WO1:
Warm up:
3x5 wall squats
3x10 OHS @ 45#
3x10 push ups
Strength:
Front squat 5x3
Conditioning:
5 x TGU @ 30# DB +
7 x DB Push press @ 35 # +
10 x lunge @ 30# DB
10 rounds (TGU will play as 5 right then 5 left, same with lunges)
Cool down:
20:00 minute bike
WO3:
3x5 WS
3x10 GS @ 35 #
3x5 pull ups
Strength:
5x5 OHS @ 60-75% 1RM
Conditioning:
10 x pull ups +
2:00 elevation sprint on tredmill or stair climber
10 rounds
Cool down
WO3
Warm up:
3x5 wall squat
3x10 SOTS @ 15# DB
3x10 squats
3x5 KB swings
(No strength work)
Conditioning:
50 heavy KB power swings
50 BS @ 95#
40 sit ups
40 push ups
30 GS @ 60# DB
30 floor wipers @ 135#
20 FS @ 95#
20 jump squats @ 15#
Cools down
Well here's my performance for the week.
ReplyDeleteWO1: I did the FS at 115#. I did the rest of the workout as prescribed except for the TGU. I did the first few reps with the 30# DB but I couldn't keep it up. I had to take it down to 15#. I was smoked by the conditioning exercise.
Tuesday: 4 Mile run on the treadmill
WO2: I did the OHS at 95# and felt pretty comfortable with it. The elevated sprits were a killer. I ended up having to stop after I finished 8. I was seconds away from puking on the 18 year old girl walking on the treadmill next to me. I was worn out.
Thursday: 4 Mile run
WO3: I did the whole workout as prescribed. For my heavy KB swings I used the 60# DB. It was a great workout.
Saturday: APFT 287, 13:45 run, SU 82, PU 69