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