This was a workout that my friend gave to me to try. 

This is a CrossFit workout and I have my hesitations and objections when it comes to their methods but I'll give it a try (again). 

This is an ascending and Decending ladder.  Pretty Straight Forward.

1 Pull Up
2 Burpees
3 Back Extensions
4 Kettle bell swings
5 Pushups
6 Lunges
7 Air Squats
8 Box Jumps
9 Shoulder Press
10 Sit Ups
11 Dips
12 Thrusters

You cycle through each movement simultaniously.  (spell check) 

thank You again.

3 mile run

7.2 mph at 1.0 incline
Start at 5 mph and increase by .5mph every 5 mins.

2. 5 minute rounds of Focus Mit Training Basics:  Straight punches, hooks, 2 and 3 punch combos, dodging and ducking. 

1 rounds of EDT circuit.
 - Bench press 135 for 12 reps: 60% of max weight
 - Cable Horizontal Rows 15 reps: 70% of max weight
 - Arnold Dumbbell presses for 12 reps: 55% of max weight
 - Lat Pull-downs for 15 reps: 75% of max weight

Continueous circuit for 15 mins.

That's it.  Have fun with it.

This was a program my coaches want me to get much better at in the coming month for time and performance.  Take each pair of movements for 3 rounds of 45 seconds for each movement.  Preferred to be done with a pair of KB's but if you only have one, then split the time between each side.

1. Clean & Jerks
    - Jumping Jacks
2. Front Squats
   - Push-ups
3. See-Saw Presses
   - Burpees (again these suck)
4. Snatches
   - Lunges
5. Front Squat to Overhead Press
   - Shadow Boxing
6. Overhead Squats
   - Mountain Climbers
   
   That's it and every bit of an hour's worth of work. 
   
   Take care.

• The test will include are elements of Multi-mile runs,  Kettlebell snatch/swing/clean & jerk/ multi use movement test.  Timed and Untimed events.
• Basic firearms control and usage down range at different targets, moving and otherwise. 
• Assessments of functions in anatomy & physiology, use of different methods for different performance variables on given case studies.
  
  That would wrap up the summary of what will be accomplished.  Again I look forward to it all.
  

Day 6:  30 mins run with the dog.  Nothing special just for time.

Day 7: No PT or running, just balance work and Movement prep.

Very simple set-up today. 

TRX Prone Planks and Supine Hip-thrust for time 45 seconds each time for 4 rounds

Now on to the real PT...

Take a pair of 1 pood (35lb) kettlebells and perform only 2 movements for 1 hour.  Alternating each movement to fatigue and time.  Not for reps or sets.  Just for overall performance.  Jog for 1 min in between each round.


Dual KB Snatches/Dual "Rock the Cradle" (hangcleans) to overhead press.

Do as much as you can for 1 hour.  Take up to 20 minutes afteward ton movement prep and self myofacial release on foam roller. (You will need it.)


That evening do only one round of a 10 minute KB Snatch test. 

105 reps this night.  I hope to improve that score in 3 weeks. 

Take care and thanks again.

5 mile repeats today.

1/4 mile Jog
1/4 Sprint
1/4 Jog
1/4 Sprint

1/2 Jog
1/2 Sprint

1/8 Jog
1/8 Sprint
1/8 Jog
1/8 Sprint
1/8 Jog
1/8 Sprint
1/8 Jog
1/8 Sprint

1 mile open run (any speed/pace)

1 mile recovery jog.

TRX Atomic Push-ups: 3 rounds of 20 reps.
TRX Single Leg Squats:  2 rounds of 15

B & B set-up today.  It's made to just hurt.

15 mins of Alternating Single Hand KB Russian Swings: 1.25 pood (45lbs)

As many swings as possible until failure.  Jog for 1 min to recover and continue back into the swings.

10 mins of Alternating Turkish Get-ups with the same weight.  Switching each hand after every repition.

Good Luck.  Took the better part of 28 mins to fully recover and not be drained.

-3 mile Free Run (7.2 mph at 1.5 incline)

-5 rounds of 18 reps on Wide grip Pull-up.

 5 mins max Push-up.

-Stability Ball Squats (use a smith machine and a friend to help if you have never done this before.  Recommend you find a CHEKy or someone with the same methods before attempting.)  3 rounds of 20 reps.

-TRX Oblique Crunches: 4 rounds at 12 reps on each side.

-TRX Torso Twist: 4 rounds of 10 reps on each side.  45 degree angle.

2 mile Free Run (6.0 mph at .5 incline)

1.5 pood (53lb) KB. 

1 pood (35lb) KB. 

These were all that were used for this day.  My friend and I wanted to measure our power output over a duration.

1pood Halos', Clean and Press, and Alternating Snatches.  2 rounds of 10 reps each to warm-up.

10 mine Snatch Test:  158 reps total in 10 mins.  That is a Personal Best since the last measure was 105 reps in 10 mins.  The goal will be to get to 200+ reps before shipping off to Utah.  Again used as a measure of Strength and Power over a duration which I will need during the the PT elements. 

Thanks,
Patrick

Recovery Day:

After a max snatch test day I took this day to focus on recovery.  Self Myofacial release for 20 mins.  Hamstrings, TFL on both sides, Front and Rear Hip Complex.

Took about 30 mins.
Focus on Movement Prep and Pre-Hab with a Physio Ball on the shoulder complex and hip complex

30 mins

Light Jog with the dog:  (light intensity, wasn't sure of the absolute distance but I'm certain it was over 3 miles)

Hot and cold flushes in the shower and that's it.
Did Practice my pistol and dry-fire techinque.  I want to become more steady in prepared range and movement elements
250 dry fires on each.

I went to go help a friend move apartments and in the process of moving some heavy furniture fell down a flight of steps and have the couch fall after me.  I wasn't seriously hurt in the process but my back and right hip hurt to move.  I have already scheduled a doctor's appointment this Friday to check for anything I can't see or measure visually.  Also a message therapists as been reserved for this weekend.  We shall see how this all turns out.  I am not excited about the idea of taking too much of a break but maybe neccessary for what may come next.

Thanks,

After a week or so off from training hard, the doctor's prognosis was one of sastisfaction to my ears.  Just a bruised right hip and strained lower back.  Both of which after some PT work and message therapy are feeling better than ever!


3 mile run out-side in 27 degree weather.

Ran intervals of 2:30 min jog with 45 sec. of sprint work since it was my first day back.
Repeat each round until 3 mile is reached.

120yd Sprints:  60 yd forward sprint, back pedal 60 yd
5 rounds

100 punches on heavy bag in same amount of time
5 rounds

Feels good to be back in the mix in just in time too.  We'll see how the next few weeks go until the big test weekend. 

Movment Prep: 10 mins.

3-Mile run timed: 27:09.06 mins

PT
Repeat 10 times:

Jumping Jacks - 10
TRX Single Leg Squats - 10/side

PT
Repeat 5 times:

Towel Pull-ups: 10
Weighted Squats: 70 lbs
WoodChoppers: 20kgs/side
Traveling Lunges: Bodyweight 20/side
Overhead Squats: 20lbs 10

24:01.60 mins

Abs
Repeat 2 times:
Suspended Crunches: 20
Oblique Crunches: 20/side
Flutterkicks: 25/side
Side Planks: 30 sec/side

8:08.05 mins