Warrior Gym, 1500.
Warmup: ***DIFFERENT THAN NORMAL!!!***
Rotations (top down), then 3 rounds of:
10 x Air Squat
10 x Push Ups
Practice: 1-1-1 Deadlift
You get three attempts at a new 1RM at Deadlift.
Train: For Time:
2 Mile Run.
Every two minutes, do 5 Burpees.
For this, begin running and start your stopwatch. When you hit the 2:00 mark, stop and knock out 5 burpees. Continue running. At the 4:00 mark, stop and knock out 5 burpees. At the 6:00 mark, knock out 5 burpees. You get the point. If you don't like burpees, then run faster. Simple enough.
Time frame for this workout should be roughly 16-18 minutes.
Post: PNF, stretch, and roll. Spend extra attention on your legs as your going to need them this week.
APFT Folks: Every 4 hours during the day, knock out 4 rounds of Tabata Pushups and 4 rounds of Tabata Situps.
Subscribe to:
Post Comments (Atom)
MAJ M - Practice: 365,375,385; Train: RX'd, 17:02. Me + Aerobic pathway = No Bueno. That sucked.
ReplyDeleteSela-Practic: 285,300,310; Train: RX'd, 17:33
ReplyDeleteFerrara-275,285,300(F) Train: RX'd, 17:35
Goodgame-did not practice; Train: RX'd, 17:00
Wise-practice: 255,275,285(F); Train: did not run
Practice: 365, 385(F), 375; Train: RX'd, 14:59. First time I've ever finished a 2-mile run with bruises on my hands and dirt on my chin!
ReplyDeleteOnly tracked their final lift.
ReplyDeleteDamiani - Practice: 365; Train: 18:25.
Mike - Practice: 355; Train: 15:44. Way to represent some "old guy" power!
Pelletier - Practice: 365; Train: 17:24.
Temple - Practice: 455; Train: Did 10 x 100m sprints since he took the APFT this morning.
Timmons - Practice: 335; Train: 15:54.
LTC Hankinson - Practice: 185(8 reps, worked on form); Train: 20:22. Not bad for first time playing with the big boys.
Practice: 325, 335, 335 (m); Train: 17:12.
ReplyDeleteDid this during PT at Clark so didn't get a chance to practice DL. Train: 15:59. Sprinted to avoid doing that last set, YAY BURPEES!
ReplyDelete