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Old 05-24-2010, 06:44 PM   #1
Chris Everts
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ROTC and getting punched in the face

No intro for you guys. Simple goals for now, get lean, get better at METCON work and see if an amateur muay thai fight comes my way.

Little bit longer of a goal, max the APFT at the very first test in college ROTC. I will be going through ROTC at Florida Southern College.

start this thing off.

Monday, 5/24

AM:

1/2 cindy?

10 minutes of

5 pull ups
10 push ups
15 BW squats

8 rounds plus 5 pull ups

PM:

Muay thai class
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Old 05-26-2010, 11:54 AM   #2
Chris Everts
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Re: ROTC and getting punched in the face

5/26

400m sprint
300m sprint
200m sprint
100m sprint

pull ups BWx8x2

Keeping the work light cause I'm on a diet, trying to get down to like 195ish.
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Old 05-26-2010, 12:08 PM   #3
Brady Herrin
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Re: ROTC and getting punched in the face

Good work so far. Are you following specific programming?
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Old 05-26-2010, 02:20 PM   #4
Chris Everts
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Re: ROTC and getting punched in the face

Right now I'm not, because I'm stuck in the middle of wanting to devote all my time to Thai boxing in hopes of having a fight, and devoting most of my time to strength training. So I think I'll do random crossfit WOD's and METCONs to condition myself for a while and see where I go from there. But right now I am on a weight loss goal, so I'm dieting.
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Old 05-31-2010, 10:25 AM   #5
Chris Everts
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Re: ROTC and getting punched in the face

5/27
15-10-5
for grind, not time of
65# thrusters
pull ups

C&J
135x3
155x3x2

Push ups BWx50 in a couple sets



6/1, weights AM, muay thai in the PM

deadlifts

135x5
205x5
225x5
255x3
275x3
285x3

push press (from floor, clean it to rack it)

135x5x3

Pull ups, chest to bar

BWx10,8,7

tried a complex/metcon thing as a finisher, and hurt my chest kinda on the 5th tire flip. So I don't know how long it will take until my chest is back to normal again, but I'll just work around it.
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Old 06-02-2010, 05:03 PM   #6
Chris Everts
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Re: ROTC and getting punched in the face

So why can't I edit my previous posts? That's retarded.

The 6/1 up there is supposed to be 5/31

REAL 6/1:

push ups BWx20
DB BP
80x3

barbell bench
135x5
155x5
165x5
175x3
185x1
195x1

Probably could have put up more weight but barbell bench hurts my shoulders, so I stopped there.

6/2 weights

front squat

45x5
95x5
115x5
135x5

back squat

155x3
175x3

Stopped for no real reason, last couple days of school so like next week I'm gonna start a new program next week. I'm thinking of making it look kinda like this:

MONDAY:

AM

strength training

deadlifts
Front squat
OHP/PP?
pull ups
plus finishers, etc.

PM

Muay Thai


TUESDAY:

Conditioning (Ross, x-fit, sprints, running, etc.)


WEDNESDAY

Rest-kinda. BJJ in the PM

THURSDAY

AM-weights

power clean
front squat
press/dips
BOR
finishers, etc.

FRIDAY

Conditioning in the AM and MMA at night if I want to

SATURDAY

BJJ in the AM


SUNDAY

Rest

I'm hoping to stick with this until I start to train specifically for the APFT for ROTC. I'm hoping that doing enough crossfit and conditioning **** puts me in good enough shape that it won't be that hard to train for the APFT.

Last edited by Chris Everts; 06-02-2010 at 05:14 PM..
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Old 06-04-2010, 06:06 PM   #7
Chris Everts
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Re: ROTC and getting punched in the face

So today was filled with wrestling and grappling in the morning, followed by MMA class in the PM. Just rolled at school, then at class we did a couple kick drills then a conditioning circuit thing. Good workout. Ready to start steady training next week.
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Old 06-07-2010, 07:28 PM   #8
Chris Everts
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Re: ROTC and getting punched in the face

weights today

deadlifts

135x5
185x5
225x5
275x3x3

push press

45x5
135x5x3

Probably need more volume on push press, felt really heavy.

pull ups

BW+10lbsx5x5

front squat

95x5
115x5
135x5
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Old 06-08-2010, 11:55 AM   #9
Chris Everts
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Re: ROTC and getting punched in the face

more weights n ****

barbell bench press*

95x10
115x10
135x8x3

rope horizontal pull ups

BWx12x3

light jog in water shoes.

*I always would hurt my shoulders when doing BP, but I spent about an hour last night watching videos and reading **** about it, so I think I have good form. Gonna keep it light, not go for maximal loads yet, and maybe take a video or two for a form check.

also, doing a strength phase right now would be detrimental to my goal, which is to max the APFT in August or whenever I take it. I need to start incorporating more Military Athlete/Crossfit stuff into my routine, and pretty much make that the staple of my program, and gradually ramp up the running distances and times before I start my 6 week APFT program from Rob Shaul.
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Old 06-09-2010, 03:07 PM   #10
Chris Everts
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Re: ROTC and getting punched in the face

wednesday-Core work I guess

OHS

45x5
50x5
55x5

push ups x a lot
planks x a lot
sit ups/crunches/leg lifts x a lot

light run a few hours later, then jiujitsu after that
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