Nov 15-21 Training

Monday

Running

1 mile

Muscular Endurance

A1. Pull-Up Pyramids for 1,2,3,4,5,6,7,8,9,10,11,11,10,9,8,7,6,5,4,3,2,1

A2. Ring Push-Ups for 2,4,6,8,10,12,14,16,18,20,22,22,20,18,16,14,12,10,8,6,4,2

A3. Reach Crunches for 20 reps

Tuesday

Off

Wednesday

Strength

A1. Weighted Pull-Ups for 2x3 at 58 lbs (kettlebell + 5 lbs plate)

A2. Weighted Ring Dip for 2x3 at 58 lbs

Thursday

Off

Friday

PFT (274)

Saturday

Off

Sunday

½ Marathon in 1 hour 49 min

 

Reflection

I took much rest this week in prep for the PFT. I did not do as well as I wanted to on the PFT. I only got 17 pull-ups. I MUST GO WIDER IN MY PULL-UPS BECAUSE OF MY LONG ARMS. I need to crossfit more while still working on strength. With the upcoming breaks from ROTC, I will be training more frequently and more intensely. I will do more track runs focusing on 800 m distances and incorporating lower body exercises in unison with these sprints to make my body use to sprinting through fatigue.