Heavy Metal - A 3rd Go at Greyskull LP

Been there done that

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Tue Apr 30, 2019 7:31 pm

Week of 22 April 2019

Monday:

A.M.

Warmup:

KB Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24 KG: 3x10
KB Goblet Squat @24KG: 3x3

Lifts:

Rolled a '4' On the Dice.

KB Military Press @ 24KG 6,8/Arm
KB Goblet Squat @ 24KG: 6,8

P.M. No Gi Jiu Jitsu Class at my Base Gym

Throughout the day:

Pullups x 6
Pushups x 180
Knee Tucks x 36
Squat x 14

Tuesday:

P.M.

Warmup:

KB Turkish Getups @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lift:

18 Rounds of 7-10 1-Arn-KB Swings @ 32KG: 156x Swings. 10x10 and 8x7

Throughout the Day:

Knee Tucks x 72
Squat x 14
Pushups x 18

Wednesday:

A.M. 30 minute easy paced run, 3.6KM

P.M. Muay Thai

Thursday:

P.M. No Gi Jiu Jitsu and Boxing

Friday:

P.M. Brazilian Jiu Jitsu and MMA class

Saturday:

A.M. Brazilian Jiu Jitsu Double Header

Sunday:

Rest
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 172
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun May 05, 2019 8:44 pm

Week of 29 April 2019

Monday:

P.M.

Warmup:

KB Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lift:

Press: 115x5x2/115x10x1
Squat: 230x5x2/230x9x1
1 Hour Break
No-Gi Jiu Jitsu Class

Throughout the Day:

Pullups x 24
Pushups x 72
Knee Tucks x 18
Squat x 14

Tuesday:

P.M.

Warmup:

KB Turkish Getups @ 24KG: 2x1
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Power Snatch: 75x1x1/80x1x1/95x1x1/110x1x1/115x1x2
Snatch Grip Deadlift: 295x9x1
3 Minutes Boxing on Heavy Bag

Throughout the Day:

Pullups x 24
Knee Tucks x 72
Pushups x 18

Wednesday:

P.M.

Swmming:

4 x 75m Intervals
1 x 25m Interval of stroke golf, crossed pool in 24 strokes.

Throughout the Day:

Pushups x 18
Squat x 56
Knee Tucks x 18

Thursday:

P.M.

Warmup:

KB Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lift:

Bench: 175x5x2/175x10x1
Squat: 235x5x2/235x10x1
1 Hour Break
Gi Jiu Jitsu Class

Throughout the Day:

Pullups x 26
Pushups x 36

Friday:

P.M.

Warmup:

KB Turkish Getups @ 32KG: 1/Arm
KB Swings @ 32KG: 3x10
KB Goblet Squat @32KG: 3x3

Lift:

Power Clean @ 115lbs: 5x3

Throughout the Day:

Pullups x 28
Pushups x 36
Squat x 14

Saturday:

P.M. 30 minute tempo run: 4.54 KM covered.

Throughout the Day:

Squat x 28
Pushups x 18

Sunday:

Rest
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 172
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun May 12, 2019 6:34 pm

Week of 06 May 2019

Monday:

P.M.

Warmup:

Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift

Press: 117.5x5x2/117.5x10x1
Squat: 240x5x2/240x10x1

1.5 hour break

No-Gi Jiu Jitsu Class

Throughout the Day:

Pullups x 32
Pushups x 108
Knee Tucks x 18
Squat x 14

Tuesday:

P.M.

Warmup:

Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lift:

Power Snatch: 75x1x1/80x1x1/115x1x2/120x1x2
Snatch Grip Deadlift: 300x9x1

Interval:

5 Minutes of Prowler Push: 22.6m Trips, 2.75 trips.

1 x Trip @ 90lbs + Sled
1.75 x Trips @ 180lbs + Sled

Throughout the Day:

Pullups x 24

Wednesday:

P.M.

45 minute foot march: 3.89 KM
KB Swing Clusters, x3: Each Cluster is 10x 2 Arm swings, 10 x 1 Arm Swings/Arm @ 24KG

Throghout the Day:

Knee Tucks x 72
Pushups x 18
Squat x 14

Thursday:

P.M.

Warmup:

Turkish Getups @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Bench: 177.5x5x2/177.5x8x1
Squat: 245x5x2/245x8x1

Throughout the Day:

Pullups x 24
Pushups x 18
Squat x 28

Friday:

P.M.

Warmup:

Turkish Getup @ 32KG: 1x1/Arm
KB Swing @ 32KG: 3x10
KB Goblet Squat @ 32KG: 3x3

Lift:

Power Clean @ 120 lbs: 5x3

Throughout the Day:

Pushups x 180
Pullups x 22
Knee Tucks x 36
Squat x 28

Saturday:

P.M.

60 minutes run: 4.01 KM
AVG Heart Rate: 138 BPM
Max Heart Rate: 162 BPM

Sunday:

Rest
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 172
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Tue May 21, 2019 8:53 pm

Week of 13 May 2019

Monday

P.M.

Warmup:

Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lift:

Press: 120x5x2/120x9x1
Squat: 250x5x2/250x8x1
.5 Hour Break
No Gi Jiu Jitsu

Throughout the Day:

Pullups x 32
Pushups x 180
Knee Tucks x 54
Squat x 42

Tuesday:

P.M.

Warmup:

KB Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Power Snatch: 75x1x1/80x1x1/90x1x1/115x1x1/120x1x2
Snatch Grip Deadlift: 305x9x1

Interval:

7 Minutes of Muay Thai Bag Work

Throughout the Day:

Pullups z 24

Wednesday:

A.M.

30 minute ruck: 2.97 KM
Max Heart Rate: 145 BPM
AVG Heart Rate: 134 BPM

KB Swing Clusters @ 24KG x 3

Cluster consists of: 10 x 2 arm swings, 10 x 1 arm swings per arm.

P.M No Gi Jiu Jitsu

Throughout the Day:

Knee Tucks: 18

Thursday:

P.M.

Warmup:

Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lift:

Bench: 180x5x2/180x12x1
Squat: 255x5x2/255x6x1

.5 Hour Break

Gi Jiu Jitsu Class

Throughout the Day:

Pullups x 24

Friday:

P.M.

Warmup:

Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Power Clean @ 125#: 5x3

Throughout the Day:

Pullups x 22

Saturday:

A.M.

Swimming, 12 x 25m Intervals.

I played 'golf' i.e. counting number of strokes. I averaged 21.5 strokes to swim 25m

Sunday:

Rest
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 172
Joined: Wed May 25, 2011 1:28 pm
Location: California

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