October 18-23 Training

Monday

Muscular Endurance

Push-Up Drill

2 min, 1 min, 30 sec

Crunch Drill

2 min, 1 min, 30 sec

A1. MAX Pull-ups for 3 sets (17,13,10) fatigued from previous PT

A2. MAX Elevated Ring Push-Ups for 3 sets (20,15,10)

3x400 m with 30 squats in between rounds

Tuesday

Squat Climb

As fast as possible:

175 pound Back squat, 10 reps

15 ft Rope Climb, 5 ascents

155 pound Back squat, 20 reps

15 ft Rope Climb, 4 ascents

135 pound Back squat, 30 reps

15 ft Rope Climb, 3 ascents

115 pound Back squat, 40 reps

15 ft Rope Climb, 2 ascents

95 pound Back squat, 50 reps

15 ft Rope Climb, 1 ascent

Running

2x1.5 miles with 3 min recovery (2^nd interval easy)

Wednesday

Death Relay: Suicides with body-weight exercises in between (push-ups, squats, mountain climbers, lunges, burpees)

Thursday

Off

Friday

PFT

16 pull-ups (very poor performance and I have no clue of why I did so badly)

105 crunches in 2 min

3 mile run in 19 min 50 sec (a personal record!)

Saturday

Off

Sunday

Running

8 ½ mile run (in 1 hour 10 min)

PT Pyramids

Pull-ups: 1,2,3,4,5,6,7,8

Crunch Reach: 5,10,15,20,25,30,35,40

Dips: 20,18,16,14,12,10,8,6

Kettlebell Snatch: 20,18,16,14,12 then swings

Swings: 10,8,6

Reflection

A good training week but I felt weak and I could not perform pull-ups like I normally do. I am not sure what it is but I will up the frequency of my pull-up training sessions and will monitor fatigue. I will focus on pull-up quickness on the decent and the slight kipping with the feet on the way up. I have to pick up running frequency in preparation for the half marathon next Sunday on Halloween. I did phenomenally well on the 8 ½ mile run around Kelly Drive. I completed it in about 1 hour and ten minutes.

October 11-18 Training

Monday

Off

Tuesday

PT

Pyramids (12,10,8,6,4,)

185 lbs Bench Press

Pistols

Pull-Ups

115 lbs Power Clean

Rest

10 Pull-ups

Wednesday

Convict Conditioning

A1. Handstand Hold for 3x1 min

A2. Double Swings for 3x10

Core

(use the amount of time it took to complete set for recovery)

Plank Drill

1:15 min, 1 min, 45 sec, 30 sec, 15 sec, 30 sec, 45 sec, 1 min, 1:15 min

Thursday

Weighted Pistols for 3x1 with 70 lbs

Friday

20 lbs Cindy

for 7 rounds then drop weight and complete 3 more rounds

5 pull-ups

10 push-ups

15 squats

Saturday

Muscular Endurance

21-15-9-6-3

Ring Dips

Lateral Jump Squats

Convict Conditioning

MAX Lever Push-ups for 10 reps

Crunches

2 min for 97 reps with crappy leg hold

Reflection

I need to increase running frequency!!!

October 4-7 Training

This week I will be leaving for the field exercise on Friday where I will be hiking many miles and running the obstacle course.

Monday

PT

MAX Push-Up Drill

2 min, 1 min, 30 sec

MAX Crunch Drill

2 min, 1 min, 30 sec

Track Sprints

3x800 m

Convict Conditioning

A1. Hand Stand Hold 45 sec, 45 sec, 45 sec

A2. Pistols with 20 lbs vest (with 10 lbs counterbalance) for 3x7

Core

1 min plank, 1 min rest, 45 sec plank, 45 sec rest, 30 sec plank, 30 sec rest, 15 sec plank, 15 sec rest, `30 sec plank, 30 sec rest, 45 sec plank, 45 sec rest, 1 min plank, done

Tuesday

Strength

A1. Wide Grip Pull-Ups for 5x5 at 45 lbs

A2. Box Front Squat for 5x2 at 210 lbs

Muscular Endurance

15-12-9 (finished in 10 min)

Power Cleans 135#

Front Squats 135#

Burpees

Wednesday

Off

Thursday

20-15-10-8-6-4-2

Pull-Ups

Hanging Knee Raises

Ring Elevated Push-Ups

Friday-Sunday

Marine Field Exercise

September 27-October 3 Training

(all pull-ups on thick bar focusing on wide grip)

Monday

12 min of kettlebells swings, lunges, and push-up drops

Convict Conditioning

1. 50 lbs Pistols 2x5

2. One Arm Push-Ups for 8 and 7 reps

Tuesday

Muscular Endurance

Front squat/Push press/Thruster

"Miss Fisher"

10x Front squat/10x Push press/10x Thrusters/2x Chest to bar pull ups/2x Box jumps/2x burpees

8x Front squat/8x Push press/8x Thrusters/4x Chest to bar pull ups/4x Box jumps/4x burpees

6x Front squat/6x Push press/6x Thrusters/6x Chest to bar pull ups/6x Box jumps/6x burpees

4x Front squat/4x Push press/4x Thrusters/8x Chest to bar pull ups/8x Box jumps/8x burpees

2x Front squat/2x Push press/2x Thrusters/10x Chest to bar pull ups/10x Box jumps/10x burpees

Wednesday

3 mile hump with 45 lbs pack

Thursday

Strength and muscular endurance

A1. Wide Grip Pull-Ups for 19 and 15 reps, extremely wide pull-ups for 9 and re-grip for 5 pull-ups, pinky touching chin-ups for 10 reps

A2. Push-Ups for 2x60

B1. MAX Deadlift for 365 lbs

B2. Standing Barbell Press for 2x1 at 150 lbs

C1. Ring Dips for 17 reps

C2. Ammo Can Lift for 100 reps in 2 min

Rode bike for about 6-8 miles

Pistol Squats for 12 reps per leg

Friday

Running

7 mile run (on treadmill)

Steve Cotter One-Arm Kettlebell Circuit (50 lbs)

(each arm for 13 reps) with 30 sec of rest in between exercises

• Swings
  
• Shoulder Press
  
• One Racked Arm Squat
  
• Clean
  
• Snatch
  
• Overhead Squat
  
• Side Bend
  
• Lunge
  
• One Legged Deadlift
  
• Clean and Press
  
• Bent Over Row (23 reps per arm)
  
• Sumo Deadlift Upright Row
  

Saturday

PT Pyramids

10 pull-ups, 20 push-ups, 30 squats

8 pull-ups, 16 push-ups, 24 squats

6 pull-ups, 12 push-ups, 18 squats

4 pull-ups, 8 push-ups, 12 squats

2 pull-ups, 4 push-ups, 6 squats

4 pull-ups, 8 push-ups, 12 squats

6 pull-ups, 12 push-ups, 18 squats

8 pull-ups, 16 push-ups, 24 squats

10 pull-ups, 20 push-ups, 30 squats

Fights Gone Bad

For 1^st round 20 reps, 2^nd round 15 reps, 3^rd round 10 reps each exercise with 1 min recovery between rounds

• 20 lbs wallball shots
  
• 75 lbs sumo deadlift high-pull
  
• 20 inch box jump
  
• 75 lbs push press
  
• C2 Rower
  

Ring Dips for 19 and 15 reps

10 foot to bar, 5 straight leg raises, 5 knee raises

Rode bike for 6-8 miles

Sunday

Running

10x1 min intervals with 30 sec to 1 min recovery

Cycling

6 miles

Reflection

This was a solid week of training. I wanted to get more running in but was busy. I will build on this week but still allow for recovery in preparation for the field exercise. I am going to focus on pull-up endurance and try some Olympic exercises out.