Nov 8-14 Training

Monday

2x800 m sprints

Muscular Endurance/Strength

A1. Pull-Ups for 5 x MAX REPS

A2. Front Box Squat for 5x3 reps at 225 lbs

B1. Weighted Ring Dip for 3x5 at 45 lbs

B2. Barbell Curl for 3x5 at 85 lbs

Tuesday

Muscular Endurance

Pyramids

Pull-Ups 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Ring Push-Ups 2,4,6,8,10,12,14,16,18,20,18,16,14,12,10,8,6,4,2

Running in Boots

200-800 m sprints for 5 miles

Wednesday

Marine Corps Birthday Run

Pull-Ups for 4 sets of drop sets (40 lbs,20 lbs,BW) rep-ing out to failure [40 lbs high for 5 reps)

Barbell Press/Push Press for 3x5 at 135 lbs

Thursday

off

Friday

CFT (295/300)

2:42 min 800 m sprint

87 ammo can lifts (hand froze and lost grip)

2:13 min maneuver under fire with missed grenade

Strength and Endurance

Weighted Pull-Ups with 53 lbs kettlebell for 4,4,4,3,3 reps

40 inch Elevated Ring Push-Ups for 20,18,15,10 reps

Saturday

Strength

A1. Weighted Pull-Up/Chin-Up for 5,5,6,5,4 with a 45 lbs kettlebell

A2. Weighted Ring Dip for 5,5,6,5,4 with a 45 lbs kettlebell

A3. Thruster for 5,6,6,5,5 with 135 lbs

Muscular Endurance

Pyramid up to 9 reps with 10 sec additional rest per rep after superset

B1. Pull-Ups (body-weight)

B2. Ring Dips (body-weight

Sunday

Off

Reflection

This is a good week of training. I should have gotten more running in but have been low on time. I have the PFT next Friday and I hope that my hard training has paid off.