New Blog Format

The Faction blog is keeping track of things slightly different from now on.  Since each member has decided to put their own twist on their training to suit their needs it would be too cumbersome to keep track of everyone's daily workouts on one page.  Therefore, if you'll notice to the right there is a link bar titled "Faction Members."  In this bar there is a link to each individual team member where they will be keeping track of their own progress.  The main page will now be used to keep track of upcoming races, team training events, and other odds and ends.

3/30

10 Rounds

10 jumping jacks

10 pullups

JR:29:00

5 Rounds

20 squats W/100lb sand bag

max pullups

JR:23:47

10 Rounds
10 Jumping Jacks
10 Pull Ups Last 2 sets were jumping Pull Ups
JML: 31:30ish

3x5 Bench Press (155#)
1x5 Deadlift (265#)
JML


Ran 4 miles
JML 31:43

JR EXTRA

DB Squat:

set-1,2,3,4

rep-10,8,8,8

weight-(in each hand)70,70,70,70

DB Lung:

set-1,2,3,4,5,6

rep-10,10,8,8,10,10

weight-40,40,40,40,40,60

Calf Raises:

set-1,2,3,4,5,6

rep-10,10,10,10,10,10

weight-45,45,45,45,90,90

3/29/09

Glorious rest day

MT √

3/28/09

4 Mile Bike

MT

Time: 16:22

JR

Time: 16:22

Max ring push ups in 2 min.

MT: 55

JR: 40

Max sit ups in 2 min.

MT: 84

JR: 70

Rope climb

MT:

- 1 trip up and down no feet

- 1 trip up no feet

JR:

- 1 trip 1/2 way up

- 10 pull ups

Max flutter kicks in 2 min.

MT: 127

JR: 116

3 Mile Run

MT: 22:12 (w/ camel bak)

JR: 26:20

Extra Work

MT

Atlas Stone loading (100#) x 2 sets of 10

Atlas Stone shouldering (100#) x 2 sets of 5 each shoulder

Lunges with 120 lb sandbag x 40 steps

Superset:

10 pushups 

10 DB floor press w/ 35#

repeat back to back for 3 sets for total of 60 reps

3/27/09

1/8 mile repeats x 20

MT

1. 00:36     11. 00:34

2. 00:34    12. 00:34

3. 00:35    13. 00:35

4. 00:35    14. 00:36

5. 00:35    15. 00:34

6. 00:34    16. 00:35

7. 00:35    17. 00:35

8. 00:34   18. 00:36

9. 00:34   19. 00:35

10. 00:35  20. 00:32

Swim:

1000m Freestyle

MT

JR: 22 mins

Completed, no time.

Extra: James

DB Bench Press: 3 min rest

set 1,2,3,4,5

rep 3,3,3,3,4

weight 100,100,90,90,90

3/26/09

Upper Body PT

MT

Atlas Stone shoulder press (100 lbs) x 3 sets of 5 reps

-2 pull ups (+10 lb chain)

-20 unanchored sit ups

-4 pull ups (+10 lb chain)

-20 hanging knee raises

-6 pull ups (+10 lb chain)

-20 leg levers

-8 pull ups (no added weight)

-20 flutter kicks

-10 pull ups (no added weight

- 20 V ups

- reverse back down to 2

3/25/09

Sprints with ROTC:

MT

1/8 slow, 1/8 fast

1/4 slow, 1/4 fast

repeat for total of 2 miles

3/24/09

1/2 mile repeats x 6

MT

1 - 3:20   2 - 3:18

3 - 3:25   4 - 3:21

5 - 3:25   6 - 3:21

JR

1 - 4:11    2 - 4:05

3 - 4:11   4 - 3:40

5 - 4:10  6 - 3:26

Swim - hypoxic pyramid

2,4,6,8,10,12,10,8,6,4,2 strokes per breath x 100m each

1100m total

Tread water

20 minutes

3/23/09

100 pull ups for time

MT - 14:20

JR - 18:45

1 Mile Repeats x 4

MT

1 - 7:16   2 - 7:45

3 - 7:49  4 - 7:22

JR

1 - 10:10  2 - 9:40

3 - 9:16   3 - 8:11

Max ring push ups in 2 min.

MT - 45

JR - 31

Max sit ups in 2 min.

MT - 72

JR - 60

Max flutter kicks in 2 min.

MT - 110

JR - 83

Extra work

MT - Tricep extensions on climbing rope 2 sets of 8

JR - Dumbbell Chest Press

Set 1-5

Reps 4/6/8/8/8

Weight(each hand) 90/70/60/50/45 

Tricep Ext.(cable machine)

Set 1-5

Reps 6/6/8/8/10

Weight 160/140/130/120/100