Warrior Gym, 1500 and 2100.
Warmup: Standard
Practice: 3 x 20 Shoulder Press @ 45lbs (barbell only)
Focus on strict form. First 10 reps of the set should be a dynamic effort, next ten reps should be slow and smooth. Get those elbows forward of the bar, bar rested high on your chest, move your chin out of the way, and P-R-E-S-S. Don't forget to hold your breath and get maximum extension with those active shoulders.
Train: For Time-
3 Rounds-
400m Sprint
20 Steps Lunge
REST 3 MIN.
Warm up smartly on the track before going all out on these. If the dust-storm is still going on, we'll transition into the gym and use the treadmill or do shuttle runs. Immediately upon finishing the 400m SPRINT, take a few steps to slow down and go into your lunges. Each foot counts as a step. Make sure that trailing knee kisses the ground, and drive off the forward knee up to full hip extension. Rest 3 minutes upon finishing the 20th lunge. Repeat. Too easy.
Post: PNF, Stretch, and Roll. Those with the APFT coming up need to spend extra time stretching those legs.
APFT Folks: Grease the groove on pushups OR situps for a 4-hour period.
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Maj Mac, sir tried to email you, didn't work. I must have messed up something. I have some questions that I need you to please help me with. Would you email me at JCTLT98@yahoo.com
ReplyDeleteThanks sir!
Respectfully,
Chief
MAJ M - Practice: 20,18,15; Train: 13:30. Used the length of the basketball court and went down and back 8 times. Track was closed for a downed wire and weather was a wee bit too dusty.
ReplyDeleteMaj P- Practice:20,20,20: Train:12:28 used the same methodology of MAJ M. Last round of running crushed me.
ReplyDeleteLT-Practice:20,20,20: Train 12:56 used the basketball court.
Sela-Practice:20x3; Train: 11:08 I feel like a truck hit me yesterday
ReplyDeleteFerrara-Practice: no show; Train: 11:28
Goodgame: Practice: 20 x 3; Train: 10:51
We used a 200m stip on the LZ, ran down backs
Practice: 20, 20, 20; Train: RX'd, 11:08.
ReplyDeleteMike - Practice: 20,20,20; Train: 12:08, used the basketball court method.
ReplyDeletePractice: 20 x 3; Train: Wasn't sure what you were looking for in time, so I broke it down by round. Looks like everyone else did total time: 2:14, 2:18, 2:21 (time includes 400 meters and 20 step lunges, but not the 3 min rest).
ReplyDeleteso....train: 15:53
ReplyDeletePractice: 20, 20, 20; Train:14:48...I actually ran faster the 3rd than the 1st. Guess the eighteen wheeler was warmed up finally!
ReplyDelete