October 26- 174 lb. Long cycle clean and jerk, 2x22.5k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Pushups with hands a 48 inch elevated surface: 1 set of 100. Level chin-ups with feet on a waist-high surface: 2x9. Dips: 2x10. Shoulder bridges: 1x10. Pistols: 20 reps, alternating legs. About two hours of work with a shovel at a moderate pace.
October 24- 175 lb. Long cycle clean and jerk, 2x22.5k (49.5 lb): 10m @ 5rpm = 50 reps. Dips: 2x10. Elevated pushups with hands on a 48 inch surface: 100 reps in 1 set. Lever chin-ups with feet on a waist -high platform: 2x8. Pistol squats: 20 reps, alternating legs (10 reps per leg).
October 22- 174- Long cycle clean and jerk, 2x24k: 3m @ 6/5/5 rpm = 16 reps. 4m @ 6/5/5/5 rpm = 21 reps. 2x20k: 3m @ 8rpm = 24 reps.
October 19- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Rested 5m, then 100 swings in 5m with 28k. Rested 1m, then 10 getups in 10m with 28k. Then worked for an hour cutting, chucking, and stacking firewood from a fallen tree.
October 18- Did PT at CAP. Ran 1 mile with a new cadet in 10:21. Then did pushups in response to a challenge from a cadet: 85 reps. Then 41 situps in 2m.
October 17- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Rested 5m, then 100 swings in 5m with 28k. Throughout the day, GTG pistol squats. 2 sets of 50 reps of wall pushes and vertical pulls. Long cycle was a little tough, but the rest was nice and easy.
October 13- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 8m @ 6/5 rpm = 44 reps. Rested 4m, then swings, 28k: 100 in 5m. Rested 1m, then getups 28k: 10 in 10m.
October 12- Long cycle clean and jerk. Warm up: 1m @ 6rpm with 2x22k. Work set: 5m @ 5rpm with 2x24k = 25 reps.
October 8- Long Cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 57 reps in 10m. Alternated 6/5 reps, with 7 reps last minute. This set was incredibly easy- everything came together perfectly.
October 5- 174 lb. Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. HR about 185. Rested 5m, then swings with 24k: 10 reps on the :00 and :30 for 5m = 100 reps. Rested 1m, then 1 getup otm for 10m with 24k. Swings and getups were much easier than Monday's with 32k. Getups were a nice cooldown. Lifted outside in very nice, cool weather.
October 3- Long cycle clean and jerk. Warm up: 1m @ 6 rpm with 2x18k; 1m @ 5rpm with 2x22k. Work Set: 10m @ 5rpm with 22k = 50 reps. Rested 5m, then 10 swings every :30 with 32k, alternating right and left. Rested 5m, then 1 getup on the minute for 10m with 32k. Simple and sinister, but with a longer break between swings and getup. Lifted after lunch. Weighed 175 before, 173.5 after. Sweated out 1.5 lb.
October 24- 175 lb. Long cycle clean and jerk, 2x22.5k (49.5 lb): 10m @ 5rpm = 50 reps. Dips: 2x10. Elevated pushups with hands on a 48 inch surface: 100 reps in 1 set. Lever chin-ups with feet on a waist -high platform: 2x8. Pistol squats: 20 reps, alternating legs (10 reps per leg).
October 22- 174- Long cycle clean and jerk, 2x24k: 3m @ 6/5/5 rpm = 16 reps. 4m @ 6/5/5/5 rpm = 21 reps. 2x20k: 3m @ 8rpm = 24 reps.
October 19- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Rested 5m, then 100 swings in 5m with 28k. Rested 1m, then 10 getups in 10m with 28k. Then worked for an hour cutting, chucking, and stacking firewood from a fallen tree.
October 18- Did PT at CAP. Ran 1 mile with a new cadet in 10:21. Then did pushups in response to a challenge from a cadet: 85 reps. Then 41 situps in 2m.
October 17- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Rested 5m, then 100 swings in 5m with 28k. Throughout the day, GTG pistol squats. 2 sets of 50 reps of wall pushes and vertical pulls. Long cycle was a little tough, but the rest was nice and easy.
October 13- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 8m @ 6/5 rpm = 44 reps. Rested 4m, then swings, 28k: 100 in 5m. Rested 1m, then getups 28k: 10 in 10m.
October 12- Long cycle clean and jerk. Warm up: 1m @ 6rpm with 2x22k. Work set: 5m @ 5rpm with 2x24k = 25 reps.
October 8- Long Cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 57 reps in 10m. Alternated 6/5 reps, with 7 reps last minute. This set was incredibly easy- everything came together perfectly.
October 5- 174 lb. Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. HR about 185. Rested 5m, then swings with 24k: 10 reps on the :00 and :30 for 5m = 100 reps. Rested 1m, then 1 getup otm for 10m with 24k. Swings and getups were much easier than Monday's with 32k. Getups were a nice cooldown. Lifted outside in very nice, cool weather.
October 3- Long cycle clean and jerk. Warm up: 1m @ 6 rpm with 2x18k; 1m @ 5rpm with 2x22k. Work Set: 10m @ 5rpm with 22k = 50 reps. Rested 5m, then 10 swings every :30 with 32k, alternating right and left. Rested 5m, then 1 getup on the minute for 10m with 32k. Simple and sinister, but with a longer break between swings and getup. Lifted after lunch. Weighed 175 before, 173.5 after. Sweated out 1.5 lb.
No comments:
Post a Comment