4/21/22

AM Workout (0700)

Today was as solid workout ... ran all of these in 1:30-1:36 ... felt good aerobically, this was great training for my PFT next week

4 Sets of: 
Run 400 Meter for 00:01:39
Rest for 00:00:30
Run 400 Meter for 00:01:39
Rest for 00:00:30
Run 400 Meter for 00:01:39
Rest for 00:05:00

-Complete

PM Workout (1530) 

Had a decent session this afternoon... squatting felt a bit heavy after the 12x400m this morning... but got everything in and had a good time. Looking forward to training tomorrow. 

Warm-up

Cardio of Choice x 3-5 minutes 

+

2-3 Rounds

10 Knee Over Toes Calf Raise R

10 Knee Over Toes Calf Raise L

*Bring the knee as far forward over the toe as possible without letting the heel come up to find your start position. Then raise the heel. 

15 Standing Banded Psoas March R

15 Standing Banded Psoas March L

*Bring the knee forward as far as possible to activate the hip flexors. Minimize rounding in the low back. 

-Complete 


A.

14mins Continuous Movement

3 Turkish Get Ups R

4 Single Arm KB Overhead Reverse Lunge R

5 Single Arm KB Windmill R

200/160m Bike 

3 Turkish Get Ups L

4 Single Arm KB Overhead Reverse Lunge L

5 Single Arm KB Windmill L

200/160m Bike

-Complete with 35# KB ... 4 rds plus a few reps 

 

B.

Back Squat 

4x5, add 0-20 over last week’s set

-385# for 4x5  (10# over last week) 

 

C.

3 Sets

1. Box Pistol; 20X1; 6-8/leg

rest 45sec

2. Bent Over DB Lateral Raises x 10 reps 

rest 45sec

3 Dumbbell Pull Over; 20X1; 10-12 reps

rest 60-90sec back to 1

-Complete ... 2x15# for the lateral raises, 25# DB for the pull-overs 

 

D.

For Time

20m Cross Body KB Carry (switch arms halfway)

16 Alternating Goblet Curtsy Squats

40m Cross Body KB Carry (switch arms halfway) 

12 Double Push Up Burpees

60m Cross Body KB Carry (switch arms halfway) 

16 Alternating Goblet Curtsy Squats

80m Cross Body KB Carry (switch arms halfway) 

12 Double Push Up Burpees

100m Cross Body KB Carry (switch arms halfway) 

16 Alternating Goblet Curtsy Squats

120m Cross Body KB Carry (switch arms halfway)

-This took about 11 minutes with 2x35# KB ... went lighter and moved through this at a quicker pace ... double push-up burpees are WAY worse than regular burpees.