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.

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.

Nov 1-7 Training

Monday

Pull-ups for 4 sets of MAX reps

Tuesday

Muscular Endurance

Pull-up Pyramids (up 10 and down)

Rest 10 seconds for each pull-up

Strength

A1. Front Squat for 3x5 at 185 lbs

A2. Elevated Ring Push-Ups for 3x20

Wednesday

Pull-ups for 7 sets working on different grips (wide, close, pinky chins) for 63 total reps

Running

1 mile fartlek and then stadium stairs

Convict Conditioning

A1. Weighted Pistols for 2x2 at 70 lbs

A2. Handstand Hold for 1 min 10 sec, 50 sec

Crossfit WOD

For 10 rounds (in 18 min)

20 push-ups, 20 squats, 20 crunches

Thursday

Pull-Ups for 100 reps with 11 reps per set

Friday

No rest

A1. Pull-ups for 4 MAX Sets

A2. 3 Rope Climbs

A3. 100 reps ammo can lift

Saturday

Running

Pyramid Intervals of 5 min, 4 min, 3 min, 2 min with 2-3 min recovery

Fun with Rings

B1. Ring Dips for 20, 15, 10, 5

B2. Ring elevated Inverted Row for 20, 15, 10, 5

Sunday

Rest

Reflection

This was a decent week in training. I did nothing extraordinary but I did pull-ups frequently which I build on in the upcoming weeks. I am also going to implement more pull-up strength work. I will do more running the next week and prepare for my Combat Fitness Test by training in my boots. I would also like to clean up my diet by limiting carbohydrates. I need to include more lower body strength work and convict conditioning as well.

October 25-31 Training

Monday

PT

Running

1 mile run in 5 min 50 sec (I would have been faster but I had to run around many people)

Recover for 1 min

MAX Push-ups for 85 reps (chest was sore from dips yesterday)

MAX Crunches for 105 reps

Tuesday

Running

10 miles
in 1 hr and 23 min

Wednesday

800 m sprint in 2 min 49 sec (boots and utes)

Thursday

Muscular Endurance

15-12-9

• Clean Push-Press at 115 lbs
  
• Pull-Ups
  
• Box Jump
  
• Ring Dips
  

Friday

Pull-ups 2xMAX reps

Saturday

100 Pull-Ups

    In sets of 10 with 25 reps of abs in between and 1 mile total run in btwn

Sunday

Half Marathon in 1 hr 46 min and 20 sec