1/21/17

Complete Rest / hangover ... ended up drinking a bit last night ... was planning on working out today, but wasn't feeling up to it. I probably needed the rest after this week anyway... really looking forward to getting into the gym for some solid workouts tomorrow.

1/20/17

Had another land navigation event today... about 12ish miles of walking with a light load. Pretty taxing over the course of the day and everything else we've done this week.

1/19/17

Much needed complete rest

1/17 & 1/18

Went on a two-day field exercise here at The Basic School. It was a field ex all about patrolling... basically walked under a combat load with my machine gun for two days straight with very little rest. Also had very little real food... brought some protein bars and peanut butter and jelly sandwhiches... but mostly had MREs. Overall it was good training, but pretty physically demanding. It was tough only getting about 5 hours of sleep Monday and Tuesday and then 6 Wednesday night. Need some rest after this time in the field.

1/16/17

A.
50 Minute Aerobic Run ... lots of rolling hills.

-Came in at 49:45 ... 8:45 mile pace, ~5.7 miles, 580 feet of elevation gain and loss. Overall a solid run, haven't done much dedicated running like this, didn't push the pace much at all given the high volume of training the last couple days. Great run overall, two days in the field coming up tomorrow. Really thankful for the holiday today... having two cups of coffee and then going for a run at 0800 really beats waking up for some bullshit time wasting formation at 0500.

B.
15 Minute ROMWOD

-Complete

1/15/17

AM Workout (0730)

This morning was a solid cardio/gymnastics session. Everything we did was pretty fun and challenging. Made up all the programming for today in an attempt to compliment what we did yesterday, overall got a lot out of it.

A.
10 Minutes to Establish 1 RM Weighted Strict Pull-up

-44# x 2, 66# x 2, 72# x 1, 82# x 1, 97# x 1 ... felt solid on these.

B.
Strict 'Chelsea'-ish
EMOM 30:
5 Strict Pull-ups
10 Push-ups
14 Alternating Jumping Lunges

**If you fail to finish the reps within a round, take one minute off and then resume on the following minute

-Complete, no missed rounds or reps ... the last 10 minutes of this were very challenging, overall great conditioning.

Rest 10 minutes then...

C.
3 Rounds, for intensity:
:20 Truform Runner @ 100% sprint
Russian Twists (20#) x 20 reps
Med-Ball Sit-ups (20#) x 20 reps

straight into...

3 Rounds, for intensity:
:20 Truform Runner @ 100% sprint
Russian Twists (20#) x 20 reps
Hollow Rocks x 20 reps

straight into... 

3 Rounds, for intensity:
:20 Truform Runner @ 100% sprint
Russian Twists (20#) x 20 reps
Flutter Kicks (4 count) x 20 reps 

-16:43 ... this was some very solid core work... and actually my first time using a Truform. Overall this was really tough and left me completely covered in sweat. Great stuff.

PM Workout (1530)

A.
Every 3 for 30 (10 sets):
20 Calorie Row
25 Foot Hand-Stand Walk
10 Toes-to-Bar

-Complete ... each set was between 2:00 - 2:35 ... started really feeling this during the second half. Really good cardio / skill work ... was considering doing a little more volume, but this really thrashed me, I felt like I got an adequate workout from this. Overall this weekend was a very solid two days of training.

B.
20 Minute ROMWOD

-Complete

1/14/17

AM Workout (0730)

Had a super solid workout this morning ... higher volume session and I felt good on everything. Really happy to be able to train hard like this at TBS. Worked out with a guy I've never worked out with who has some crossfit experience, it was a really nice change to workout with someone else. We definitely got more out of this working out together. Great workout, great way to spend my Saturday morning.

A.
Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk

-185#, 205#, 225#, 235#

B.
EMOM 12:
Power Snatch + Overhead Squat
Build over the course of 12 sets

-135#, 135#, 165#, 165#, 185# x 6 sets, 195#, 195#

C.
3 Sets:
Seated DB Strict Press x 8 reps
Rest as needed

-2 x 50# DB, 2 x 60# DB, 2 x 60# DB (fail - 8 reps) ... felt tough, shoulders were pretty much dead by the time I got here.

D.
Back Squat
Set 1- 5 reps (245#)
Set 2- 3 reps (335#)
Set 3- 1 rep (355#)
Set 4- 10 reps (245#)
Set 5- 10 reps (245#)
Rest 2-3 minutes

-Just went off feel here, added 20# to each set over last week, except the single, which was only 10# more.

E.
On an 18:00 Clock:
Complete as many rounds and reps as possible in 2 minutes of:
10 Thrusters (95/65 lbs)
10 Bar-Facing Burpees
Rest 4 minutes, and repeat for a total of three sets

These must be sprint sessions. Do not pace – instead, learn how it feels to hit the throttle and hold nothing back…then rest 4 minutes and do it again.

-2 Rounds + 5 Thrusters ... 2 rounds ... 1 round + 8 burpees ... ROUGH... very solid conditioning, tough on the lungs and legs.

F.
3 Sets:
Plank x :75
Side DB Lateral Raise x 10 reps (2 x 20# DB)
Rest as needed

-Complete

G.
20 Minute ROMWOD

-Complete

PM Workout (1400) 

Had a solid afternoon session... trained with the same guy again, got a really good workout in. I felt really solid on the rowing... legs were a little shot on the squat cleans, but overall tried to push everything as much as I could. Definitely have had times in my life where I would have cruised through part A much quicker... but I'm okay with that... I'm really just happy to actually get to workout on my accord. 

A.
AMRAP 12:
9 Dead-lifts (185/125#)
7 Bar Muscle-ups
5 Squat Cleans (185/125#)

-4 Rounds + 3 dead-lifts ... bar MU were UB ... 4/3 ... 5/2 ... 5/2 ... dead-lifts were UB then 3 sets of 5/4 and squat cleans were all singles ... tough after the squats and thrusters this morning.

B.
Twenty Sets of:
250m Row (at PR 2k pace)
Rest :30

-Tried to keep a 1:39/500m pace, but I dropped off quite a bit on the second half. All of these were between 1:38 and 1:46 ... overall really solid cardio, lungs felt great.

C.
150 Bicycle Crunches in as few sets as possible

-Went 100/30/20 ... burner.

1/13/17

6 Mile Ruck ... about 70ish lbs of gear? This was by far the easiest hike I've done at TBS ... it was kind of a joke. I didn't have to carry my machine gun, so switching back to the M16 for a ruck was an extremely nice change. 6 Miles was too short a distance to challenge me at all, overall not that great of training... But this hike was for the failures of previous hikes to remediate the training... so the standards were lower overall (load, pace, no crew served weapons) in order for them to 'pass' this distance in training. Anyway, this was the extent of my activity today... getting ready for some higher volume over workouts over the next couple days given that I have the weekend off.

1/12/17

Active Rest ... no scheduled active recovery ... but ended up doing a lot of physical activity today. Had about 3 hours of combat patrolling in the morning and then some more random walking around in the afternoon ... definitely wouldn't categorize today as 'complete rest' ... body is feeling very sore from the last couple days of training ... definitely need some recovery time.

1/11/17

AM Workout (0700) 

Did some group PT as a platoon this morning ... wasn't too taxing, but at least we moved around a bit.  Run wasn't very fast, as we slowed it down a lot once the weaker people started falling out of the formation ... looked like this:

A.
1.5 Mile formation run in boots/utes

then...

3 Sets:
30 Push-ups
Rest 1-2 minutes

then...

1.5 Mile formation run in boots/utes

then...

3 Sets:
40 Sit-ups
10 V-ups
Rest 1-2 minutes

then...

1 Minute Plank Hold

B.
20 Minute ROMWOD

-Complete

PM Workout (1730) 

Got in the gym this evening for a bodybuilding back and arms workout. Overall got a lot of good intensity out of this, really enjoyed working out by myself and getting in some good lifting and a solid pump.

A.
Dead-lift
10-10-10-8-6
Rest as needed

-225# x 10, 295# x 10, 345# x 10, 395# x 8, 405# x 6 ... felt really solid here, haven't been deadlifting much, but this was some great strength training... I really miss lifting heavy.

B.
EMOM 10:
Strict Weighted Pull-ups (44#) x 3 reps

-Complete

C.
3 Sets:
DB Row x 20 reps (10 each arm)
Rest as needed

-Used 97# KB across ... haven't done these in a while, but felt very solid.

D.
3 Super-Sets:
EZ Bar Preach Curls (60#) x 10 reps
Standing Hammer Curls (2 x 35# DB) x 10 reps
Rest 2:00

-Complete

E.
3 Super-Sets:
Wide Grip Cable Curls (35#) x 12 reps
Reverse Grip Cable Curls (25#) x 10 reps
Rest 2:00

-Complete ... great finisher on the biceps and forearms.

1/10/17

Today was overall a some decent activity, nothing too crazy. Then did a Crossfit class in town in the evening.

A.
Ran the Marine Corps 'Double Obstacle Course' today around 1400 ... got 3:07 ... 10 seconds slower than my original PR, but it was cold as shit and I wasn't feeling too great today. When I finished I wish I had gone a little faster, but overall still a solid score.

B.
Push-Press
5-5-3-3-3

-185#, 195#, 215#, 225 (fail - 2 reps), 225# (fail - 2 reps) ... didn't feel particularly strong today, tried to go as hard as possible though.

C.
AMRAP 15 Minutes:
10 Push-Press (95/65#)
10 Front Rack Lunges (95/65#)
10 Bar-Facing-Burpees

-9 Rounds ... a big burner on the lungs and shoulders ... felt a lot like an 'Open' workout ... very good cardio, not too taxing though.

1/9/17

Complete Rest ... body is pretty beat up and sore from the last 3 days ... happy I got some solid workouts in the last couple days.

1/8/16

AM Workout (1200)

Dropped into a gym for some open gym time ... programmed something up for myself given what the gym had available. Overall got some good conditioning out of this.

A.
For time:
27-21-15-9
Bench Press (135/95 lbs)
KBS (72/53 lbs)

Rest 5 minutes, and then…

B.
Four rounds for time of:
6 Power cleans (185/125 lbs)
20 Wall Ball Shots (20/14 lbs)

Rest 5 minutes, and then…

C.
Three rounds for times of:
15 Overhead Squats (95/65 lbs)
15 Toes-to-Bar

-Result:
-A = 12:29
-B = 7:50
-C = 5:01

D.
3 Sets, not for time:
Weighted GHD Hip Extensions (45#) x 10 reps
Leg Lifts x 20 reps
Rest 2:00

-Complete

E.
20 Minute ROMWOD

-Complete ... felt really good on my body ... definitely necessary after the last few days.


PM Workout (1630) 

A.
Row 10k

-42:12.6 = 2:06.6 average ... I was trying to keep between 2:05 and 2:10 throughout the entire 10k, this went well, I felt good aerobically ... kind of boring, but glad I got this in.

B.
For complete, in as few sets as possible:
100 Bicycle Crunches (one rep = elbow to knee)

-Went 80/20 with about a 10 second break

1/7/16

AM Workout (0800)

Had an awesome workout this morning, basically had the gym at TBS to myself the entire morning. Usually the gym is packed and there isn't enough room or equipment to do everything I want to do, but this morning I was able to get in everything I had planned out and had a super solid workout. This was the best workout I've had at TBS in a while, maybe the entire time I've been here? Anyway, I was really happy how recovered and fresh I felt given that we hit the E Course yesterday. I didn't feel strong and my lifting numbers were very low, but I am at ease with the fact I'm losing strength while here... TBS is almost half way over and I will get back to regular strength training then. For now, I am just happy to get in a training session like this.

A.
Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press

and then…

Take exactly 10 minutes to build to today’s heavy Push Press

and then..

Take exactly 10 minutes to build up to today's heavy DB Press x 8 reps

-Strict Press x 1 up to 175# (95# x 8, 125# x 5, 145# x 2, 165# x 1, 175# x 1)
-Push-Press x 1 up to 225# (185# x 5, 215# x 2, 225# x 1)
-DB Press x 8 up to 2 x 60# (40#s, 50#s, 60#s)

B.
Back Squat
Set 1- 5 reps
Set 2- 3 reps
Set 3- 1 rep
Set 4- 10 reps
Set 5- 10 reps
Rest 2-3 minutes

-5 = 225#
-3 = 315#
-1 = 345#
-10, both sets= 225#

C.
For time:
27 Thrusters (95/65 lbs)
12 Bar Muscle-Ups
21 Thrusters
9 Bar Muscle-Ups
15 Thrusters
6 Bar Muscle-Ups
9 Thrusters
3 Bar Muscle-Ups

Rest 5 minutes then...

For time:
50 Dead-Hang Strict Burpee Pull-ups

-11:45 ... this was rough ... thrusters were 20/7 ... 7/7/7 ... 10/5 ... 9 ... Bar MU were 4/4/4 ... 4/3/2 ... 3/3 ... 3 ... overall great conditioning, was definitely weird doing this in a bodybuilding gym filled with dumb Marines, specifically some retard doing lat-pulldowns with straps on his hands right next to me ... but great conditioning, glad I got this in.
-6:30 ... stayed consistent here, just got through it, was tough after the thrusters.

D.
Every 3 for 9 minutes (3 Sets):
Plank x :60
DB Side Lateral Raise x 10 reps (2 x 20# DB)

-Complete ... good accessory work, planking felt bad, haven't been doing it much lately.

E.
15 Minute ROMWOD

-Complete ... felt awesome, low back/left glute was a little tight from yesterday.

PM Workout (1500)

Got in and out of the gym quickly this afternoon, got some solid cardio in and put the core work together on the spot. Nice PM session.

A.
Every 3 for 30 (10 sets):
500m Row

-Result:

1 = 1:49.5
2 = 1:47.8
3 = 1:48.3
4 = 1:47.2
5 = 1:46.7
6 = 1:46.7
7 = 1:47.5
8 = 1:48.6
9 = 1:48.6
10 = 1:49.2

B.
3 Rounds:
15 Hollow-Rocks
30 Russian Twists (20#)
Rest 2:00

-Complete

1/6/17

Today was our first run through of the 'E Course' (endurance course) at TBS ... it is tough to get a 100% score and is definitely a solid test of general fitness and aerobic endurance / durability. I didn't really know what to expect from the course, a perfect score of 100% is 60:00 or under. I scored right around 63 minutes, which is a 95%. I ran in heavy infantry combat boots, going to run the course in lighter-weight running boots next time in order to try to get sub 60:00.

1/5/17

Complete Rest ... wanted to get something in today... but work hours were really long and I just didn't really have it in me at the end of day... plus we are running the endurance course tomorrow (obstacle course and then a 5 mile run with an m16 and moderate load) so I didn't want to do anything too hard that would affect that ... looking forward to some free time this weekend to actually workout.

1/4/17

Active Rest ... no actual workout today, but had a land navigation event that took about 3 hours of constant walking through the woods under a light load.

1/3/17

AM Workout (0630) 

3 Mile Easy/Moderate Run

-Ran 3 Miles in about 20-21 Minutes ... started out easy with an 8ish minute pace and picked it up closer to a 6 minute for the final couple miles. Overall not too taxing, but was some good movement... cold/wet morning, but still great to get out the door and run after being trapped in feet of snow for the last two weeks.

PM Workout (1830) 

Hit up the crossfit class at the gym in town ... my buddy from TBS joined the class, which was a nice change. Overall not a very tough workout, low volume on the lifting and conditioning ... but better than nothing.

A.
Push-Press
5-5-5
3-3-3

-165#, 185#, 195#
-205#, 215#, 225# (f) ... couldn't get that last rep at 225# ... have lost a lot of overhead strength since TBS started. At least I got to lift today though.

B.
4 RFT:
15 Box Jumps (24/20") **step-down each rep
15 KBS (53/35#)
15 Wall-Balls (20/14#)

-7:25 ... unbroken ... not too taxing, but definitely got my HR up a bit. 

1/2/17

Further Complete Rest / travel back to VA

1/1/17

Complete Rest / bad hangover ...