LT Uniform 091115

Strength:

Iso-Bench Press: (per arm)
1 x 10 #45
1 x 10 #65
1 x 10 #85
1 x 10 #90
1 x 10 #100
1 x 10 #110
1 x 8 #120
1 x 6 #120
1 x 3 #120
1 x 3 #110
1 x 4 #100
1 x 6 #90
1 x 6 #85
1 x 4 #65
1 x 8 #55
1 x 12 #45
1 x 10 #45


Iso-Lateral Row: (per arm)
1 x 10 #45
1 x 10 #65
1 x 10 #85
1 x 10 #90
1 x 10 #100
1 x 8 #110
1 x 8 #120
1 x 5 #120
1 x 3 #120
1 x 4 #110
1 x 5 #100
1 x 6 #90
1 x 6 #85
1 x 8 #65
1 x 8 #55
1 x 12 #45
1 x 10 #45


Cable Rows:
1 x 10 #105
1 x 10 #120
1 x 8 #135
1 x 4 #135
1 x 3 #135


...and a moment of silence before getting in my car to go home....

Rest

DONSA

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Deadlift
1 x 10 #45
1 x 10 #65
1 x 10 #95
1 x 5 #115
1 x 5 #125
1 x 3 #135
1 x 3 #155
1 x 3 #175
1 x 3 #195
2 x 3 #205
250m Warm up Row

Workout 1
"Christine" (modified)
3 Rounds
500m Row @ 1:35/500m Pace
12 Deadlifts #205 (bodyweight)
21 Box Jumps 31" *modified from 24"

- Rest 5 minutes, then -

Workout 2
"DG" (modified)
10 minute As Many Rounds/Reps As Possible (AMRAP)
8 Toes-to-bar
8 Dumbbell Thrusters
10 Barbell Walking Lunges #70 *modified from #35 dumbbell walking lunges

**Got 4 rounds + 1 rep (toes to bar)

Taper

Light "talk-test" jog.  2.5 miles.

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1 x 10 #45 Shoulder Press
1 x 10 #45 Back Squat
1 x 10 #65 Shoulder Press
1 x 10 #65 Back Squat
1 x 10 #85 Shoulder Press
1 x 10 #85 Back Squat
1 x 5 #105 Shoulder Press
1 x 5 #105 Back Squat
1 x 5 #125 Shoulder Press
1 x 5 #125 Back Squat
1 x 3 #135 Push Press
1 x 3 #135 Back Squat
1 x 1 #135 Push Press
1 x 1 #135 Back Squat


Workout
6 Rounds
7 Push Press #135
7 Back Squat #135
400m Sprint

Cardio

Run 0.5 miles away from your house and back.
- then -
Do two M100 cycles  See Bottom
- then -
Run 0.5 miles away from your house and back

- then -

2 x 20 Push-ups
2 x 20 Sit-ups

- then -

Stretch.  Do not do this quick.  Stretch head to toe, then do it again.  Revisit areas that are tight or show very limited mobility.

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1 x 5 #45 Hang squat clean
1 x 5 #45 Deadlift
1 x 5 #65 Hang squat clean
1 x 5 #65 Deadlift
1 x 5 #95 Hang squat clean
1 x 5 #95 Deadlift
1 x 5 #115 Deadlift
1 x 5 #185 Deadlift

workout:
21-15-9 Reps
Hang Squat Clean #95
Deadlift #185
Box Jump 30"

Pyramid Day

Same pyramid scheme, new goal:

Top your pyramid with 40 push-ups/sit-ups, then come back down.  You don't need to repeat the 40 reps at the top; your next set, go back down to 35, then 30, then 25, and so on.


Run:
Long, Slow, Distance:  2.75 miles.  In the middle, accelerate to 95% of your 1/4 mile split time for 0.5 miles, then return to your "talk-test" pace.

Tabata

8 Push-up Tabata (any type)

8 Sit-up Tabatas

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Strength:

Decline Power Curls
2 x 10 #25
2 x 10 #30
2 x 10 #35

Decline Dumbbell Skull Crushers
2 x 10 #25
2 x 10 #30
2 x 10 #35

Dumbbell Preacher
2 x 10 #30
1 x 10 #35
1 x 8 #35

Dumbbell Tricep Kickbacks
2 x 10 #25
2 x 10 #30
2 x 12 #35

Cable Curls
1 x 10 #95
1 x 10 #110
1 x 10 #125
1 x 10 #140
1 x 10 #155
1 x 7 #170
1 x 6 #185
1 x 3 #185
1 x 2 #185

Weighted Dips
1 x 10 #25
1 x 10 #35
1 x 10 #45
1 x 10 #55
1 x 8 #70
1 x 5 #80
1 x 3 #80
1 x 2 #80
1 x 1 #80

Fartlek... Seriously

Fartlek Run:

Run for 35 minutes.
- Run hard/sprint for 30 seconds
- Jog (light-"er") for 2 minutes


Runners Resource - Explaination

Wiki - Look at the Variations



5 x 25 Push-ups
5 x 30 Sit-ups

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Shoulder Press:
2 x 10 #45

Deadlift:
2 x 10 #45

Hang clean:
2 x 10 #45

Power clean:
2 x 10 #45

Squat Clean:
2 x 10 #45


Workout:
"Cindy Full of Grace"
3 Rounds:
- 3 Rounds of Cindy -
5 Pull-ups
10 Push-ups
15 Air Squats
- then -
10 Clean and Jerk #135

Total: 9 rounds of Cindy and one full Grace


Modified "Elizabeth"
10-5-3-2-1
Squat Cleans #135
Dips

Rest

Perform your stretching routine.

LT Uniform 090215

Strength:
Iso Lateral Bench (per arm):
1 x 10 #45
1 x 10 #45 @ 4021
1 x 10 #65
1 x 10 #90
1 x 8 #100
1 x 4 #110
1 x 4 #110
1 x 10 #45 @ 4021
1 x 5 #45 @ 20X1


Iso Lateral Row (per arm):
1 x 10 #35
1 x 10 #35 @ 4021
1 x 10 #55
1 x 10 #75
1 x 10 #95
1 x 7 #105
1 x 4 #105
1 x 12 #35 @ 4021
1 x 6 #35 @ 20X1


Snatch:
Burgener Warm-up #45 (bar)
1 x 4 #45 Power Snatch
1 x 10 #45 Squat Snatch
1 x 2 #65 Power Snatch
1 x 2 #65 Squat Snatch
1 x 2 #95 Power Snatch
1 x 2 #95 Squat Snatch
1 x 2 #115 Power Snatch
1 x 2 #115 Squat Snatch
1 x 2 #135 Power Snatch
1 x 2 #135 Squat Snatch
1 x 2 #155 Power Snatch
1 x 2 #155 Squat Snatch

Interval

Work on 1/4 mile times.

You should know the time goal you are trying to achieve in the near future.  Figure out what the 1/4 mile split time should be and work to decrease the interval time all the way out to 2.5 miles.

Ex.
Time Goal: 16:00/2-miles
= 8:00/mile
= 4:00/half-mile
= 2:00/ quarter-mile

Now, do not let your quarter mile drop below that time.  I do not know what type of runner you are, but chances are that you go out strong and try to "leg it out" in the end.  If you know your 1/4 mile split, you may find yourself going too fast in the beginning (and losing energy at the end), so, pace-down your run to stay closer to your split, then you will (more than likely) have more energy in the end.  You'll have more time to work on your overall speed later; right now, just pass.

When you are on the last 1/4 mile of your run, today, give an all out effort run.  You'll be surprised to find that you have more energy and closing speed than you thought.

To most people, running is more of a mental struggle than an ability struggle.


Finish with:
5 x 20 push-ups
6 x 20 sit-ups

LT Uniform 090115

1 x 10 #45 Front Squat
1 x 10 #45 Back Squat
1 x 10 #45 Overhead Squat
1 x 10 #45 Shoulder Press
1 x 10 #45 Push Press
1 x 10 #45 Push Jerk
Burgener Warm Up


Workout:
25 Front Squats
25 Back Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Hang Cleans
400m Run
50 Snatch
400m Run


Skill:
2 x 5 Snatch Balance
2 x 5 Split Snatch Balance
2 x 5 Jerk Balance
2 x 5 Split Jerk Balance

Effort Day

3 sets max Sit-ups
- rest exactly 5 minutes -
Run 2.25 miles full effort.

- walk 0.5 miles -

3 sets max push-ups

When I say "max," that is not until you are tired and ready for a break.  Max is when your extremities tremble and can no longer support your weight and your muscles are at failure.

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Spin Class:

Hill Endurance/Sprint Endurance (45 minutes)


Strength:
Strict Press
1 x 10 #45
1 x 10 #65
1 x 5 #85
1 x 5 #105
1 x 3 #125
1 x 3 #135
1 x 1 #155
1 x 1 #165
1 x 1 #175
1 x 1 #185
1 x 1 #195
1 x 1 #195

Ruck or Run... or Better, Ruck and Run

3 mile Speed Ruck on uneven ground

or

4.5 mile Speed Ruck on pavement

or

2.5 mile Run
- rest 4 minutes -
2.5 mile Run

or

2 mile Speed Ruck on Pavement
- and -
1.5 mile all effort Run

** Ruck weight not to exceed #40 or less than #36

Rest

DONSA

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Spin Class:

Hills/Sprints (45 minutes)


Recovery:
Iso Bench (per arm)
1 x #45
1 x #55

- Tempo
1 x #35 @ 4211
4 x #25 @ 4211

Easy Day

4 x 15 Push-ups

5 x 15 Sit-ups

4 x 20 Chair Dips

4 x 20 Foot Elevated Push-ups

15 x 15 Sit-ups

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Clean and Jerk:

1 x 10 #45
1 x 10 #65
1 x 10 #85
1 x 10 #105
1 x 5 #125
1 x 5 #135


Workout:
30-15-7 Reps
Clean and Jerk #135
Strict Dips
Toes to Bar

Recovery

Stretching - Work out the soreness if any; increase mobility to your tight muscle groups


Light jog: 30 minutes


3 x 15 Push-ups
3 x 15 Sit-ups

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Strength: Shoulders

Arnold Dumbbell Press
1 x 10 #35
1 x 10 #40
1 x 10 #45
2 x 10 #50
2 x 10 #55
2 x 8 #55
2 x 4 #55
1 x 8 #50
1 x 8 #45
1 x 15 #35


Iso-lateral Behind the Neck Press (per arm)
1 x 10 #25
1 x 10 #35
1 x 10 #45
1 x 10 #55
1 x 10 #60
1 x 10 #70
1 x 10 #80
1 x 10 #90
1 x 8 #100
2 x 4 #100
1 x 3 #100
1 x 5 #90
1 x 4 #80
1 x 4 #70
1 x 5 #60
1 x 4 #55
1 x 4 #45
1 x 6 #35
1 x 20 #25


Forward/Lateral Standing Flys
5 x 10 #10

Run Day

Run 1 mile as fast as possible

Walk 1/4 mile

Run 3/4 mile as fast as you can

Walk 1/2 mile

Run 1/2 mile as fast as you can

Walk 3/4 mile

Run 1/4 mile as fast as you can

Walk 1/2 mile

Jog 1 mile

PU/SU

2 x 10

3 x 15

4 x 20

3 x 15

2 x 10

- then -

Max unbroken push-ups

Max unbroken sit-ups

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Deadlift:

2 x 10 #45
1 x 10 #65
1 x 10 #85
1 x 10 #105
1 x 10 #125
1 x 10 #135
1 x 5 #185
1 x 5 #205
2 x 3 #225


Workout 1:
15-12-9 Reps
Deadlift #225
Box Jumps 30"


Workout 2:
7 minute As Many Rounds/Reps As Possible (AMRAP)

7 Box Jumps 30"
7 Dumbbell Burpee Deadlits #40
7 Kettlebell Swings #53 (24Kg)

*5 rounds + 4 reps (4 box jumps);  finished sixth round off the clock


PU/SU
3 x 30 push-ups
3 x 30 Sit-ups

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Cleans:

3 x 10 #45 Hang Power Cleans
2 x 10 #65
2 x 10 #85
2 x 10 #105
2 x 8 #125
2 x 8 #145
1 x 5 #165
1 x 5 #185
1 x 5 #205
1 x 3 #225
1 x 3 #245 Squat Cleans
1 x 1 #255
1 x 1 #255
1 x 1 #255
1 x 2 #245
3 x 3 #225 Power Cleans
2 x 5 #205
2 x 5 #185
1 x 5 #165
1 x 5 #145
6 x 5 #135
3 x 5 #115
3 x 5 #95
3 x 5 #65
3 x 5 #45

Box Jumps:
1 x 8 @ 30"

It's Monday, Pyramid

Starting with 5 and increments of 5, build to 35 push-ups and immediately do sit-ups in between sets.  You can take no longer than 10 minutes between any pu/su set and once you start a set, you may not stop until you reach your rep number.  When you hit 35 reps, repeat and move down the ladder, again.

Ex:
5 push-ups, 5 sit-ups
rest
10 push-ups, 10 sit-ups
rest
.....
35 push-ups, 35 sit-ups
rest
35 push-ups, 35 sit-ups
rest
30 push-ups, 30 sit-ups
rest
25 pu/25su
rest
and so on.

Three pyramids over the course of the day.

Run:
Long Slow Jog: 2.25 miles

Rest Day

DONSA!

Don't get used to it, though....

LT Uniform's Day 082115

1000m row @ 1:50/500m pace
30 Kettlebell Swings #53 (24Kg)
- then -
10 Shoulder Press
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
- then -
400m run
- then -
30 Kettlebell Swings #53 (24Kg)
1000m Row @ 1:55/500m pace

- No breaks. Moved from one exercise to the next.
- All barbell work done @ #115

Cheat Day

From Friday (when you read this) until Saturday at 1400 you can eat anything you want, but be reasonable...

Nothing Fancy... But Do It Anyway!

Push-ups:
3 x 10

Sit-ups:
3 x 10

Slow Run:
2 miles

**Note: Run should pass the "Talk-test."  You should be able to continue in a conversation while running, or talk... talk-test; put in an effort to maintain a good pace, but you should not be so out of wind that we could not talk during the run.
**Do the run immediately after your sit-ups.  You need to get your body used to having tight or fatigued hip flexors before your run.

LT Uniform's Day 082015

Strength:

Decline Power Curls:
3 x 10 #30
3 x 8 #35
2 x 4 #35

Dumbbell Tricep Kickbacks:
3 x 12 #30
3 x 10 #35
3 x 8 #35

Concentration Curls:
3 x 10 #35
2 x 8 #35

Dumbbell Overhead Tricep Extensions:
3 x 10 #80
2 x 10 #85
1 x 8 #85
1 x 6 #85

Strict Cable Curls:
2 x 10 #95
2 x 10 #110
2 x 10 #125
1 x 8 #140

Cable Tricep Push Downs:
2 x 10 #125
2 x 10 #140
2 x 8 #155
2 x 8 #170
1 x 8 #185

Weighted Dips (Unassisted):
1 x 10 #25
1 x 10 #35
1 x 8 #45
1 x 6 #45
1 x 4 #45
1 x 2 #45
1 x 1 #45
1 x 1 #45
1 x 4 #35
1 x 2 #25
1 x 2 #25
1 x 4 body weight only

Old Favorite

Tabata Something
Tabata push-ups:
Rounds 1,2: Diamond
Rounds 3,4: Directly under shoulders (elbows close to sides)
Rounds 5,6: Just outside of shoulder width (elbows can flare out)
Rounds 7,8: Wide

Tabata Abs:
Rounds 1,2: Skim the thighs
Rounds 3,4: Elbows to knees Crunches (legs elevated at 90-degrees)
Rounds 5,6: V-ups
Rounds 7,8: Full range of motions sit-ups

Do two of each Tabata...............

A Tabata is an all-out extreme intensity effort for 20 seconds, followed by 10 seconds of rest. This cycle is repeated for 8 rounds or 4 minutes total.

**Notes:
Push-ups
- Full range of motion.  Touch your chest to the ground and lock out your elbows at the top.

Sit-ups
- Do not lace your fingers behind your head.  I don't want you wrenching your neck to pull yourself up.


Run:
8 rounds of:
60/120s - Sprint 60 seconds, walk 120 seconds

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Strength:

Tempo Training

Thrusters:
45# x 10 @ 20X1
65# x 10 @ 20x1
85# x 10 @ 20X1
105# x 5 @ 20X1
125# x 5 @ 20X1
135# x 3 @ 20X1


Workout:

1000m row @ 1:45/500m pace

21-15-9
Thrusters @ 135#
Dips (strict/body weight)

1000m row @ 1:50/500m pace

Active Recovery

3 mile walk, or
1.5 mile slow jog, or
4 mile bike, or
800m swim, or
2500m row @ 2:10/500m pace, or
......, or
.......

Keep stretching.  Start at your head and work your way down.  If you identify tightness anywhere, go back to that area again after you've finished your whole body stretch routine.
*Do not bounce during stretching.  Static stretching only.  10-30secs/stretch

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Strength:

Strict Press
45# x 10
65# x 10
85# x 5
105# x 5
125# x 3
145# x 3
165# x 3
185# x 2
195# x 1

decreased down the ladder again.  Same rep/weight scheme.



Workout:

9 min As Many Rounds/Reps As Possible (AMRAP)
5 push press 115#
10 deadlifts 115#
15 box jumps 24" box

*got 6 rounds + 9 reps (5 push press, 4 deadlifts).  Finished the remainder of last round off the clock

Recovery and Cardio

Stretch:

Triceps and chest: 

- single arm cross-over, elbow/arm behind head, etc.

Abdominals:

- Cat stretch, etc.

Strict push-ups:

3 x 10 reps

Strict sit-ups:

3 x 10 reps

Cardio:

Do M100.  If once it not enough, rest the same amount of time as it took you to complete round 1 and do again.  Try to repeat the same time as round 1

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Spin Class
45 minutes:  Hill/Sprint intervals

Abdominals:
Overhead medicine ball strict Sit-ups (6lb ball; 45-degree decline)
- 3 x 12 reps
- 10, 8, 6, 5, 4, 3, 2, 1 decreasing ladder
- 2 x 10 reps

AbMat sit-ups
- 3 x 20 reps

Push-Ups:
- 3 x 20 reps w/ push-up handles

Stretching

Push-up / Sit-up Pyramid

Starting with 5 and increments of 5, build to 35 push-ups and immediately do sit-ups in between sets.  You can take no longer than 10 minutes between any pu/su set and once you start a set, you may not stop until you reach your rep number.  When you hit 35 reps, repeat and move down the ladder, again.

Ex:
5 push-ups, 5 sit-ups
rest
10 push-ups, 10 sit-ups
rest
.....
35 push-ups, 35 sit-ups
rest
35 push-ups, 35 sit-ups
rest
30 push-ups, 30 sit-ups
rest
25 pu/25su
rest
and so on.

Three pyramids over the course of the day.


Echo Six Mike Bravo: Start the Armstrong pull-up program today; begin they push-up/sit-up pyramid after you have done the Armstrong program

Armstrong

Printable Tracker

Echo Three Juliet Golf:  Begin a stretching program.  Focus on the muscle groups you talked to me about this weekend and we'll progress with a structured program as you work on your mobility/flexibility.

Echo Two Mike: Make your meals smaller and add in a small snack between meals this week.  When you feel hungry, drink a glass of cold water before you go for food.  If your hunger is still there after the water, grab something to eat.  No processed food, no high carb foods, no high sugar foods.  Friday is your "cheat" day.

Cut the $hit

Sixty days (including today) until the graded PT test.

No more "I'll do it tomorrow," or "that's plenty of time," or "I only work out during the last two weeks before an APFT.  I've been doing it my entire career and it has always worked for me...."

You are starting now, get it done.

081615 Modified Tumilson

Today's workout was a modified Tumilson WOD. 


8 rounds


Rounds 1-4
250m run
11 dumbbell burpee deadlifts


25 push-ups
25 sit-ups
25 air squats


Rounds 5-8
250m run
11 dumbbell burpee deadlifts




Prescribed weight is 60lb dumbbells.  Our guideline for today is to take the weight you would use for concentration curls and double it.


Dumbbell Burpee Deadlift

Mission

This is not to be a stand-alone fitness plan.

Fitness is more than the three modalities of the APFT; however, it is the APFT that seems to carry the most weight among most circles in the services.  Promotions, schools, teams, jobs, etc. are all highly influenced by the physical condition of the person evaluated.  We are not trying to change the system, we are trying to help you within the system.

Strength, nutrition, lifestyle, and work capacity are all crucial to physical capabilities, health preventative maintenance, and of course the reason we're here, the APFT.

This is primarily for all Achilles elements; however, we don't want to stop the spread of health and wellness.

Be respectful or be gone.