FG 30 Apr 2012

5 miles in 38:00

10 pull ups

30 Apr 2012

5 mile run: < 38:00

Dead Lift Max: 130 kilos
Practiced cleans
800m row with gas mask (4 minutes)

Fitness Goals

100 push ups in 2 minutes
100 sit ups in 2 minutes
5 mile run in 35 minutes
6 mile ruck in 1 hour and 10 minutes
20 pull ups, dead hang

25 Apr 2012

New workout partner taught me something new. It's a take on the 5/3/1 for strength building. What you do is find your max on an event (today we did squats). The formula for figuring out what weight to do is this:

(Max weight)*(.90)=3 Rep Max (3RM)

3RM*(.80)=5 reps

3RM*(.85)=5 reps

3RM*(.90)=3 reps

3RM*(.90)=as many reps as possible. If you get more than five, it's time to up the previous weights.

For my squats it was: 190 max

190*(.90)=171

171*(.80)=137

171*(.85)=145

171*(.90)=155

As this is not exact science, just round off to wherever it's easiest to make the weight.

Squats:

5 reps 132 lbs (60 kilos)

5 reps 65 kilos

3 reps 70 kilos

5 reps 70 kilos (burnout)

Elke workout. Suppose to be 5 rounds for time, but I only did 3 because it is a killer.

10 squats (85% body weight)

5 man makers (ridiculously tough) 15lbs

500m row

3 rounds 16:26

The weights are adjustable based on fitness.

24 Apr 2012

3 rounds
Round 1:
15 front squat press
30 2' box jump
5 pull ups
10 reverse crunches on pull up bar
5 chin ups
10 feet to walls on push up bar
20 kettlebell swings
20 medicine wall ball throw
25m tire flip
5 minutes Jacobs ladder
Round 2:
12 front squat press
25 2' box jump
5 pull ups
10 reverse crunches on pull up bar
5 chin ups
10 feet to walls on push up bar
20 kettlebell swings
15 medicine wall ball throw
25m tire flip
4 minutes Jacobs ladder
Round 3:
10 front squat press
20 2' box jump
5 pull ups
10 reverse crunches on pull up bar
5 chin ups
10 feet to walls on push up bar
20 kettlebell swings
10 medicine wall ball throw
25m tire flip
3 minutes Jacobs ladder

17 Apr 2012

3 rounds:

1st round:

15 clean press 88#

15 kettle bell swings 25#

30 24" box jumps

50 meter sled push 90# + sled weight

5 minutes Jacob's ladder

2nd round:

12 clean press 88#

12 kettle bell swings 25#

25 24" box jumps

50 meter sled push 90# + sled weight

4 minutes Jacob's ladder

3rd round:

10 clean press 88#

10 kettle bell swings 25#

20 24" box jumps

50 meter sled push 90# + sled weight

3 minutes Jacob's ladder

Should take less than an hour to finish.

Then I went for a 45 minute spin class.

16 Apr 2012

4 rounds of:

10 bench press

10 fly's

10 push ups

3 rounds of:

10 V-ups with bench press (bench up with legs touching bar; bench down with legs going down)

10 2-count flutter kicks with bench (hold bar above head and stabilize bar)

10 reverse crunches with bench

10 bench press with legs straight out

2 rounds of:

10 dumb bell press (5 right hand, 5 left hand, 5 together)

10 dumb bell incline

1 round of:

Push ups (AMAP) using dumb bells and at the top of the push up, pull the weights to your chest (one at a time)