Warrior Gym, 2100.
Warmup: 1/2 the number of your normal reps. Full routine, just less volume.
Then do the Burgener Warmup.
Practice: Cleans (as in full squat!)
Set 1 is 5 reps at 65% of your 1RM (see 19 MAR)
Set 2 is 5 reps at 75% of your 1RM (see 19 MAR)
Set 3 is 5 reps at 85% of your 1RM (see 19 MAR)
Warm up smartly and drill down on your technique. Be smart and figure out your weights before you go to the gym...
Train: For Reps - "Quarter Gone Bad"
5 ROUNDS of 15 seconds of work followed by 45 seconds of rest at each station:
135lb Thruster - Don't be a hero, scale this if you need to!
50lb Weighted Pullup
Burpees
Thrusters are crease of hip below the knee to full extension with active shoulders at the top (portion of the ear visible in front of the arms). This is supposed to be heavy, but use a weight that you can get at least 6 to 8 reps of unbroken.
Weighted pullups are from full extension to chin over the bar. Kipping is authorized. You can use the belt thingy and smash your junk when you kip, or put a dumbell between your legs. Scale to a weight you can get at least 4 to 6 reps of. If this means you are doing 5lbs, or just pure dead hang pullups, so be it.
Burpees - if you don't know the standard by now then it may be time to go back to chest/tri's and back/bi's.
Focus on intensity and a fast cycle time (while meeting range of motion standards). There is plenty of rest before the next exercise, so try to kill it as hard as you can.
Post: PNF, stretch, and roll.
APFT Folks:
Same as on Monday. 4 rounds Tabata pushups and situps (2:00 min total each), twice during the day. Preferably four hours between each, and four hours before or after your workout.
Example
0800 - 4 rounds pushups, 4 rounds situps
1200 - 4 rounds pushups, 4 rounds situps
1800 - Workout
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MAJ M - Practice: 150,170,190; Train: RX'd, 6/5/7,5/4/7,5/4/7,4/3/7,3/3/6.
ReplyDeletePelletier-Practice: 135/155/175 Train:
ReplyDeleteThrusters (135) 4,4,4,4,5
Pull Ups (45) 5,4,5,5,5
Burpees 5,5,5,6,6
Pelletier- I really like to type in errors... On my thrusters I scaled back to 115. Right shoulder is sore but is feeling better each day.
ReplyDeletePractice: 135, 155, 175(4); Train (scaled to 115 lb Thrusters): 6/7/7, 6/6/7, 6/5/7, 6/4/7, 5/3/7. Good workout with Kelly today!
ReplyDeleteSela: 100,125,155; Train: RX'd 5/7/7, 4/6/7, 4/6/7,4/5/7,4/4/8
ReplyDeleteEnjoyed the workout, liked being able to go all out on the burpees each round
Damiani - Practice: 120,140,160; Train: 115lbs, deadhang pullups, 6/5/6,6/5/6,6/4/6,5/4/6,5/3/6.
ReplyDeleteTemple - Practice: 120,140,160; Train: 115lbs, 20lb pullups, 6/5/6,5/5/4,4/5/5,4/4/5,3/4/6.
Timmons - Practice: 120,140,160(3); Train: 95lbs, 30lb pullups, 6/5/6,6/5/5,5/5/5,5/5/6,6/5/6.
Practice: 135, 155, 175; Train: Scaled to 115 for Thrusters, 25 lbs for pull ups; 7/4/7, 6/4/7, 6/3/7, 6/1/7, 6/6/7 (dropped Pull-up weight to 0).
ReplyDelete