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
Sunday, August 30, 2015
Saturday, August 29, 2015
LT Uniform 082815
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
Hills/Sprints (45 minutes)
Recovery:
Iso Bench (per arm)
1 x #45
1 x #55
- Tempo
1 x #35 @ 4211
4 x #25 @ 4211
Friday, August 28, 2015
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
LT Uniform 082715
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
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
Thursday, August 27, 2015
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
Light jog: 30 minutes
3 x 15 Push-ups
3 x 15 Sit-ups
LT Uniform 082615
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
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
Wednesday, August 26, 2015
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
LT Uniform 082515
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
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
LT Uniform 082415
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"
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"
Monday, August 24, 2015
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
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
Saturday, August 22, 2015
Friday, August 21, 2015
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
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.
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.
Thursday, August 20, 2015
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
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
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
Wednesday, August 19, 2015
LT Uniform's Day 081915
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
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
Tuesday, August 18, 2015
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
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
LT Uniform's Day 081815
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
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.
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
LT Uniform's Day 081715
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
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
Monday, August 17, 2015
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.
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.
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.
Sunday, August 16, 2015
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
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
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