6/12/21

AM Workout (0630) 

Endurance Course Run Through - ran through the endurance course (5 mile trail run) again ... boots/utes. This was a really fun time, led a group of midshipmen through the course and got a nice sweat. Took about 85 minutes, lots of stops explaining the route, obstacles, casevac plan etc. 

PM Workout (1800) 

Got in a solid back/bicep pump ... didn't feel particularly strong, but I've been working a lot and burning a massive amount of calories during this training. 

A.

Deadlift 

5x5

-365#, 405#, 415#, 425#, 435# x 4  ... worked up to these with no belt/chalk ... didn't feel particularly great, especially the 4th rep at 435#, it slipped out of my hand a bit and I just called it there. 

B.

Pull Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-3x12, unweighted 

 

C.

Cable Rows 

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 

-3x12 with 145# 

 

D.

Lat Pull-Downs

3 sets x 15-20 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. If you do not have access to a Lat Pull-Down machine you can substitute for Wide Grip Pull-Ups or do three extra sets of Rack-Chins.

-3x15 with 105# 

E.

DB Shrugs

3 sets x 15-20 reps 

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 

-2x100# for 3x15 

 

F.

Dumbbell Hammer Curl

3 sets x 12-15 reps

The goal is to come as close to failure as possible within the given rep range without actually failing for all three sets.

-3x12 with 2x45# DB 

 

G.

Cable Curls

3x15 

-Complete, 40# 

H.

Shoulder "Y"s

3 sets x 12-15 reps

Can be done with dumbbells or standing with bands/cables. Example video starts at "I"s.

 

-3x12 with 25# DB