2.28.10

REST DAY

2.27.10

Weighted Pullups

5 rep max (5RM).


After warmup, perform
2 sets of 5 pullups,
then
5 sets of 5 rep pullups attempting to increase weight each set, establishing your 5RM.


Apprentice: 3RM
-

Recruit: 5 sets of 5 pullups. If complete all 5 unassisted, attempt 3 sets of 1RM with added weight.

2.24.2010

Continuous Pull Ups

Starting with 1 pullup, every minute add 1 pull up, until you cannot complete the prescribed reps within that minute.

3 minute break

Perform as many reps as possible of back squat in 2 minutes, using 30% 1RM.

2.23.2010

rest day

2.22.2010

5 rounds (wearing 20lb weight vest or SCBA) of:

5 pull ups
25 squats
100m farmer's carry (2 x 45lb weights, ammo can, or something heavy with a handle.)

for time.

A - 3 rds
R - 3 rds, no vest, 2 x 20lb weights

2.21.10

3 rds of:
-BW Deadlift - max reps before letting go of bar
-1 minute Pushups (max reps before resting anything but hands/feet on deck)

Final score = total reps completed


A- 1/2 body weight
R- 1/4 body weight, 30sec pushups per round

2.20.10

True Preparedness for Combat?
http://www.npc.navy.mil/NR/rdonlyres/83F15F64-01FB-4D13-9013-51F267ABC296/0/FinalIACombatTrainingProgram.pdf

Rest Day

2.19.10

Push Press
3,3,3,3,3

2.18.10

2 rds of:

Run 1200m or 5 minutes (whichever comes first)
Row 1500m or 5 minutes (whichever comes first)


Add 10s on to time for every 100m that is not reached.


i.e. - 1200m run, 1400m Row, 1000m run, 1300m row in 19 minutes

19:00 minus 50s = 18:10

2.17.10

Back Squat
3,3,3,3,3

2.16.10

REST DAY

Is this Worthy?

http://www.navy-prt.com/

2.15.10

AMRAP in 20 minutes of:

-Run 400m or Row 300m or 1mile bike or 2 minutes on elliptical
-13 PushPress (2 x 45lb kettlebell or dumbells)
-13 Situps



Apprentice: AMRAP in 10 minutes
Recruit: AMRAP in 10 minutes, 1/2 distance, 7 reps, 1/2 weight (kb/db)

2.14.10

Hang Clean
3,3,3,3,3

2.12.10

Push Press
5,5,5,5,5



A= start light (1/4 to 1/2 your body weight)
R= Use barbell (empty) and start with 5 presses, as you hit failure finish sets with push presses. decrease weight as needed. avoid dumbells.

2.11.10

Ryan

5 rds for time:
7 Muscle Ups
21 Burpees

2.10.10

5RM of Backsquat (High)
5,5,5,5,5

as much rest as needed

(Keep barbell resting high on your back)


A: 1/2 bodyweight backsquat (5,5,5,5)
R: 5 sets of 20 air squats...rest as much as needed btwn sets

2.9.10

Rest Day

2.8.10

JT

21-15-9 of:
Handstand Pushups
Ring Dips

For time

2.7.10

HANG CLEAN
5,5,5,5,5

2-6-10

Rest Dah

2-5-10

Tabata Pull Up
1 min rest
Tabata Situps
1 min rest
Tabata Pushups
1 min rest
Tabata Squats


Log average reps per exercise and overall average.

2-4-10

Overhead Press
3,3,3,3,3

2-3-10

30 Muscle Ups for time
or

120 Pullups , 120 Dips for time


A - 60 / 60

R - 30 / 30

2-2-10

REST DAY

2-1-10

FRONT SQUAT
3,3,3,3,3