15 secs between sets; Rest 4 minutes between rounds
95,115, 135, 140
[D] 10 minute cardio- Ski machine
[D] 4 Rounds for time
3 DB Snatch/arm (#70)
50 DU
8:04
[Sunday] 08.03.14 Track Session with Metcon
200m Run (:57)
1 min Plank
:57,:56, :57, :55, :56, :55, :56, :54,:54,:52
Had to break every plank into upward dog, just once.
[B] 3 Rounds; Every 90 seconds
10 Walking Lunges
20 Mt. Climbers (4-count)
[C] 20-15-10-5
Burpees
Squat w/ SB (#40)
Curl-2-Press w/ SB (#40)
Sit-ups w/ Sb (#40)
Bent-over-row w/ SB (#40)
19:01
[Friday] 08.01.14 GRT 12 miles PT Test
PM
[A] 2 min Push-ups
56
[B] 2 min Sit-ups
54
[C] 12 mile ruck (#45 dry)
2:57.00
Stopped half way to check feet. 5 minute break. Good pace--Good work!
[A] 2 min Push-ups
56
[B] 2 min Sit-ups
54
[C] 12 mile ruck (#45 dry)
2:57.00
Stopped half way to check feet. 5 minute break. Good pace--Good work!
[Wednesday] 07.30.14 Cumberland Park PT
PM
[A] Ruck 2 miles (#45)
26:56
[B] Circuit
3 runs up and down pedestrian stairs w/o ruck
with Ruck
50 m bear crawl
30 step-up R
20 step-up L
Wall sit 60 sec
Flutter Kick (4-count)
:20 sec hold
25 FK
Recovery Position (not a real recovery)
....
10 FK
Bear crawl to stairs
Crawl Walk backwards up the stairs
Jog to the bottom- Bear crawl push-up each stair
25 Ruck Get-ups
[A] Ruck 2 miles (#45)
26:56
[B] Circuit
3 runs up and down pedestrian stairs w/o ruck
with Ruck
50 m bear crawl
30 step-up R
20 step-up L
Wall sit 60 sec
Flutter Kick (4-count)
:20 sec hold
25 FK
Recovery Position (not a real recovery)
....
10 FK
Bear crawl to stairs
Crawl Walk backwards up the stairs
Jog to the bottom- Bear crawl push-up each stair
25 Ruck Get-ups
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