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
"kelly"
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

OHS, BP's

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 OHS @ 80% 1RM ....DO NOT FORGET: ACTIVE SHOULDERS!
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

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...