Warrior Gym, 2100.
Warmup: Standard
Practice: 3 x 3 Deadlift
Ensure you're keeping your back locked in as these weights get heavier. Add 5-10 pounds to your last set compared to 1 MAR 10. A hook grip is your friend.
Train: For Time:
10 x 135lb Thruster
50 x Double Unders
8 x 135lb Thruster
40 x Double Unders
6 x 135lb Thruster
30 x Double Unders
4 x 135lb Thruster
20 x Double Unders
2 x 135lb Thruster
10 x Double Unders
Time frame for this workout is 6 to 8 minutes. If you are not finished in 8 minutes, then stop. Scale either the weight of the thrusters or the number of double unders accordingly to try and finish within the time window.
Thrusters are from crease of hip below knee to active shoulders at the top, elbows locked and a portion of the ear visible in front of the arms when viewed from the side. You must clean the weight from the ground to start and any time you drop the bar.
Double Unders are simple enough. If you really, really, really suck at double unders then you can sub tuck jumps for them. Singles do not count.
Post: PNF, stretch, and roll.
For those with an upcoming APFT, do four sets of tabata pushups and situps each, twice during the day (total of two minutes each, 20 seconds work and 10 seconds rest). Try to get at least four hours between them, and four hours before or after your workout. These are to perfect form Army Standard.
Example:
0800 - 4 rounds tabata pushups, 4 rounds tabata situps.
1300 - Workout
1900 - 4 rounds tabata pushups, 4 rounds tabata situps.
Write weights and times in comments.
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Practice: 275, 275, 285 (2); Train - 3 rounds (10,50; 8,40; 6,30), 8:00. Needed to drop to 115 or 120, couldn't get quick repetitions with 135. Felt weak today, hook grip was kicking my ass.
ReplyDeleteMAJ M - Practice: 334,345,365; Train: RX'd, 8:22. Only had the 10 double unders left so went ahead and finished. Felt flat and soft after taking those extra rest days. That sucked.
ReplyDeletePractice: 315, 335, 345; Train: RX'd, 8:00 (10/50, 8/40, 6/30, 1). Feel like I'm getting buried in my Thrusters... a little soft at the bottom. Will call soon about nutrition... brother, I'm still not totally convinced after 5 months and I'm tired of eating plates of broccoli. Felt very weak today... maybe it was just the heavy Thrusters... will see how I feel tomorrow.
ReplyDeleteSela-Practice: 225,275,295(2) Train: 115lbs: 6:37
ReplyDeleteFerrara-Practice: 225,275(1),225 Train: 115lbs: 7:47
Pelletier: Practice: 295,315,325 Train:(135) w/ tuck jumps on last sets of 30,20,10 (10:25)Kicked my ass but once I hit the 3rd set was able to blow pick it up.
ReplyDeleteLT: Practice:295,315,325 Train:(135) w/tuck jumps (11:47). Lighter weight next time will decrease the time, because had no steam for the double unders.
Temple - Practice: 275,315,315 (worked on form); Train: 115lbs, (25-20-15-10-5), doubles first set (25) then tuck jumps, 8:32. Spent a few minutes at the trash can but didn't blow chunks.
ReplyDelete