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Old 06-10-2010, 12:02 PM   #11
Chris Everts
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Re: ROTC and getting punched in the face

Thursday

push ups
BWx20

bench press
135x5
145x5x3

RFT of

20 sledge swings
100m farmer walk w/70lb dumbbells
100m sprint

1:45

RFT of

20 sledge swings
leg blaster (militaryathlete.com)
100m sprint x2

2:11

ME BW pull ups from deadhang- 13
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Old 06-10-2010, 04:26 PM   #12
Chris Everts
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Re: ROTC and getting punched in the face

I really hate how I can't edit posts.

PM-
400m jog and plyo warm up
5 minute jog
800m for time 3:24 :'(
400m for time 1:25 :'(
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Old 06-11-2010, 01:54 PM   #13
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Re: ROTC and getting punched in the face

6/11

135lb barbell

racked on my back, walk for about 200m put it down
rest a little
deadlift hold walk for 100m
rack on back again 200m meters

light rope pull ups, barbell complex

50 regulation situps AFAP
50 4 count flutter kicks
2x 30 second front plank, 15 side hold each
10x plank walk up
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Old 06-14-2010, 01:09 PM   #14
Chris Everts
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Re: ROTC and getting punched in the face

6/14
graduated high school yesterday

warm up
goblet squats
hip mobility drills

front squat*

135x5
145x5
155x3

*power cleaned to rack it

bench press

135x5
145x5
155x5
165x3

100m sprint random

landmine

45lbs bar +25lb plate on one end x5x3

ab wheel rollout from knees BWx10x2

core work, planks, flutter kicks n ****
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Old 06-15-2010, 12:12 PM   #15
Chris Everts
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Re: ROTC and getting punched in the face

6/15

goblet squats
hip mobility drills

power clean

135x3
155x3
165x3

work capacity

135lb deadlift 20 reps
20 sledge swings 20lb hammer
20 BW squats
20 DB swings
20 push ups

I think thats all I did. I just kinda winged it and got really tired haha. Time was 4:55. I need to increase my work capacity sessions.

core work

50 4 count flutter kicks
50 seated russian twists no weight
1 minute front plank

Gonna run later tonight too. maybe 400's or something. we'll see.
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Old 06-15-2010, 01:53 PM   #16
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Re: ROTC and getting punched in the face

EDIT: didn't run, gonna run tomorrow. Did push up 15,14,13,12...3,2,1
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Old 06-18-2010, 11:10 PM   #17
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Re: ROTC and getting punched in the face

6/16 REST

6/17

warm up: bear complex 95# for 5 reps

bench press

95x10
115x10
135x5 (felt like ****, didn't continue)

for grind, not time of

10 sandbag cleans
20 sandbag step ups
5 SB BOR
5 SB OHP

rest

20 SB cleans
20 SB step ups

pull ups

BWx10,5,5,5

core work

50 4 count flutter kicks
20 4 count seated russian twists

30/30 seconds plank each side
1 minute front plank
1 minute plank walk up

I definitely need to up the intensity of these workouts. Gonna get my VFF's and do a running workout tomorrow.
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Old 06-18-2010, 11:14 PM   #18
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Re: ROTC and getting punched in the face

6/18

bought me some vibram five finger KSO's. Good stuff.

800m sprint
800m sprint
400m sprint
100m pacer x2
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Old 06-28-2010, 09:42 PM   #19
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Re: ROTC and getting punched in the face

today
was gonna do SB and tire drills for a warm up thing, but my dad put my sb in the rain. what a dick.

pushups

20,20,15,15

50 4 count flutter kicks
50 seated russian twists BW, 25 ea side
20 leg levers

10 push ups

BW dead hang pull ups

8,5,4,3

13 minute jog in the VFFs

So I just got back from a trip up to north carolina, in the outerbanks. was nice, kind of a nice rest week, besides all the boarding **** we did. I also ran twice up there, once on monday and once on wednesday. Monday was 9 minutes of 30:60 and wednesday was just a 10 minute jog. Need to ramp up the runs, but i'm still getting used to the VFFs.
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Old 06-30-2010, 09:48 PM   #20
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Re: ROTC and getting punched in the face

6/29

20 pull ups, 5,5,5,5

15,10,5 for time of

tire flips
horizontal pull ups
135lb deadlifts

could have gone heavier on the deads, probably should have. Also, I'm doing pull ups every day except sunday from now on. I figure I'm gonna lose some weight so that will help as well. I'm hoping to max the APFT and do a **** ton of pull ups by the time I get to school.

6/30 went to the army pt station and ran

4 mile run

drive home

50 push ups in 15,15,10,10
sprint style sit ups 20,20
50 4 count flutter kicks
4x5 BW pull ups

need to lose weight
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