Warrior Gym, 1500 and 2100.
Warmup: Standard.
Practice: Cleans, 1-1-1.
You get three attempts at a new 1RM on your cleans. You can power clean it if necessary, but a full clean should allow you to lift more weight. Warm up smartly, then get after it.
Train: Your choice:
1. Take an APFT. 2 min pushups, 2 min situps, and 2MR.
OR
2. For Time:
10-8-6-4-2
Dumbell Clean and Jerks
2-4-6-8-10
Weighted Pullups
Reps should marry up with each other, so that you do 10 dumbell clean and jerks then 2 weighted pullups and so on. Whatever weight you use for the dumbell clean and jerks, use one of the dumbells between your legs for the weighted pullups. Preferred weights are between 20 to 40lb dumbells.
Clean and jerks are full squat cleans. Start with dumbells at shin height on the sides of your legs. Clean the weights to shoulder height, passing through a full squat and standing to full hip extension. Do a push jerk and stand again to full hip extension. Repeat.
Do your best on the weighted pullups. If you can't handle the weight, then scale it down or even do regular or jumping pullups if necessary.
Time frame for this workout is 6 to 8 minutes. If you are not finished in 8 minutes, then stop.
Post: PNF, stretch, and roll. Fuel your body and get some good rest. Tomorrow is a chipper.
Subscribe to:
Post Comments (Atom)
MAJ M - 72 pushups. 75 situps, 13:35 2MR, 293 pts.
ReplyDeleteMAJ P - 81 pushups, 83 situps, 14:05 2MR, 293 pts.
MAJ P - New 1RM clean - 215.
ReplyDeleteDamiani - Practice: 215; Train: 30lbs, unweighted pullups, last set jumping, 6:27.
Mike - Practice: 175; Train: 30lbs, unweighted pullups, 6:11.
LTC Hankinson - Practice: skillwork; Train: 20lbs, jumping pullups, 5:45.
LTC Naputi - Practice: skillwork; Train: 20lbs, jumping pullups, 6:16.
Practice: 205(F), 205, 215(F); Train (forgot and went to 10 minutes): RX'd until last set of pull-ups... last set of pull-ups was 7 unweighted.
ReplyDeletePractice: 215, 220, 225 (ugly); Train: 66 pushups, 67 situps, 14:47 2 mile run, 266 pts.
ReplyDelete