Daily workout post

[grj5001]

Ranger Ndog275,

I am alittle behind on the posting, but keeping up with the workouts.

Monday:
Warm up: 5 Rounds
5x Turkish Getup@ 20kg Kettlebell
SAM - Shoulder Mobility Drill

Training:

(1) 11-10--9-8-7-6-5-10 (I did the last 4 sets in one because I was on a schedule.)
Dips
Dead Lift @ 185lbs (Sumo Stance, Claw grip)
Pull ups
Front Squat @ 135lbs
Weighted Situp @ 45lbs



Today:

Warm up: 5 Rounds
20x Swings @ 20kg Kettlebell
HAM - Hip Moblity Drill

Training:

(1) 6 Rounds
Run 440m-Under 6min pace
15x Weighted Situps @ 45lbs
15x Back Extensions @ 25lbs

(2) 6 Rounds
5x Pull ups- Very strict
10x Dips
15x Situps
30x Pushups-Just added the pushups to get more of a workout.

I will be heading home until I ship at the end of this month, so I won't have as much equipment available to me but I will make do as best as I can.

[Ndog275]

For the last month I would recommend that you concentrate on things related to the APFT. Push ups, sit-ups, pull-ups and running.

Check out some of the stuff that is written on military.com.

I've also been behind on the posting, but have been keeping up with my work-outs. For the rest of you continue to use militaryathlete.com and post your results.

[Ndog275]

Okay gangsters. I'm going to start doing my workouts Tue-Sat instead of doing Mon-Fri. Sometimes the workouts get posted late on militaryathlete.com and and it's already night time here.

So here's my results for "Monday"-"Speaks your Body Language"

Warm up-5 rounds
mini leg blaster-minus the jumping lunges.
Scotty Bob-5 kg dumbells

10 Rounds
Barbell complex-45 lbs. I took the every two minutes thing to mean 2 minutes rest between sets.

5 Rounds
Rowed for one minute instead of running. I'm going to run later on tonight.
Weighted sit up-25 lbs
Slasher to halo-5 kg
20 back extenstion
5 ankle to bar

I was feeling pretty crappy over the past two weeks, real weak. Even last weeks unload was kicking my butt, but felt pretty strong today.

Post your results.

[Ndog275]

Cardio day. Still using militaryathlete.com 5/13/09 work out looks like a smoker. Post your results

[Ndog275]

Ok, we've been slacking here.....still using militaryathlete.com

6/25/09
recovery run-I did a 55 min xcountry run

6/26/09

warm up
15-10-5 burpee pull up combo
15-10-5 25# push press/dumbell

30-20-10
dead lift 95 lbs
push press 65 lbs
Times were 5 min, 5:56 and 1:46

10 rounds jingle jangles I didn't have my kit or a weight vest so I cheated on that one.

5 rounds
3 x keg lift-I used a 50 lb dumbell
20 m dumbell crawl
Rope climb (I did pull ups instead)
HUG-Hip Mobility Drill

[Ndog275]

Still using militaryathlete.com If I fail to post, you know where to find the workout.

6/29/09-Ndog's results
WALSH"

Obj: Strength

Warm up: 4 Rounds
Barbell Complex-65 lbs
HAM - Hip Mobility Drill

Training:

(1) 1RM Front Squat

(2) 6 Rounds
2x Front Squat -115 lbs
3x Hip Swivel

(3) 6 Rounds
5x Kettlebell Floor Press- 45 lbs dumbells
5x Weighted Pull ups- I did BW only
SAM - Shoulder Mobility Drill

(4) 5 Rounds
5x Mr. Spectacular- I used 25 lb dumbbells
30m Tire Drag (15m forward, 15m backward)-skipped this part, didn't have anything to drag
5x Y+L Shoulder Strength Mobility Drill-I used 2.5 lb plates

I later did a 45 min trail run

6/30/09
I did a 45 minute spin class and then did 45 minutes on the tread mill with a 35 lb ruck at 4 MPH at a 4 degree incline

[Ndog275]

DIE A LITTLE MORE results for 7/1/09

Obj: Stamina, Threshold, gym-based

Warm up: 10 minute Sandbag Getup @ 80# (subsituted a turkish get up instead at 15 lbs)

Training:

15-14-13-12-1-10-9- ........1
Dead Lift @ 185#
1-Arm Clean and Press @ 20kg Kettlebell
GHD Situps
Back Squat @ 135#
Scotty Bob @ 25# dumbbells ( Use this rep scheme for the Scotty Bob's:
8-8-7-7-6-6-5-5-4-4-3-3-2-2-1)

I used 95 lbs on the dead lift and 125 lbs on the squat. I did the Scotty Bobs with BW only.

I got thru sets 15-5 before I was out of time and had to leave the gym.

For the cardio workout on 7/2/09 I did a 45 minute spin class.

Edited to add-
Still using militaryathlete.com and it's been a little quiet in the PT forum....

[Ndog275]

I'm a day behind due to travel requirements. I did the 7/6/09 work out on 7/7/09. Here's my results

GORGEOUSLY SKANKY

Obj: Work Capacity

Warm up: 5 Rounds
Mini Leg Blaster-I omitted the jump squats.
10x Weighted Situp @ 25#

Training:

(1) 10 Rounds
30 sec 1-arm Clean and Press @ 20kg - Right Arm (I used a 15 lb dumbell)
30 sec 1-arm Clean and Press @ 20kg - Left Arm
30 sec rest

***** Rest 5 Minutes *****

(2) 5 Rounds for Time
10x Dead Lift @ 185# (I went 95#)
5x Scotty Bob @ 25# dumbbells ( I used 15 lb dumbells)
10x Box Jump @ 24" Box (Knees still hurting so I did ten step ups each leg)

(3) 6 Rounds (grind, not for time)
15" Rope Climb (no rope to climb, I did towel pull ups 4-4-2-3-3-2)
3x Sandbag Getups @ 100# Bag (6x total) or 5x Sandbag Getups @ 80# bag (10x total)-(no sandbag, I used a 35 lb plate for 3 sets and a 25 lb plate for the last 3 sets)
30m Farmer Carry holding 2x 75# dumbbells (45 lb dumbell was the heaviest they had)

Still using militaryathlete.com/check there for the daily workout. Post your results for 7/8/09

[Ndog275]

Still using militaryathlete.com for the daily workout.

I'm still a day behind due to travel.

I rowed today instead of running or rucking. Knees don't recover as quickly as they used to. I cheated myself and only did 60 minutes instead of 90.

The training session for 7/8/09 that I'll be doing tomorrow AM was named after GUY "BEAR" BARATTIERI.

I met Bear when he was a team captain in 1st SFG and later we were cops together in the Seattle area. Bear was killed in Iraq a while ago. He was a stud and it's fitting to have this smoker named after him.

[Ndog275]

Ok, been on the road and gymless.

Thursday- 2 mile run
50 burpees to pull ups

Friday found a little hotel gym to use.

50 Renegade man makes
5 sets of the medicine ball complex
3 minutes on the treadmill at 15 degree incline followed by 10 floor bench presses @ 25 followed by 25 lb weighted sit up-10 reps. Did this one 3 times.

Will be using militaryathlete.com as my surroundings allow. I recommend that you DEPs do the same. Post you results

[Nomad]

Ok....Tomorrow's WO:

For time, you will complete as many iterations of the following exercises, in sequence, in a 20 minute timespan.

5 Pull Ups
8 Bench Press @135lbs
5 Handstand Pushups
5 Dips
500m Row

I got to the 5th rowing session and was out of time. Preceded that with a good 60 minutes of Thai boxing, so we'll be doing this one again fresh in the next couple of weeks.

Post your stats!

[Praetorian]

Ranger Nomad,

Will be completing tonight, I believe my gym has a row machine. If not I will be performing this monday morning as my work has a rowing machine in it's gym.

[Nomad]

Praetorian,

Post your results in here by the end of the day.


Friday's WO will be 6 Rounds of the following circuit all done with the same Barbell, with one 10lb plate on each side:

6 x Bent over rows
6 x Upright rows
6 x Standing press
8 x Single Leg offset squats (4 on each side, keep your legs at a 45 degree angle - boxer style stance)
6 x Good Mornings
6 x Thrusters (squat, then explode upwards and thrust the bar over your head, lower it slowly, then squat again etc)
6 x Deadlifts

Take sixty seconds, no more, no less, in between sets to rest.

Stretch before you start this and make sure you are warmed up. Any kind of explosive workouts will incorporate a lot of movements and you don't want to do that with "cold" muscles.

Finish off with 15 minutes of medium intensity cardio, at about 75% of your MHR.

Let me know how it went and whether this was too easy and we need to add more weight or if this was about right. As time goes on, we will increase the weight and reps, while decreasing the amount of time you get to rest.

Have fun!

[PocketKings]

Ok....Tomorrow's WO:

For time, you will complete as many iterations of the following exercises, in sequence, in a 20 minute timespan.

5 Pull Ups
8 Bench Press @135lbs
5 Handstand Pushups
5 Dips
500m Row

I got to the 5th rowing session and was out of time. Preceded that with a good 60 minutes of Thai boxing, so we'll be doing this one again fresh in the next couple of weeks.

Post your stats!

4 iterations before I collapsed in a pile of weakness and self loathing. 20 min on the bike after.

[Milktrckcopilot]

Ranger Nomad,

I'm going to start using this program today. I've searched through google and militaryathlete.com and I can't find a description for "Single Leg offset Squats". Is there a description on another site?


MTCP