Workout of the Day
– 20 min swim
I got a 8 mile march tomorrow with a pack, so I decided to take it really easy today.
Author Archives: jameshanfit
Curtis P’s.
Workout of the Day
(1) 5 rounds:
– 3 bench press @ 225#
– 3 deadlift @ 315#
(2) 15-10-5 of:
– from front rack – left leg lunge, right leg lunge, pushpress
– GHD sit-ups
– ring dips
– back extensions
– pull-ups
My shoulders are killing me. The lunge/lunge/press complex sucked. Those are all my thought for today.
Heavy Front Squats.
Workout of the Day
(1) work up to 1RPM front squat
(2) every 40 secs for 10 rounds:
– 3 x front squat @ 205#
(3) 5 rounds:
– 8 DL @ 185#
– 30 step ups
– 5 x 1 arm sit-ups @ 25# (each arm)
(4) 3 rounds:
– 10 pushups with 1 hand on med ball (each arm)
– 10 pull-ups
– 10 db push press @ 2 x 45#
(5) 3 rounds:
– max kb swings @ 60# in 1 min
– rest 30 secs
Horseman training once again kicked my ass. I was only able to get up to 275# on the front squat. This shows my strength is going down, but I’m really trying to focus on getting my conditioning back up so I’m alright with that. My legs are toast after 30 front squats @ 205# and 150 step ups. This was a good workout to do before I head to the field and train for the two weeks. I’ll be back Labor Day weekend.
57:24
Workout of the Day
250m row
50 pull-ups
250m row
40 knees to elbows
250m row
30 windshield wipers
250m row
20 toes to bar
250m row
50 air squats
250m row
40 jumping lunges
250m row
30 broad jumps
250m row
20 jumping squats
250m row
50 push-ups
50 arm haulers
40 hspu
40 dips
30 mountain climbers
30 burpees
20 diamond push-ups
20 double-unders
Almost an hour of non stop work. I’m pretty sure I’m still sweating from that workout. This definitely pushed me to my mental limits, and it really did strengthen my mental toughness.
Still Got The Back Flip.
Workout of the Day
(1) work up to 1RPM hang clean
(2) 4 rounds:
– 400m run
– 90 secs rest
(3) 10 mins practice:
– handstand walks
– backflips
I tied my PR of 265# on the hang clean. I was able to get under 275#, but I couldn’t quite stand up with the weight. My hang clean max is very close to my max clean, so I know I’m not doing something right from the ground to the hi-hang. I need to keep working on my technique and try to get that corrected. I need to hit that 300# mark on my clean.
I did two attempts at max handstand walk. I was able to hit 17yds and 12yds. It was alright, but I really wanted to get at least 20 yds. The highlight of my day was doing back flips. It’s been a couple of months so I was a little shaky, but I made it happen.
Fat Bar.
Workout of the Day
(1) 1RPM deadlift with axle bar
(2) 5 rounds:
– 3 x DL @ 315# with axle bar
– 10 ring push-ups
(3) 5 rounds:
– 5 thrusters @ 95# with axle bar
– 10 pull-ups
(4) 5 rounds:
– 10 jumping squats with axle bar
– 10 one arm DB bench press @ 35#
First time doing a full workout with the axle bar and it was tough. I’m sure my forearms will still be burning tomorrow. This horseman program is a good shock to the body and it’ll whip me back into shape.
Operator Session.
Workout of the Day
(1) work up to 1RPM clean + push press
(2) every 40 secs for 10 rounds:
– 2 x clean + push press @ 185#
(3) 6 rounds:
– 15 KB swings @ 60#
– 10 bench press @ 155#
– 6 pistols
(4) 4 rounds:
– 40 yard sprint
– 30 sec rest
Back to the grind. I’m sure I’m going to be feeling the pain tomorrow.
Mental Toughness.
Workout of the Day
30 min AMRAP
– 10 deadlift @ 135#
– 10 situps @ 45#
– 10 KB swings @ 53#
– 10 push press @ 75#
– 4 turkish get-ups @ 45#
Beat up.
Changes.
August 2, 2013
– 2 mile boots and utes run
August 3, 2013
– 8 mile hike
August 5, 2013
Snatch 3×165#, 2×185#, 2×185#
Power Clean 3×215#, 2×225#, 1×235#
Jerk 3×205#, 2×215#
Front Squat 2×245#, 2×245#, 2×245#
Clean Pull 3×3 @ 245#
Hyperextensions 3×8
jameshanfit 