Training Log Archive: hansoloIn the 7 days ending Apr 14, 2014:
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Monday Apr 14, 2014 #
7 AM
Boxing (Cross Evaluation) 5:00 [5]
Solid match. Had poor stance at beginning, but fixed that in second round by using my reach and stamina to my advantage.
Still much to learn. Will follow up this weekend with practice.
Still much to learn. Will follow up this weekend with practice.
1 PM
Strength & Conditioning (CrossFit) 50:00
shoes: Nike Zoom Trail
My lifting bud and I determined that CrossFit offers more comprehensive training, better cardio incorporation, and even lifting instruction. So, I will be doing CrossFit workouts along with my regular woods running regimen.
Today:
Warm Up
I. Row 500m (Power Refinement Curve)
II. 3 Rounds of
-Max Reps or 5-7 x Pull-ups
-Max Reps or 15 x Push-ups (ARMY PT STANDARDS)
-Air Squat (wall therapy/bench for knee slide)
Lifting Skills
-Power Clean
-Push Press
Workout
Complete as many Rounds/Reps as possible in 12:00 of
-5 x Scaled Pull-ups (Ring Row or Banded)
-10 x Wallball (14/10lbs)
-15 x Russian KB Swings (20/16kg)
Completed about 5.5 rounds in 12:00.
Today:
Warm Up
I. Row 500m (Power Refinement Curve)
II. 3 Rounds of
-Max Reps or 5-7 x Pull-ups
-Max Reps or 15 x Push-ups (ARMY PT STANDARDS)
-Air Squat (wall therapy/bench for knee slide)
Lifting Skills
-Power Clean
-Push Press
Workout
Complete as many Rounds/Reps as possible in 12:00 of
-5 x Scaled Pull-ups (Ring Row or Banded)
-10 x Wallball (14/10lbs)
-15 x Russian KB Swings (20/16kg)
Completed about 5.5 rounds in 12:00.
Sunday Apr 13, 2014 #
Running (West Point A-Meet Weekend) 6:32:00 *** 20.0 mi (19:36 / mi) +400m 18:27 / mi
34c shoes: Nike Zoom Trail
West Point A-Meet Special Forces Work
Friday
-Set bags, 14 points, 46 min
Saturday
-Set epunch + ran back (mile+), 14 points, 45 min
-Checked random points, 3 points, 10 min
-Took up all bags/points, 14 points, 80 min + heavy stuff
-Carried water up mountain, 3 gallons, 30 min
-Set bags, 17 points, 50 min
Sunday
-Set epunch, 17 points, 38 min
-Took up all bags, points, 20 points, 92 min + heavy stuff
-Final point, ran to Ranger Wall, 16 min + lots of uphill
Overall, lots of uphill, lots of running, lots of orienteering/map use. Got upper-body workout in as well. Solid weekend for the "Special Forces" component of the West Point A-Meet.
Friday
-Set bags, 14 points, 46 min
Saturday
-Set epunch + ran back (mile+), 14 points, 45 min
-Checked random points, 3 points, 10 min
-Took up all bags/points, 14 points, 80 min + heavy stuff
-Carried water up mountain, 3 gallons, 30 min
-Set bags, 17 points, 50 min
Sunday
-Set epunch, 17 points, 38 min
-Took up all bags, points, 20 points, 92 min + heavy stuff
-Final point, ran to Ranger Wall, 16 min + lots of uphill
Overall, lots of uphill, lots of running, lots of orienteering/map use. Got upper-body workout in as well. Solid weekend for the "Special Forces" component of the West Point A-Meet.
Thursday Apr 10, 2014 #
7 AM
Boxing 45:00
slept:7.0 (rest day)
Lots of sparing practice. 2 30 sec practice rounds, with cross to head allowed.
8 AM
Strength & Conditioning (Lifting - Back and Biceps) 30:00 [4]
Warm up jog (2 mins)
-Lap Pulldown
-Seated Row
-Standing Dumbbell Hammer Curls
-Bent Over Dumbbell Back Flies
-Standing Spider Man
-Assisted Pull-Up (Neutral Grip)
-Assisted Pull-Up (Reverse Grip)
15 reps each = 1 set. Completed 3 sets
-Lap Pulldown
-Seated Row
-Standing Dumbbell Hammer Curls
-Bent Over Dumbbell Back Flies
-Standing Spider Man
-Assisted Pull-Up (Neutral Grip)
-Assisted Pull-Up (Reverse Grip)
15 reps each = 1 set. Completed 3 sets
Tuesday Apr 8, 2014 #
7 AM
Boxing 45:00
Learned crosses to face and defense for jab/cross combo to face. Had 30 sec practice match. Lots of sparring otherwise. Solid day.
4 PM
Orienteering (Vetting) 1:00:00 [3] *** 4.0 mi (15:00 / mi) +70m 14:14 / mi
11c slept:5.9 shoes: Nike Zoom Trail
Vetting A-Meet stuff. Took it easy speed wise, since I was sore and this is accuracy vetting anyways.