[Monday] 03.30.15 AM Upper Body + Lunch Cardio + PM 8 Mile Base Ruck

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[Sunday] 03.29.15 Yoga- Recovery

PM
[A] Yoga with Bryan Kest

1 Hour- Energize

[Saturday] 03.28.15 Montgomery Bell State Park- Orienteering + 10 Mile Ruck

AM
[A] Orienteering Course

Paul spreading his widsom

[B] 10 mile Ruck

Ramblr Summary: Montgomery Bell State Park

NO SHUFFLE- JUST FAST PACE WALK

Distance: 10 miles
Speed: 3.6
Duration: 2:47

[Thursday] 03.26.15 PM Run + PT at Cumberland

PM
[A] Run 5 miles

42:58

[B] Ruck PT at Barfield
(#45)

1 minute max reps

Burpees
Monkey Thrusters
OH Press
Lunges around column
Squats
Flutter Kicks
Crunches
Shuttle Run
Reverse lunge with twist- Clean- Lateral lunge x3 (R/L)
Dips
Calf raises
67 step ups

[Tuesday] 02.24.15 PM Ruck Shuffle

PM
[A] Warm-up

[B] 4 mile Ruck Shuffle (#35)

40:40

Shredded Spicy Sauteed Cabbage

Shredded Spicy Sauteed Cabbage

Ingredients

2 tbsp EVOO
1 medium onion, sliced
1 tomato, chopped (or canned)
3/4 tsp crushed red pepper flakes
1 small head of green cabbage, cored and thinly sliced
pinch of salt


Instructions

1. Heat a 14-inch skillet over medium heat, and add oil and onion. Saute to soften the onion. Stir in tomato, and red pepper flakes. Cook for about 2 minutes

2. Add the cabbage and salt. Stir to combine. Cover, reduce heat to medium-low, and cook, stirring occasionally as the cabbage begins to collapse. Add a little water, 2 tbsp at a time, as needed if the cabbage becomes too dry. (Depends on moisture content of the cabbage) Cook for approximately 12 minutes, or until the cabbage is tender. Salt to taste and serve

[Monday] 03.23.15 Lunch Cardio + PM Barfield

Lunch Cardio

[A]AD @ Z1
Every 3 minutes get off and do 1 minute of core

Plank
Hanging toes to bar
Plank on swiss ball
Flutter kick with #45 OH
Hello dollies
Side Plank (R/L)
Russian Twists
EO's
Side bends
Slashers
Weighted sit-ups
Ab rollers

PM- Barfield

Sandbag weight = #50
[A] 10 minutes of sandbag get-ups
48

[A] Lucky Sevens
40 minute AMRAP
7 Rotational lunge clean to FL lateral lunge (R)
7 Rotational lunge clean to Fl lateral lunge (L)
7 Front load good morning
7 Front rows
7 Front squats
7 Anti-rotational plank pulls with sandbag (R)
7 Anti-rotational plank pulls with sandbag (L)

Between each round 1 down and back sprint or heavy loaded (Ruck + #50 SB)

5 Rounds and all reps. Got down to end but did not make it back in time.

[Saturday] 03.21.15 AM Ruck in ATOKA

AM

NO SHUFFLE- FAST RUCK
Distance: 8.6 miles
Speed: 4.1 mph
Duration: 2:07.00

[Friday] 03.20.15 1RM Squat, BP, DL

AM
[A] Back Squat
135, 225, 275, 315, 335, 355

Felt strong had more in me, but no spot. Could of pushed

[B] Bench Press
135, 185, 225, 245, 265

Left shoulder bothering me- not feeling to strong here. Something is not right.

[C] Deadlift
135, 225, 275, 315, 365, 385, 390

Felt strong. Weakness is grip- hard to hold onto the bar.

PM
[A] 30 minutes on ski machine

[B] 30 minutes max steps on stair master
2010

[Wednesday] 03.18.15 PM Cardio @ the YMCA

PM
[A] 1 mile on ski machine

[B] 15 minutes in sauna

[C] Cardio Blast  60 minutes
1 minute(ish) stations

Plyometric push-ups
Jump over wall ball (side-to-side)
Scissors kick
Lateral raises
Jump rope
Goblet squat 5- hold at bottom 5 seconds, then 6,6,7,7...
Jumping lunges (10/10 side) hold 10 seconds at bottom after each set
Windshield wipers
Ascending ladder narrow push-ups, wide push-ups
Flutter kicks
Hammer Curl (R/L) 11X2
Bicep curls
Diamond push-ups on medicine ball
Foward lunge, same leg back lunge pulse x3 change legs
Side crunches X10 (R/L) Reverse crunches x10

With exercises in between some rounds

[Tuesday] 03.17.15 6 Mile Ruck

[A] 6 Mile Ruck 

(#40) dry + water. 

Average mph: 4.9
Duration: 1:14.00

[Monday] 03.16.15 Lunch AD + PM Chest

Lunch
[A] 45 minutes AD @ Z1

PM
[A] Decline bench press on smith machine 31X1 6x8-12
145, 165, 185, 205, 225, 245

Superset descending max reps

[B] Single arm DB Incline Press  4x10
45, 50, 55, 60

Super after set set with DB Incline Fly 4x12 (#25)

[C] Cable Fly on freemotion 5x12
25, 30, 30, 30, 30

[D] Back Extension 4 x12 (#25)

Superset with wide push-ups 5-10 31X1

[Sunday] 3.15.15 5 mile run

AM
[A] 5 mile ruck
46:08

Pico de Gallo

Pico de Gallo

Ingredients
3 large tomatoes diced

1 large onion diced

1/2 cup cilantro diced

2 tsp salt

1/2 tsp pepper

1/2 tsp garlic powder

1 tbsp evoo

1 tbs white vinegar

Instructions

Mix all ingredients together in a large bowl until well blended. Chill for 2-3 hours for best taste.

[Friday] 03.13.15 AM Cardio + PM Back

AM
[A] Ski machine 30 minutes

PM
[A] Weighted wide pull-ups 4x max reps (#15)
5,4,3,3

[B] DB Rows 4x10
55, 65, 75, 80

Superset descending max reps

[C] Back Extension 4x12 (#25)

Superset with straight arm pull-downs 4 x10 (#40)

[D] Cable Rows 4x12
130, 140, 150, 160

[E] BW Rows 4x10

Superset with Upright-rows 4x5-10 (#65)

[Thursday] 03.12.15 PM Legs + Pilates

PM
[A] Back Squat 5x5
225, 245, 275, 295, 315

[B] Single Leg Press 4x10
110, 120, 140, 140

[C] Stiff-Legged Deadlift 4x10
135, 185, 185, 185

[D] Seated Calf Raises 4x20
180, 180, 180, 180

[E] 1 hour Pilates

[Wednesday] 03.11.15 AM Cardio + PM Row/Full Body Circuit + Sauna

AM
[A] 30 min ski machine

PM
[A] 3000m row
12:30

[B] 1 hour circuit with barbell

[C] Recovery 30 minutes

[Tuesday] 03.10.15 AM Cardio + PM Cardio/Pilates

AM
[A] 30 minutes ski machine

PM
[A] Run for 40 minutes

[B] 1 hour Pilates

[Monday] 03.09.15 AM Chest + PM Core/Biceps

AM
[A] DB Bench Press 4x10
55, 65, 75, 80

Superset descending max reps

[B] DB Chest Fly 4x12
25, 25, 30, 30

[C] CGBP 4x10
135, 135, 135, 135

Superset with wide push-up

[D] Cable Fly 4x12
30, 30, 30, 30

PM
[A] 30 minute ski machine

[B] 4 Rounds of Core
15 GHD sit-ups
12 Hanging knee-ups

[C] Incline DB Hammer Curls 4x10
30, 35, 40, 40

Superset descending max reps

[D] Preacher Curls 5x10
35, 45, 55, 65, 75

Superset descending max reps

[E] Cable Rope Curls 4x10
30, 30, 30, 30

[F] 20 minutes on  Stair climber

Appalachian Trail Section Hike [8.30.14-09.06.14]

[Saturday] 03.07.15 PM Cardio + Metcon

PM
[A] Foam Roller

[B] 30 minutes ski machine

[C] 20 min AMRAP
10 DL (#185)
10 KBS (1.5pd)
10 Hand release push-ups

10 Rounds + 14

[D] Steam room + Sauna (40 minutes) 

[Friday] 03.06.15 AM Upper + PM Biceps

AM
[A] Decline bench press 5x10 Tempo (3X01)
135, 155, 175, 185, 205

Superset descending max reps

[B] DB Pullovers 4 x10
45, 55, 60, 60

Superset with DB fly 4x12 (#30)

[C] Low cable fly 5x12 
30, 35, 35, 35

Superset with 5x12 narrow push-ups



PM
[A] DB decline hammer curls 4x10
30, 35, 40, 45

Superset descending max reps

[B] EZ preacher curls 5x 10-12
45, 55, 65, 75, 85

Superset descending max reps

[C] Back extension 4x12 (#25)

Superset with 45 degree dead hang for max seconds

[D] Freemotion bicep curls 6x10
25, 25, 30, 30, 35, 35

[E] Run 2 miles

[Thursday] 3.05.15 Rest Day

[Wednesday] 03.04.15 AM Cardio + Lunch Legs + PM Cardio Blast

AM
[A] Ski Machine 40 minutes

Lunch
[A] Back Squats 5x5 3x01
3 seconds down then explode- work on CONTROL
225, 245, 275, 285, 295

[B] Stiff legged deadlift 5 x10
135, 155, 185, 185, 185

[C] One legged leg press 4x10
90, 110, 140, 160

[D] DB calf raises 4x 8+8+8
Toes pointed in, normal, toes pointed out
60, 70, 70, 70

Grip was an issue

[E] Hamstring Machine 4x8
(#100) on machine but hold contracted for 3 seconds

[F] Seated calf raises (#135)
4x Max reps

PM
[A] Foam Roller

[B] 1 hour Cardio Blast with John at the Y
1 minute stations max reps

Burpee push-up with alternating knees to elbow
Flutter Kick with bar overhead
Plyo push-ups on ball
3x pulse lunges at bottom 3 lateral raises- Failure then switch sides
Sit-up with DB at top row right, then back down, sit-ups row left- and then row both
Goblet squat (#25) 5 squats hold at bottom 5 seconds, 6,6....
Curls narrow x5, normal x5, wide x 5 hold parallel 5 seconds
Laying alternating scissor kick and then feet together to middle and reverse sit-up
Max plyo diamond push-ups on medicine ball- failure and then kick backs
Plank to push-up, plank to elbow back up rinse and repeat
Squat 10, 9, 8, 7....
Lateral raises x3, front raises x3, 4, 4,....
Row x5 (R/L) 6,6,7,7,....
Mountain climbers
Jump Rope
then ab work

[Tuesday] 03.03.15 AM Back/Bi/Tri

AM
[A] Weight Pull-ups 
4, (#25), 4 (#25), 4(#15), 3 (#15)

[B] Weighted Tricep Dips  4x10
45, 45, 45, 45

[C] Incline DB Hammer Curls 4x10
25, 30, 35, 40, 45

Superset descending max reps

[D] DB Rows 4x10
50, 60, 65, 70

Superset descending max reps

[E] Tricep push downs 5x10-12
100, 110, 120, 130, 130 (6)

Superset after each tricep push downs with 10 narrow push-ups

[F] Preacher Curls 4x10
45, 55, 65, 75

Superset descending max reps

[G] Bodyweight Rows 4x10

Super set with back extension 4x10 (#25)

[Monday] 03.02.15 AM 5 Mile Run + PM Chest

AM
[A] 5 mile run
46:00

PM
[A] Barbell Pause Chest Press 4x10
Pause at bottom and explode through, then add 5 lbs and max reps normal
135, 185, 195, 205, 215

[B] Single DB Incline Press 4x10-12
45, 50, 55, 60

Superset with 4x12 incline chest flys (#25)

[C] High cable fly 5x10-12
30, 35, 40, 40, 40

Superset with 5x10 wide chest push-ups

[D] Machine Bench Press 4x8
3X01 3 seconds down, explode up 1 second at the top
100, 110, 110, 110

[E] Incline machine single arm chest press 4x10
90, 110, 140, 140

[F] 20 minutes in the sauna

[Sunday] 03.01.15 AM Legs and Back

AM
[A] Foam Roller

[B] Deadlift Cluster 5x 3.3.3 Rest 10 seconds/rest 2 minutes between sets
225, 275,295,305, 315

[C] Find 1RM on Front Squat
135, 185, 225, 275, 295

[D] 7 min AMRAP
7 S2H (#115)
7 BS (#115)
7 Burpees

5 Rounds

[E] 2 min max push-ups
57

[F] 2 mins max sit-ups
41

[G] Run 2 miles