Training Log Archive: Bridge

1. Strength: 4 rounds of
8 jackknives
10 single leg hip raises
10 high side plank crunches
60s rest

2. METCON: For time
10-25-10
Situps
Leg Raises
Standups (modified)

3. Finisher: 100 jumping jacks

Sandbag circuits with Lupe

1A. Shoulder lunge, 3x8, 30#
1B. Clean and press, 3x4, 50#
2A. Bear Hug Squat, 3x10, 50#
2B. Around the Worlds, 3x8-10, 20#
2C. Side-to-Side Pushups, 3x8

Event: CANCELLED - 41st Annual West Point National Event
 

Short course at Upton State Forest, no flags out. Focus on simplification and trusting the process. Vegetation was much more runnable in shorts and t-shirt than Hale last weekend but still enough to slow me down/force detours so as to not tear up my legs. Enjoyable course overall, though, and Lupe had fun on her orange course too; we course reviewed after and she wasn't fazed too much by the lack of flags. I think she's picked up this sport a lot quicker than a lot of our cadets on the O-team...

A. Strength: 5 rounds of
5 Feet elevated pikes
5 Side Dips
30s plank hold
60s rest

B. METCON: 4 RFT of
20 squat jumps
10 HRPU
20s rest
30 high knees
10 burpees
30s rest

C. Finisher:
100 high knees
50 mtn climbers

A. METCON:
5 rounds, each round decrease by 2 reps
Start with:
12 strict pullups
16 pistol squats
20 pushups

B. 50 squat jumps to finish

Would have also run today but work sucks

Sandbag lift with Lupe

1A. Good Mornings, 3x6, 50#
1B. Chinups, 3x6
2A. Shoulder Split Stance Squat, 3x6, 50#
2B. Shoveling, 3x10, 30#
2C. Half Kneeling Arc Press, 3x8, 30#

Short little ruck with the 30ish pound sandbag bc didn't feel like running

A. Skill progression
20 burpee squat jumps
30 supermen

B. Strength: 4 rounds of
20 reverse lunges
15 donkey kicks
15 modified side plank crunches
30s rest

C. METCON:
5k Run in 25:44
50 burpees for time (3:34, personal best)
5k Run in 27:31 (legs dead by this point)