4/26/22

AM Workout (1200)

USMC PFT 

Pull-ups: 24 (100 points) 
Crunches: 115 (100 points) 
3 Mile Run: 20:36 (85 points)

Score: 285 ... ran over a minute faster than last year, which was nice ... I was hoping to run a 19:40 for a score of 290, but I was overly optimistic ... still happy with this, 285 is a solid score ... this is a 6:52 mile pace and a 21:20 5K pace ... not too shabby for a 210# person. 

PM Workout (1600)

Had a solid afternoon session ... this morning didn't tax me much at all, felt good throughout this workout ... mentally happier in the gym now that the PFT is off my plate. 

Warm-up

2-3 Rounds

200 Single Unders (use a weighted rope if you have one) or cardio of choice x 2 minutes 

20 Band Pull Aparts

*Initiate the movement with the posterior shoulder muscles and do not allow the shoulders to shrug up toward the ears. 

10 Single Arm DB Cuban Press R

10 Single Arm DB Cuban Press L

*Drive the elbow straight up. As you rotate the arm back do not allow the elbow to drop lower. 

-Complete 

 

A.

3 Sets

1. Dumbbell Elbowing Row x 10-12/arm

2. Planche Lean 30-45sec

3. Single Arm Ring Row Hold 20-30sec/arm

rest as needed between movements and sets

-Complete

 

B.

Bench Press 3x3 @ - add 0,5,10 lbs over last week

-255# across for 3x3 ... same weight as last two weeks, but have been doing this without a spotter, so I am not pushing the loading. 

 

C.

3 Super-Sets:

DB Bench Press  x 10-12 reps 

Barbell Row x 10-12 reps
Rest as needed 

-DB Bench went 100#s x6 ... then dropped down to 2x10 with 75#s ... rows across 3x10 with 185# 

 

D.

On a 35:00 running clock: 

EMOM x 15mins

1st -  10 Strict Ring Dips 

2nd - 16 Anchored Sit Up

3rd - 12/8 Calorie Assault Bike

 

Rest 5 minutes then... 

 

EMOM x 15mins

1st - 1 Dumbbell TGU per arm at tough load (used 75#) 

2nd - 10 Alternating DB Snatch (75/50#) 

3rd - 12/8 Calorie Row

-Complete ... second part was tough ... really fun/solid conditioning piece ... toughest TGU I've done in a long time. 

 

Cooldown

1. Passive Hang x 2 min

*Keep your feet on the a surface if you can not hang for the entire time.

2. Supinated Passive Hang x 1 min 

*Keep your feet on the a surface if you can not hang for the entire time.

3. Seated Shoulder Extension x  2 min 

*Keep your chest and head up, shoulder blades back and down.

4. Childs Pose with Lat Stretch x 1 min/side

-D/N complete