running

drill weekend pt. went running as a squad with spears, bandy, and rivera. running's fun when you're belting out cadences, and it makes the run go by super fast.  we ran for 5 minutes, stretched for 5 minutes, then did wind sprints for 25 minutes.  i would guess it was 3 miles total.

pullups 3.3

week 3, day 3

(4) Pull-Ups (:60)
(14) Assisted (:60)
(3) Pull-Ups (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

finished jv level tonight!

pullups 3.2

fiftypullups.com

week 3, day 2

(3) Pull-Ups (:60)
(18) Assisted (:60)
(3) Pull-Ups (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

("JV" level)

pullups 3.1

fiftypullups.com

week 3, day 1

(3) Pull-Ups (:60)
(16) Assisted (:60)
(3) Pull-Ups (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

toughmudder workout

this looks really good. as good as a crossfit workout, even.
http://toughmudder.com/training-prep/


i'm going to try it soon.

Exercise 1

Running Man
To get yourself in peak cardio condition, you can either:
1) Get on a treadmill. Start jogging at a slow comfortable pace for the first 5 minutes, then increase the speed to a full sprint for a full minute before reducing the speed back down to a jog for a minute or two. Alternate speeds every minute between jogging and sprinting for 35 minutes.
2) Free run. As you head outside for a jog, choose a point or landmark in the distance that’s reasonably far and sprint to it. Do this 10 or so times throughout the course of your run, paying attention to mixing in jogging and sprinting equally.
Related Obstacle: The Braveheart Challenge

Exercise 2

TM PUSH-UP
Start out in a regular pushup position, arms straight, with two dumb bells in each hand. As you push your body upwards, rotate slightly at peak height and bring one hand up behind you so that your hands are in a vertical line.
Related Obstacle: Boa Constrictor

Exercise 3

THE FIST AND THE FURY
Grab a dumbbell, kettlebell, or anything heavy with a handle, and let it hang in front of you. Lower the weight below your hips and let it swing between your knees and legs. Try to keep your core sturdy and straight, explode upwards and swing the weight up to about eyelevel in a fully upright position. With control, do this as many times as you can, spending about 45 seconds on each arm.
Related Obstacle: Berlin Walls

Exercise 4

SCISSOR KICK
From a regular standing position, take one big step forward and lower yourself into a forward stepping lunge. This is the start position – jump and explode off the ground, getting enough air under you to scissor kick your legs and land with your opposite leg forward and ready to crouch down to the lunge position. Keep doing this, alternating your legs on each jump/repetition for 60 seconds.
Related Obstacle: Fire Walker

Exercise 5

BACK ROW
Grab a pair of dumbbells or kettlebells, hold them in front, and bend over, keeping your back perfectly parallel to the ground with your weights hanging below you at each side. Keep your core steady and begin to pull the weights in a controlled manner up to your chest, hold at the top fo the rep, pause, and repeat.
Related Obstacle: Hold Your Wood

Exercise 6

DUMBBELL SIDE LUNGE
Grab your dumbbells and let them hang by your sides. Take a lateral step, stretching your leg all the way to your right, bend forward at your hips, and touch the dumbbells to the floor of the foot at finish position of your lunge.
Related Obstacle: Swamp Stomp

Exercise 7

PUSH UP + ROW
Grab some dumbbells and assume a pushup position, with your arms straight. Perform a regular pushup, but as you fully extend your arms at the height of the push up, take one dumbbell and bring it all the way to the side of your torso. Lower your arm and descend back ot the start position. Repeat with the other arm. That’s one rep.
Related Obstacle: Devil’s Beard

Exercise 8

LUNGE + TWIST
Grab a heavy object and clutch it tight to the middle of your chest as you stand with feet shoulder length apart. Take a step forward as you would with a normal lunge, but as you lower your body with weight in hand, twist your torso to the right, pause, and return to a full upright position. Do the same with the opposite leg. That’s one rep.
Related Obstacle: Sweati Yeti

Exercise 9

SHOULDER PRESS
Grab some dumbbells or small kettlebells in each hand and spread your feet shoulder length apart as you would for a squat. Bring the dumbbells up to your shoulders as if you were doing a shoulder press. Lower yourself as you keep the weights cocked at the shoulder, as you explode upward from the squat position, push the weights up and above your head.
Related Obstacle: Cliffhanger

Exercise 10

DECLINE PUSH UP
Simple, quick, and easy. Get into a normal pushup position, but put your feet on top of an elevated park bench or box, arms extended out in front of you so that your body is perfectly parallel to the floor above the ground. Begin to do as many pushups as you can in the next 60 seconds.
Related Obstacle: Kiss of Mud

Exercise 11

Quick Feet
Staying in the pushup position, rapidly bring each knee towards your chest, as if you were sprinting in place or pedaling a ridiculously small bike.
Related Obstacle: The Bastard

Exercise 12

Tough Chin Up
Just like your old man used to do, hang from a bar with either an overhand or underhand grip and pull yourself up – be sure to try and touch your chest to the bar, or get as close as you can. This will get progressively harder as the set wears on. Remember to do as many as you can for the full 60 seconds. Even if you have to take a slight break, be sure to finish the set.
Related Obstacle: Underwater Tunnels

Exercise 13

Superman Plank
Get back into the pushup position you’ve grown accustomed to, placing your forearms on the ground and keeping your core – abs and hips – tight as possible. Hold this position for a full 60 seconds.
Related Obstacle: Greased Lightening

Exercise 14

Drunk Superman Side Planks
Get on your side and hold yourself up by left forearm, creating a half triangle between your lats, forearm, and ground. Like a regular plank, keep your core tight – flex if you have to – and hold the position for 60 seconds, then alternate with your right side and repeat for another 60.
Related Obstacle – Walk the Plank

Exercise 15

Angelina Jolie
Get in between two chairs, bars, or if at a gym, a dip machine. Grab each bar or handle with each arm and lower yourself slowly and with control, as you push up with your arms try to explode up, lifting yourself completely off. Be sure to start out slow until you get used to jumping off and regaining control fo the bars.
Related Obstacle: Ball Shrinker

Exercise 16

THE TOUGH SQUAT
Take a dumbbell, kettlebell, or large stone, anything you can find, hold it in front of your chest, stick your hips out behind you, bend the knees, and lower yourself until you’re in a full squat position, take a second and then push yourself back to the start position.

apft

59 pushups
60 situps
14:43 2-mile run

yoga

wanted to do some yoga, so i googled "yoga video" and went with this one:

http://www.blinkx.com/watch-video/episode-163-yoga-for-the-abs/GOanQHed9BQErNJsSv2RIw

it didn't really feel like yoga. not enough emphasis on breath.

"take the peace and strength and share it"

pullups 2.3

fiftypullups.com

week 2, day 3

(3) Pull-Ups (:60)
(14) Assisted (:60) <-- oops i did 16
(12) Assisted (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

pushups 5.2 & situps 4.3

hundredpushups.com week 5, day 2:
19
19
22
22
18
18
22
max (at least 45)



twohundredsitups.com week 4, day 3:
35
42
35
35
max (at least 50)

pullups 2.2 and jogging 20 mins

fiftypullups.com, jv level, week 2, day 2
(3) Pull-Ups (:60)
(13) Assisted (:60)
(11) Assisted (:60)
(1) Power Hang (60)
(1) Slow Descent (max)

jogging 21m38s

randomly added 5 pullups after i finished jogging

apft pushup/situp/running goals:

[event] -> [reps/time needed to score a 60]|[reps/time needed to score a 90]|[reps/time needed to score a 100]

pushups -> 39|68|77
situps -> 45|73|82
2mile -> 17:00|14:12|13:18

pushups 5.1 & situps 4.2

pushups, week 5 day 1:
36
40
30
24
max (at least 40)

situps, week 4, day 2:
30
38
30
30
max (at least 42)

lower body and abs

at ymca with nick

leg press 12 x (180, 210, 250, 290, 340)
leg curl 12 x (30, 70, 75, 80)
hip abduction 12 x (90, 90, 90)
hip adduction 12 x (90, 90, 90)
calf extensions 20 x (70, 80, 90) (toes: 10out/10in)

bicycles 3 x 30
roman chair 3 x (20 + 10 bicycles)
standing cable crunch 12 x (70, 80, 90)
oblique crunches
swiss ball side crunches

pushups 4.3

hundredpushups.com week 4, day 3:

29
33
29
29
max (at least 40)

pullups 2.1 & situps 4.1

http://www.twentyfivepullups.com/
jv week 2, day 1:
(2) Pull-Ups (:60)
(16) Assisted (:60)
(10) Assisted (:60)
(1) Power Hang (60)
(1) Slow Descent (max)

http://twohundredsitups.com/
week 4, day 1:
27
33
24
24
max (at least 38)

pushups 4.2

hundredpushups.com week 4, day 2:
25
29
25
25
max (at least 36)

pullups

5 pullups