Sunday, September 28, 2008

Run, Rest, and STRAP IT ON!!! hmm, this should be fun.

for Oct2 Loc: Sanderson Ctr.
time: Around 5pm
mini "Fight Gone Bad"
{SDHP 65#, PP 75#, Burpees} =1round. 5 rounds; 1 minute per exercise, with 1 minute rest. Score by total number of reps CORRECTLY performed.
See ya on the Flip Side...
(This should ruffle some feathers at the gym!)

for Oct1 Loc: MSU Track Complex
time: Around 5pm
for total time 5 rounds of 400m run, 30 box jumps, 30 wall ball

for Sep30
Loc: Sanderson Ctr
Time: Around 5pm
"fran" 21-15-9 reps for time of 95# thruster/pullups

for Sep29 Loc: MSU North Farm/Research Park Trails
Time : around 5pm
20 minute Moderate Run in the trails. Stretch After. Enjoy the beauty of the outdoors, and watch your ankles!!!

An intro to "Active" Rest: what an oxymoron!

Here is an Article on the concept of Active Rest or Active Recovery...Why you may ask. We are about to experience "Active" Rest.

Rest makes you Stronger
by Dave Guilford

Colby and the Beast

Friday, September 26, 2008


for 28sep

Work up to Bench Press 1RM
then Bench Ladder... start with 80% 1RM (or close to it) for max reps, then decrease by 10# each time for max reps. once you have hit a round of 15 reps, or reach just the bar(whichever comes first) YOU ARE DONE. keep track of Load and reps.
You'll move down the ladder quickly, until the weight gets really light...Have a spotter in case.

Mil. Pax: Max push-ups in 30 seconds,rest 1 minute then Mimic the workout above with push-ups. Except, it will be 3 push-ups added every minute. i.e. 1st minute, 3..2nd minute, 6..3rd minute, 9...etc. until failure. meaning your push-up form looks like you are having seizures. To score this is total number of push-ups + what round you ended on.

for 27sep

work up to 1RM (rep max) Over Head Squat (OHS)
Then 5x3 each leg...Weighted Lunge in Front Squat position @ 115#
Balance and control!!!
Then reverse grip pull-up (palms facing you)Ladder... VERY STRICT FORM, Complete dead Arm hang...1 rep every 30seconds. start with 1 @:30, 2@1minute, 3@1:30 4@2minutes, ... go until failure Scored by Total #Reps.

Then...Watch all the FOOTBALL you can!!! Replace carbs, protein, and fats by any means necessary.

Mil. Pax: Run 7x30/90's...30 seconds running, followed by 90 seconds rest
this should be fast and controlled. The last one should feel like you just finished running the 2mile on the APFT.

This is Sparta...Well just a Spartan Run!

for sep 26

Round 1{1/2mile}
.....2{pushups/situps 40-30-20-10}
.....3{1/4 mile (400meters)}
.....4{pushups/situps 30-20-10}
.....5{1/8 mile (200meters)}
.....6{pushups/situps 20-10}

for Total Time. If you can, Get split times for every round
Loc. MSU Track around 5p.m.

Mil. pax: for Total Time;
15-14-13-12...3-2-1 pushups/
with 10situps b/w every round of pushups

Thursday, September 25, 2008

Rest day

So after another good cycle we have come to the rest day. which is pretty sweet!
Colby, Alex, Tyler, and Myself, with a few others completed the cycle with a pretty good mile TT. I say good job to everyone! The next cycle is going to be posted soon. DRINK THE KOOL-AID...

Tuesday, September 23, 2008

Body Composition Testing

Yesterday , 22sep, i had a body composition test performed at the Sanderson Ctr. (the gym on Campus)... Testing by skinfold using calipers. Almost 5 months ago, actual date; 25april, i had the same test performed on a Tanita body composition analyzer at my aunt's weight loss clinic in Mobile, AL. Here's the 5 month difference:
Tanita results:25apr..........................skinfold test:22sep
wgt 156.4 ........................................160 lb with shoes on
Body Fat% 13.2 ................................8.2
Fat mass 20.6 lb..............................13.2
Lean body weight(muscle)135.8 lb....147

The Program works!!!

i was not on any certain diet, just ate sensibly, 5-6 meals a day based around lean protein, and worked my butt off in the gym and during my training sessions.
Intensity, Variance, Functional Movements, and a controlled nutritional program; That is all you need!!!

Results not typical, but the you'll get benefits

Sunday, September 21, 2008

heavy dose, with a Time Trial (TT)... Note: All Training is 3days on/ 1 day off , Italicized is for B TRP Scouts only!!!

24sep @MSU Track about 6p.m.
1 mile warmup with dynamic stretches
1 mile TT
1 mile cool down

Military pax: Warm-up; Then For 10 minutes, perform 1 round of 10 over-head hand claps, 10 push-ups starting each round on the minute, every minute. no rest between the two exercises, the longer it takes, the shorter your rest. total 10 rounds, 100 reps of each Exercise

Weighted Pullups @Sandy 5p.m.
reps 7-3-1-1-1-1rep max with heaviest weight possible

Military pax: Warm-up (will never change:posted 22Sep)....
Legs Tabata Style (20seconds on/10seconds off) 2 Exercises: Squats/Side-straddle Hops(Jumping Jacks or jjax, as i call them for short)
complete 8 minutes tabata style switching every two minutes (or every 4 20second iterations)between the two exercises i.e. do squats for 2 minutes of tabata, then jjax, then squats, then jjax.

22sep @Sanderson Ctr. (sandy) 5p.m.
Back Squat reps 5-3-2-1-1-1-1rep max
Shoulder press (standing) 3-2-1-1-1rep max

Military pax: Warm-up for everyday = quick and simple. Jogging in place or 25 side-straddle hops with stretching would be a good warm-up
push ups and sit ups 21-15-9-5 reps for total time
21pushups/21situps, 15p/15s, 9p/9s, 5p/5s

Rest Day

oh a so much needed rest day! Barbara put the hurt on me. Yesterday after the tabata Every muscle was aching, even the Hammies! For all of those who check this blog...become part of it. start posting workout results, loads, and scaled information. Just make up an ID and start posting... TOO EASY! i would love to see what you guys and gals are doing out there. ESP my military brethren!!! the next cycle will be posted by tonight. Next cycle emphasis: Heavy!

Tyler putting the hurt on the Tire...

Wednesday, September 17, 2008

Thruster, k2e; Barbara then Run

thrust'em up!
65# thruster (front squat to a push press) 10 reps
10 knees to elbows; can't hang, do situps
As many rounds as possible (AMRAP) in 20 minutes.

"Barbara" 5 rounds for total time
1 rd ={10 pullups, 20 pushups, 30 situps, 40 body squats}

I will do tabata method Pushups/Jump rope/push press 45#/ jumping jacks.... same method as 14sep

Based on your fitness level run/jog/walk (incorporate at least two of these methods)
short course 2 miles
medium course 5k (3.1 miles)
long course 5 miles

Then stretch for 15 minutes

A New Day...A Rest Day

Proverbs 20:30 (NLT) " Physical punishment cleanses away evil;
such discipline purifies the heart"

3 Days prior

14sep Tabata Method (20sec on/ 10sec off)for 32 rounds. Exercise changes every 8 rounds
Jumping Jax(side straddle hops)
body squats, situps,

15sep a little run
3 x (2min on/2min off/2min on/1min off)

16sep 'Linda'
10-9-8-7-6-5-4-3-2-1 reps for time
Deadlift 1 1/2 times body weight (Bw)
bench press bw
clean 3/4 bw