Did Thursday through Tuesday's workout:
Warmed up as stated in email Thursday morning before pt test
Pull-ups: 4
Five min break
Sit-ups: 50
Five min break
300m sprint: 55 secs
Five min break
Push ups: 45
1.5 mile run: 13:08
Saturday, July 30, 2016
Thursday, July 21, 2016
Wednesday, July 20
Wednesday
A. 2 Negative Pull Ups w 5-10 sec decent every OTHER min for 8 min **add 25-45# weight
B. 2 Push Ups/min for 2 min @ 8 sec eccentric
C. 6 Push Ups/30 sec for 5 min
D. Janda Sit Ups, 4 x 5, rest as needed https://www.youtube.com/watch?v=TqdA_61zD2k (skip to bout 60 sec into video) if you can’t do them at all, just do negative portion
E. Sit Ups- 4 x 15 reps As fast as possible, rest 30 sec
+
Run 20 min easy pace
A: completed all secs with no weight, couldn't get to 10 secs with 25#'s arms still sore from Monday.
B: completed all reps and secs
C: started getting slow on the reps at 4 mins and beyond.
D: Janda sit-ups: completed
E: completed all reps
Tuesday, July 19
Tuesday
Run 10 min easy jog warm up
+
Run 1200m @ 8:20/mile pace
Rest 4 min
Run 600m @ 8:15/mile pace
Rest 3 min
Run 300m @ 8:00/mile pace
Rest 2 min
Run 200m @ 8:00/mile pace x 4, rest 60 sec b/w sets
+
5 min easy jog cool down
Completed all was really hard to keep pace was up on my feet for almost two days straight
Monday, July 18,
Monday
A. Eccentric Pull up, 7 reps w/ 60-90 sec b/w sets going as slow as possible on the way down **I want you trying to control each rep for 20-30 sec even
B. Push Ups @ 10 sec eccentric- 3 x 3-6 reps, rest as needed
+
5-10 min easy jog warm up
+
+
2 sets **note reps each set
20 V-Ups
20 Sit Ups
20 sec Hollow Hold
60 sec rest
30 Push Ups
60 sec rest
A: completed around the 5th one I was getting around 18 secs
B: completed around the 6th reps arms were shaking
Run: completed
V-ups completed all straight through got tough around 18
Sit ups completed all straight through
Hollow hold completed all the secs
30 push ups went straight through on the first set broke them up by 10 rep sets on the second.
Saturday, July 16, 2016
Monday - Friday week of July 10
Was out of town working in Central America and could not run around the neighborhood. Was confined to using the hotel gym.
I did push ups, sit-ups on the incline bench. They didn't have a place where I could do pull-ups even checked the stairs in the stairwell They did have a pull down machine so I used it.
I ran a little every day on the trewdmill and did pull downs starting heavy and working lighter till failure every other day. The days I did pull downs I did sit ups and push-ups.
I didn't have a lot of time but got something done each day.
Got back this morning (Saturday July 16) and did Monday's rookie due to it have more of the pull ups in it.
Monday
A. Speed Deadlift w/ bands if possible, 3/min @ 55% bar weight (65% if no bands) x 9 min **come to complete stop at bottom each rep and focus on driving bar up as fast as possible squeezing glutes
C1. Bench Press @ 5050, 3 x 6-8 reps, rest 20 sec **start light, w/ tempo and reps, that’s over a minute of time under tension
C2. 1 strict Pull Up/15 sec for 5 min
+
Run 15 min moderate pace
**fartlek style, mix in 60 sec or so bouts of running at faster than 8 min/mile pace
A: used 235 with no bands, how did you want me to set up the bands. I found several different ways it could be set up.
C1: 135-145-155 had trouble getting to 6 reps on the last set
C2: got to 4:15 and had trouble getting all the way up. Seems like I couldn't get higher than my nose.
Friday, July 8th
Friday
A1. CG Bench Press @ 5031, 5 x 5, rest 20 sec
A2. DB Bench Press @ 3020, 5 x 6-8, rest 20 sec
A3. Push Ups @ 1010, 5 x 10-12, rest as needed
B. Strict Pull Up, 3/min for 6 min *shooting for more sets of 3
C. Eccentric Only pull up, 3 x 10 sec eccentric, rest as need to get 10 sec
E. Supinated Grip Pendlay Rows, 2 x 12, rest 2 min
+
5-10 min Dynamic Run Warm Up
+
Run 6 x 15 sec uphill sprint (light sled sprint w/ harness around waist if no hill), walk down hill is your rest
+
Run 15 min @ HR 150-160
A1: used 135
A2: used the 53 KB
A3: completed
B: couldn't get all sets of three but better than last time
C: completed
E: used 115
Run: used empty sled again
Wednesday, July 6, 2016
Wednesday, July 6
Wednesday
A. 2 Negative Pull Ups w 5 sec decent/min for 8 min **add 25# weight
B. 10 Clapping Push Ups/min for 2 min **continue into C
C. 10 Push Ups/min for 6 min
D. Janda Sit Ups, 4 x 5, rest as needed https://www.youtube.com/watch?v=TqdA_61zD2k (skip to bout 60 sec into video) if you can’t do them at all, just do negative portion
E. GH Sit Ups (just back to parallel, not all the way extended)- 4 x 10 reps, rest as little as possible but keep the sets of 10 fast. I don’t want you to just grind through 40 reps.
+
Run 20 min easy pace A: completed these couldn't use 25# was at a planet fitness in Georgia
B: completed had really hard on the last set
C: completed hard on the last set
D: completed these didn't seem as hard as the guy in the video
E: completed these on an incline bench but didn't go below parrelle. Rested for 5 secs then 20 secs in the middle then did 5 sec rest again.
Tuesday, July 5
Tuesday, July 5, 2016
Monday, July 4
Monday
A. Speed Deadlift w/ bands if possible, 3/min @ 50% bar weight (60% if no bands) x 9 min **come to complete stop at bottom each rep and focus on driving bar up as fast as possible squeezing glutes
C1. Bench Press @ 5050, 3 x 8-10 reps, rest 20 sec **start light, w/ tempo and reps, that’s over a minute of time under tension
C2. 1 strict Pull Up/15 sec for 5 min
+
Run 15 min moderate pace
**fartlek style, mix in 60 sec or so bouts of running at faster than 8 min/mile pace
A: 195#
C1: 120#
C2: kept the 15 sec pace till I got to 3 mins started missing the height by a few inches at the top. Kept glinting as high as I could get.
Run: completed think I got down to a 7:30 pace.
Saturday, July 2
Saturday
5-10 min easy jog warm up
+
+
2 sets **note reps each set
20 V-Ups
20 Sit Ups
20 sec Hollow Hold
60 sec rest
40 Push Ups
60 sec rest
Completed all the above except the push ups I had to break them up couldn't get 40 in a row. At the end I had to do sets of 5.
Friday, July 1
Friday
A1. CG Bench Press @ 5031, 5 x 4, rest 20 sec
A2. DB Bench Press @ 3020, 5 x 6-8, rest 20 sec
A3. Push Ups @ 1010, 5 x 10-12, rest as needed
B. Strict Pull Up, 3/min for 6 min
C. Eccentric Only pull up, 10 sec negative, max weight added for 10 sec negative, make sure it’s controlled all the way to bottom. 10 sec should be equally distributed over ROM
E. Supinated Grip Pendlay Rows, 2 x 15, rest 2 min
+
5-10 min Dynamic Run Warm Up
+
Run 5 x 15 sec uphill sprint (light sled sprint w/ harness around waist if no hill), walk down hill is your rest
+
Run 15 min @ HR 150-160
A1: 160#
A2: 53# KB better control but hard at 7 and 8
A3: hard at 10-12
B: 3, 2, 3, 2, 2 couldn't get 3 on some of them
C: got the 1st with 10#'s added, only got 8 secs on the 2nd and 6 on the 3rd set
E: 95#
Ran with an empty rogue sled, think the sled weights 45#'s
15 min: a little over a mile
Wednesday, June 29, 2016
Wednesday, June 29
missed Saturday and Tuesday's due to work and family in town.
Did the pt test this morning as follows:
Warmed up like you said
Pull-ups: 5 dead hangs
5 min rest
Sit-ups: 40 (in 1 minute)
5 min rest
300m run: 55 secs
5 min rest
Push-ups: 33 ( felt like I could have done a few more but when I switch hand movement my butt went in the air so I ended it)
5 min rest:
1.5 mile run: 14:11 ( legs were spent, felt like I was exhausted and could have been the food I ate the night before. I really need to dial in dinner before the test.) heart rate for up to 196. It dropped down to 125 within 3 minutes.
According to the scoring chart I need a 70 overall to pass without dipping below 55. I scored a 60 in the pull-ups and a 67 on the run but I scored a 73 overall which is still passing but its the bare minimum which isn't good even tho I passed. I feel like I can get even better. I'm 29 days out from the test and I really believe and trust in the training program we have going.
Did the pt test this morning as follows:
Warmed up like you said
Pull-ups: 5 dead hangs
5 min rest
Sit-ups: 40 (in 1 minute)
5 min rest
300m run: 55 secs
5 min rest
Push-ups: 33 ( felt like I could have done a few more but when I switch hand movement my butt went in the air so I ended it)
5 min rest:
1.5 mile run: 14:11 ( legs were spent, felt like I was exhausted and could have been the food I ate the night before. I really need to dial in dinner before the test.) heart rate for up to 196. It dropped down to 125 within 3 minutes.
According to the scoring chart I need a 70 overall to pass without dipping below 55. I scored a 60 in the pull-ups and a 67 on the run but I scored a 73 overall which is still passing but its the bare minimum which isn't good even tho I passed. I feel like I can get even better. I'm 29 days out from the test and I really believe and trust in the training program we have going.
Monday, June 27
Monday
A. Front Rack Step Ups, 3 x 7/leg, rest 60 sec b/w legs
B. Deadlift, build to tough double, not 2RM
C1. Bench Press, 3 x 2-3 reps, rest 20 sec **90% effort, not close to failing
C2. Supinated Grip Inverted Bar Row- 3 x 8 reps, rest 60 sec **elevate feet if possible
+
Run 10 min moderate pace
P.M.
off
A: 65#
B: worked up to 295#
C1: worked up to 175
C2: felt okay completed all reps
Run: okay
Friday, June 24
Friday
A1. CG Bench Press @ 10X1, 5 x 3, rest 20 sec **155-165#
A2. Push Ups, 5 x 40 sec AMRAP, rest 3 min **AMRAP means as many reps as you can get, even if you break. So do 20 then rest 5 sec then get some more etc...
B. Strict Pull Up, 2-3/min for 6 min **try to alternate, start w/ 2, next min do 3, etc..
C. Eccentric Only pull up, 3 x 3 reps w/ 10 sec eccentric, rest 2 min
+
5-10 min Dynamic Run Warm Up
+
Run 5 x 50m build up sprints, On the minute **take 10m or so to build up to full speed, sprint 50m, take 10m or so to slow down
+
Run 3 x 100m build up sprints
+
Run 200m for time:
A1: 160
A2: 20, 25, 24, 26, 23
B: 3, 2, 2, 3, 2, 2
C: felt good got the 10 secs each time
Run 100m x 3: felt good
Run 200m: 39 secs
Wednesday, June 22, 2016
Wednesday, June 22
Wednesday
A. 2 Negative Pull Ups w 5 sec decent/min for 12 min
B. 8 Clapping Push Ups/min for 4 min **continue into C
C. 8 Push Ups/min for 4 min
D. Tuck Ups, 3 x 30 reps, rest as needed to go unbroken
E1. Chin Over Bar Hold/90 degree hold- 4 x 3/3 sec **rest as needed **add weight if possible
E2. Wall Walk + Wall-Facing HS Hold, 4 x 3 Wall Walks + 20 sec HS hold after 2nd wall walk **keep core tight, back hurts b/c you’re hyperextending
+
Run 400m @ 1:52-1:54, rest 1 min x 5A: completed felt good
B: 7 and 8 were a struggle
C: felt better completed all
D: completed all unbroken
E1: used a 15# db b/w legs completed all
E2: completed them they felt harder than when I face away from the wall.
Run: completed all within or less than 2:00 below is the max heart rate
400m: 167
400m: 175
400m: 179
400m: 180
400m: 188
Tuesday, June 21
Tuesday
6 sets
Run 400m @ 2:00
Rest 30 sec
Run 100m Hard
Rest 2 min
+
15 min easy jog
Completed all didn't have my HR monitor with me
Saturday, June 18
Saturday
Run 200m @ 400m TT pace, rest 1 min x 8 **rest 5 min b/w sets 4 & 5
+
Run 20 min steady effort
+
3 sets **note reps each set
70 sec sit ups
40 sec rest
70 sec push ups
40 sec rest
Completed all the 200m's
Ran 20 mins side started cramping
Sit-ups: 42
Push-ups: 40
Sit-ups: 37
Push ups: 35
Sit ups: 31
Push-ups: 32
Friday, June 17
Friday
A1. CG Bench Press @ 10X1, 5 x 4, rest 20 sec **155#
A2. Push Ups, 5 x 40 sec AMRAP, rest 3 min **AMRAP means as many reps as you can get, even if you break. So do 20 then rest 5 sec then get some more etc...
B. Strict Pull Up, 2/min for 6 min
C. Eccentric Only pull up, 3 x 3 reps w/ 8 sec eccentric, rest 2 min
+
5-10 min Dynamic Run Warm Up
+
Run 10 x 50m build up sprints, On the minute **take 10m or so to build up to full speed, sprint 50m, take 10m or so to slow down
A1: used 155 for all sets
A2: 20, 18, 22, 20, 19
B: completed all started struggling around the 4 min mark
C: completed
I could tell I was out of town last week.
Wednesday, June 15
Wednesday
A. 2 Negative Pull Ups w 5 sec decent/min for 12 min
B. 8 Clapping Push Ups/min for 4 min **continue into C
C. 8 Push Ups/min for 4 min
D. Tuck Ups, 3 x 25 reps, rest as needed to go unbroken
E1. Chin Over Bar Hold/90 degree hold- 4 x 7/7 sec **rest as needed
E2. Wall Walk + Wall-Facing HS Hold, 4 x 3 Wall Walks + 20 sec HS hold after 2nd wall walk **keep core tight, back hurts b/c you’re hyperextending
+
Run 400m @ 1:54, rest 1 min x 5Complete all, still had trouble with D and the E1-2 were hard
Tuesday, June 14
Tuesday **running in the heat is going to significantly increase HR so take that into consideration, slow the pace on 400’s if running in the heat. Measure HR on these and we can take that into account
5 sets
Run 400m @ 2:00
Rest 30 sec
Run 100m Hard
Rest 2 min
+
15 min easy jog
Completed all
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