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Monday:
o APFT. 90 PU, 96 SU, and a 15:00 two mile run.
o Following with, 500 push-ups in sets of 33-34 reps ea until hitting 500.
o 500 SU, feet unsupported
o 50 Chin / 50 Pull-ups, in sets of 10
Tuesday:
o 500 Abs (variation of different exercises, 50 reps per type)
o 9 rounds of sprints (up and down a football field)
o 30 burpee / 30 lunges / 30 power jumps - finisher, after doing sprints.
o Weight Training in the PM: DB incline press, Dips, Behind Head Triceps, Arnold Presses, Side/Front raises.... all for 5 sets of 15 reps.
Wednesday:
o 310 reps of weighted backpack pushups (40 lbs), 5 sets of 62
o 50 Chins / 50 Pull-ups, in sets of 10
o 500 Situps, feet unsupported
Thursday:
o Rest
Friday:
o 50 Chins / 50 Pull-ups
o 500 situps, feet unsupported
o Weight Training: Reverse Flys, Hammer Curls, Dips, side/front raises, Shrugs... for 3 sets of 20 reps each.
o 20 minutes on stationary bike, moderate pace. Just to warm up legs for tomorrow.
Saturday (tomorrow):
Conduct 12 mile ruck march with 60 lbs load. Goal pace will be less than 3 hrs. In memory of MSG Dan "Slim" Adams, symbolic with the 4th of July weekend.
Sunday:
o Rest
I know my "needs improvement" is my running. After I recover from this 12 miler... I plan on focusing a bit more on 2 mile 90-100 points on APFT, and 5 miles keeping study pace. My "excuse" is my body weight. I feel very heavy at 235 lbs, 74". This is the last place though for excuses. Have to get that run time down.
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