9/26/2011

6 Sets

6 Pull Ups

20 Push Ups

25 KB Swings

9/23/2011

9.5 Mile Run in Full Kit w/ Weapon while completing a Grenade Assault Course and two Stress Shoots... It sucked.

9/20/2011

Today was too long and I was around too much high cost equipment to workout. I wasn't hydrated... at all, so I skipped the workout today, I'll go extra hard tomorrow.

9/19/2011

I'm still hurting from Saturdays Fran and Fridays new change to the program so I took it easy today and didn't do a Two a Day. Anyway, this was the workout.

1/2 Mile Run

Uphill 50m Sprints x 8

Uphill 50m Fire Man Carry x 2

Uphill 50m Bear Crawl x 2

1/2 Mile Run

Pull Ups: 10, 8, 6

2 Sets of Push Ups(15) and Pull Ups(5)

I needed to take today off, my legs feel like they're going to explode so today way a good day.

9/18/2011

Rest Day, and my back is killing me for some reason, it feels literally like murder.

9/17/2011

Saturdays are Crossfit Days

Heavy Fran (85#)

21-15-9

Thrusters

Pull Ups

Time: 9:49

5 Minute Rest

Light Fran(45# and Red Assistance Band for PU)

21-15-9

Thrusters

Pull Ups

Time: 5:19

Fran is a dirty whore...

9/16/2011

Workout Is Changing Again and will stay roughly this way for the next 8 weeks..

AM:

OPT or Officer Physical Training, which was really just us playing Ultimate Football, think of Ultimate Frisbee but with a football... oh yeah and the Ref(The BC) is playing too and can do whatever he wants. It pretty much became Rugby where you could throw the ball and hit whoever you wanted... It was a lot of fun!

PM:

Bench Press:

10 Sets of 10 Reps with Increasing Weight.

1x10 45#

1x10 55#

1x10 65#

1x10 70#

1x10 75#

1x10 80#

1x10 85#

1x10 90#

1x10 95#

1x10 100#

Squats:

6 Sets of 10 Reps with Increasing Weight.

1x10 45#

1x10 65#

1x10 85#

1x10 95#

1x10 115#

1x10 135#

Chest Flys (Cable) 20#

3x6

Dead Hang Chin Ups:

Set 1: 8

Set 2: 5

Set 3: 2