Heavy Metal - A 3rd Go at Greyskull LP

Been there done that

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

Postby SoldierSailorHybrid » Sun Jul 15, 2018 2:40 pm

Week of 09 July 2018:

Monday:

A.M. Muay Thai Class

P.M.

Bench: 152.5x5x2/152.5x13x1
Squat: 190x5x2/190x11x1

Throughout the Day:

Pullups x 20
Pushups x 28
Chokes x 28
Squats x 18

Tuesday:

A.M. Brazilian Jiu Jitsu
P.M. Power Cleans @ 122.5 lbs: 5x3 (5 sets of 3 reps each)

Throughout the DAy:

Pullups x 12
Pushups x 28
Chokes x 28
Squats x 18

Wednesday:

A.M. Brazilian Jiu Jitsu
P.M. Muay Thai

Thursday:

A.M. Brazilian Jiu Jitsu

Friday:

Visit to Universal Studios, Hollywood with some friends. Walking around all day with a light backpack, but otherwise a rest day.

Saturday:

A.M. Brazilian Jiu Jitsu

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: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Mon Jul 23, 2018 7:49 pm

Week of 15 July 2018

Monday:

A.M.

Press: 107.5x5x2/107.5x10x1
Squat: 200x5x2/200x12x1
KB Swings x 150 @ 16KG (15x10)
25M Jogs x 15 = 375M running

Throughout the Day:

Pullups x 40
Pushups x 70
Situps x 70
Squats x 45

Tuesday:

A.M.

Power Snatch: 75x1x2/77.5x1x1/95x1x2/97.5x1x1
Snatch Grip Deadlift: 255x14x1
'Snatch n' Grab' - i.e. 6/6 x Snatches @ 16KG plus 25M Jog, 15 rounds (180 x Snatches and 375M Running)


Throughout the Day:

Pullups x 36
Pushups x 28
Situps x 28
Squats x 18

Wednesday:

A.M. 5 kilometer run

Thursday:

A.M. 'Dances with Dvukhpudoviks'

3 x (1,2) Slow circuit of Clean and Press, Goblet Squat, and Unweighted Pullup @ 32KG

P.M. Muay Thai

Friday:

A.M. Brazilian Jiu Jitsu

Saturday:

A.M. Brazilian Jiu Jitsu

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: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Sun Jul 29, 2018 4:50 pm

Week of 23 July 2018:

My parents were visiting me up in the High Desert so I had a relatively low workload for strength and other training. I kept it mostly to main lifts, a long run, a single one kettlebell session and some Jiu Jitsu lessons when we went to Los Angeles to visit my Aunt and Uncle.

Monday:

A.M. 5 kilometer run to kick off our installation's Suicide Awareness Week.

Throughout the Day:

Pullups x 3
Pushups x 14
Situps x 14
Squats x 9

Tuesday:

A.M.

Bench Press: 157.5x5x2/157.5x12x1
Squat: 205x5x2/205x11x1

Throughout the Day:

Pullups x 28
Pushups x 28
Situps x 28
Squats x 18

Wednesday:

Power Cleans, 5x3 @ 125 lbs

Thursday:

A.M.

5 Rounds of: Clean/Side Press/Squat + 6 Snatches (Right Arm), 5 Hand Release pushups (new APFT pushup), Clean/Side Press/Squat + 6 Snatches (Left Arm) @ 16KG

Friday:

A.M. Brazilian Jiu Jitsu

Saturday:

A.M. Brazilian Jiu Jitsu

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: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Sun Aug 05, 2018 10:51 pm

Week of 30 July 2018:

Monday:

A.M.

Press: 110x5x2/110x9x1
Squat: 210x5x2/210x10x1

Throughout the Day:

Pullups x 24
Pushups x 14
Situps x 14
Squats x 9

Tuesday:

A.M.

Power Snatch: 75x1x1/77.5x1x1/82.5x1x1/92.5x1x2
Snatch Grip Deadlift: 260x14x1
'Swings and Shuttle Run (one 12.5m and 25m = 37.5m for one shuttle run)'

KB Swings @ 24 KG 10x10
Shuttle Run: 10x1 = 375m run

Throughout the Day:

Pullups x 22
Pushups x 28
Situps x 28
Squats x 18

Wednesday: Rest

Thursday:

A.M. 1 x Kettlebell Workout

Turkish Getups @ 24KG: 24Rx1 and 24Lx1
KB Swings @ 24KG 3x10
5 x Rounds of:

Clean/Press/Squat and 5 Snatches (Right)
5 'Hand Release Pushups'
Clean/Press/Squat and 5 Snatches (Left)

Throughout the Day:

Pullups x 10
Pushups x 28
Situps x 28
Squats x 18

Friday-Saturday:

Rest

Sunday:

A.M.

3 x (1,2) Slow Circuit of Clean and Press, Goblet Squat, and Pullup @ 32KG
5x10 Swings @ 32KG (10 reps every 30 seconds)
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Mon Aug 13, 2018 3:14 pm

Week of 06 August 2018

Monday:

Rest

Tuesday:

A.M.

Turkish Getups @ 16KG, 1/1
KB Swings @ 16KG: 3 x 10

20 Minutes AMRAP of:

Clean/Side Press or Press/Squat and 5 Snatches (Right Arm)
5 x 'T' Pushups (Newfangled APFT pushups)
Clean/Side Press or Press/Squat and 5 Snatches (Left Arm)

I did ten rounds, and alternated with even numbered rounds as side press and odd numbered press as regular presses

Throughout the Day:

Pullups x 15
Pushups x 84
Situps x 14
Squats x 9

Wednesday:

Rest

Thursday:

A.M.

'Dances With Dvukhpudoviks'

3 x (1,2) @ 32KG clean and press, goblet squat, and unweighted pullup in slow circuit
5 x 10 KB Swings, a set of 10 every 30 seconds

Throughout the Day:

Pullups x 6
Pushups x 64
Situps x 14
Squats x 9

Friday:

Rest

Saturday:

A.M.

Turkish Getups @ 24KG: 1/1
KB Swings @ 24 KG 3 x 10
20 Minutes AMRAP of:

Clean/Press/Squat and 5 snatches (Right Arm @ 24KG)
5 x 'T' Pushups
Clean/Press/Squat and 5 snatches (Left Arm @ 16KG)

I did 10 reounds.

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: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Sun Aug 26, 2018 10:30 pm

Week of 13 August 2018

Monday:

A.M.

3 x (1,2) Slow circuit of kettlebell clean and press, goblet squat, unweighted pullup (KB lifts @ 32KG)
5 x 10 KB Swings @ 32KG (10 reps every 30 seconds)

Throughout the Day:

Pullups x 15
Pushups x 56
Situps x 56
Squats x 36

Tuesday-Friday: "Rest" insomuch as driving all over the desert with really short sleep does

Saturday:

Throughout the Day:

Pullups x 4
Pushups x 28
Situps x 14

Sunday:

P.M.

Power Cleans, 5x3 (sets x reps) @ 127.5 lbs
Weighted Chins @ 20 lbs: 1x6 and 1x5
Front Squats: 185x2x1, 190x2x1, 192.5x2x1, 202.5x2x1

Throughout the Day:

Pulllups x 14
Pushups x 14
Situps x 9

Week of 20 August 2018

Monday-Tuesday: Rest

Wednesday:

A.M. 4 mile formation run
P.M. Muay Thai class - Clinch work

Throughout the Day:

Pullups x 3
Pushups x 14
Situps x 14
Squats x 9

Thursday:

A.M. Brazilian Jiu Jitsu
P.M. Muay Thai

Friday:

A.M. Brazilian Jiu JItsu

Saturday:

A.M. Brazilian Jiu Jitsu
P.M.

Bench: 160x5x2/160x10x1
Squat: 215x5x2/215x10x1


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: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Mon Sep 03, 2018 4:55 pm

Week of 27 August 2018:

Monday:

A.M.

Press: 112.5x5x2/112.5x9x1
Squat: 220x5x2/220x6x1
A+A Snatches: 60 x KB Snatches (30 each arm) @ 16KG, 44 x KB Snatches (22 each arm) @ 24KG

Throughout the Day:

Pullups x 35
Pushups x 98
Situps x 56
Squat x 36

Tuesday:

A.M.

Power Snatch: 75x1x1/82.5x1x1/92.5x1x2/95x1x1/112.5x1x1
Snatch Grip Deadlift: 265x11x1

Throughout the Day:

Pullups x 27
Pushups x 42
Situps x 70
Squat x 27

Wednesday:

A.M. 7.46 kilometer run

Throughout the Day:

Pullups x 8
Pushups x 28
Situps x 28
Squat x 18

Thursday:

A.M.

5 rounds of:

KB Swings x 10 @ 32KG
Goblet Squat x 2 @ 32 KG
T-Pushups (countdown) 5-4-3-2-1 (each round subtracted a rep)

Friday - 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: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Mon Sep 10, 2018 3:22 pm

Week of 03 September 2018

Monday:

A.M.

Turkish Getups @ 24KG, 1x each arm
KB Swings @ 24KG 3x10
20 Minutes AMRAP of: Clean/Press/Squat and 5 Snatches @ 24KG, 5 'T' Pushups, Clean/Press/Squat and 5 Snatches @ 24KG
10 rounds completed, no partials.

Pullups x 1.

Tuesday:

Less than two hours of sleep due to work, no training.

Wednesday:

A.M.

Slow circuit of Clean and Press, Goblet Squat, and unweighted pullup with 32KG kettlebell for the lifts, 3 x (1,2)
5x10 KB swings @ 32KG (10 every 30 seconds).

Thursday:

Rest

Friday:

P.M.

Turkish Getups @ 16KG, 1 each side
KB Swings @ 16 KG 3x10
20 minutes AMRAP of: Clean/Press/Squat + 6 Snatches, 5 regular pushups, Clean/Press/Squat + 6 Snatches
Complete rounds: 12, Partial rounds x 1 (I got to the first snatch before the bell went off on the left arm).

Saturday and 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: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Tue Sep 18, 2018 6:43 pm

Week of 10 September 2018:

Monday:

A.M. Slow Circuit of Clean and Press and Goblet Squat @ 32KG and unweighted pullup: 3 x (1,2)

Tuesday:

A.M. 10 minutes of KB Snatches @ 16KG: 140. I switched hands every six reps and my last set was 4 reps/arm.

Wednesday:

A.M. Slow Circuit of Clean and Press and Goblet Squat @ 32KG and unweighted pullup: 3 x (1,2)

Thursday-Friday: Rest

Saturday:

A.M.

Power Clean, 130 lbs, 5x3 (5 sets of 3)
Weighted Chinups: 20x6x1, 20x5x1
Front Squat: 205x1x2, 210x1x2, 215x1x1, 220x1x1

Throughout the Day:

Pullups: 14
Pushups: 28
Situps: 28
Squat: 18

Sunday:

A.M. 3 kilometer foot march
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Sun Sep 23, 2018 10:43 pm

Week of 17 September 2018

Monday:

A.M. Dodgeball for unit PT

Tuesday:

A.M.

Bench: 162.5x5x2/162.5x10x1
Squat: 222.5x5x2/222.5x6x1

Throughout the Day:

Pullups x 25
Pushups x 42
Situps x 28
Squats x 18

Wednesday:

A.M. 3 mile formation run (pace varied from 8:00 - 10:00)
P.M. Muay Thai

Thursday:

A.M. Brazilian Jiu Jitsu
P.M. Muay Thai

Friday:

A.M. Brazilian Jiu Jitsu

Saturday:

A.M. Brazilian Jiu Jitsu

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: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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