Heavy Metal - A 3rd Go at Greyskull LP

Been there done that

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

Postby SoldierSailorHybrid » Tue Oct 02, 2018 9:26 am

Week of 24 September 2018

Monday:

A.M.

Press: 115x5x2/115x7x1
Squat: 223x5x2/223x6x1
Heavy Bag Work: Punch Ladder: (Jab, Jab-Cross, Jab-Cross-Hook, Jab-Cross-Hook-R.Upper Cut, Jab-Cross-Hook-R./L. Upper Cut, Jab-Cross-Hook-R/L Upper Cut-R. Bodyshot, Jab-Cross-Hook-R/L Upper Cut-R/L Body Shot) followed by combo work.

P.M. 45 minutes shadowboxing

Throughout the Day:

Pullups: 20
Pushups: 84
Situps: 42
Squats: 27

Tuesday:

A.M.

Power Snatch: 75x1x2/90x1x2/95x1x2
Snatch Grip Deadlift: 270x12x1

Throughout the Day:

Pullups x 16

Wednesday:

A.M.

Turkish Getups @ 24KG, 1/arm
Kettlebell Swings @ 24 KG 3 x 10
5 Minutes AMRAP: Clean and Press (2x) and 2 x Snatches, 1 x Goblet Squat, Clean and Press (2x) and 2 x Snatches @ 24KG, 6 rounds completed.

Throughout the Day:

Pullups x 8
Pushups x 14
Situps x 14
Squat x 9

Thursday:

Rest

Friday:

A.M. 4.65 kilometer foot march

Throughout the Day:

Pullups: 7
Pushups x 28
Situps x 14
Squats x 9

Saturday:

Throughout the Day:

Pullups x 15
Pushups x 42
Situps x 42
Squats x 27
"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 Oct 14, 2018 6:20 pm

Week of 01 October 2018

Monday:

A.M.

Kettlebell Clean and Press, Goblet Squat, and Unweighted Pullup in heavy singles @ 32KG 4x1/arm

Tuesday: Rest

Wednesday:

P.M.

Turkish Getups @ 16KG, 1/arm
KB Swings @ 16KG: 3x10
10 minutes AMRAP of Clean and Press (3x) and Snatch (3x)/Goblet Squat/Clean and Press (3x) and Snatch (3x) @ 16KG, 11 rounds

Thursday: Rest

Friday:

A.M.

Kettlebell Clean and Press, Goblet Squat and Unloaded Pullup x 1 @ 32KG 10/arm
KB Swings @ 32KG, 5x10

Throughout the Day:

Pullups x 20
Pushups x 42
Situps x 42
Squats x 27

Saturday:

Rest

Sunday:

A.M.

Turkish Getups @ 24KG, 1/arm
KB Swings @ 24KG: 3x10
20 minutes AMRAP of Clean and Press (2x) and Snatch (2x)/Goblet Squat/Clean and Press (2x) and Snatch (2x) @ 24KG, 20 rounds

Week of 08 October 2018:

Monday-Friday: In the Field all week.

Saturday:

A.M.

Power Cleans @ 132.5 lbs: 5x3

Throughout the Day:

Pullups x 10

Sunday:

A.M.

400m Run
3 x 30 second sprint/60 second walk
400m Run
"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 » Wed Oct 24, 2018 7:38 pm

Week of 15 October 2018:

Monday-Tuesday: Rest

Wednesday:

A.M. 1.87 mile Domestic Violence walk (Installation level event)
P.M. Muay Thai

Thursday:

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

Friday:

A.M.

Bench: 165x5x2/165x8x1
Squat: 223.5x2x1

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 » Sat Nov 03, 2018 8:04 pm

Week of 22 October 2018

Monday:

A.M.

Press: 117.5x5x2/117.5x7x1
Squat: 200x5x2/200x7x1
3 Minutes of Bag Work: 30 seconds of punches, 30 seconds of kicks, 30 seconds of knees, 30 seconds of elbows, and 60 seconds of free combos

Throughout the Day:

Pullups x 24

Tuesday:

A.M.

Power Snach: 75x1x1/77.7x1x3/82.5x1x1/92.5x1x1
Snatch Grip Deadlift: 275x8x1
5 Minutes AMRAP, KB Snatch 5/5 and 37.5M Shuttle Run: 4 Rounds

Throughout the Day:

Pullups x 26
Pushups x 56
Situps x 14

Wednesday:

A.M. 5 KM Foot March @ 15:31(min:sec) pace

Throughout the Day:

Pullups x 4
Pushups x 14
Situps x 14

Thursday:

A.M.

Turkish Getups @ 16KG, 1/1
KB Swings @ 16KG: 3x10
20 Minutes AMRAP of Clean-Press(3x)-Snatch(4x)-Goblet Squat(2x)-Clean-Press(3x)-Snatch(4x): 15 Rounds

Throughout the Day:

Pullups: 12
Pushups: 70
Situps: 42

Friday:

A.M. 6 kilometer run

Throughout the Day:

Pullups x 10
Pushups x 28
Situps x 14

Saturday:

A.M.

KB Turkish Getups @ 24KG: 1/1
KB Swings @ 24KG: 3x10
20 Min AMRAP: 2xKB Clean + Jerk(x2) + Press(2x) + Front Squat(2x): 10 Rounds

Throughout the Day:

Pullups x 5
Pushups x 28
Situps x 14

Sunday: Rest

Week of 29 October 2018:

Monday:

A.M.

Bench: 167.5x5x2/167.5x8x1
Squat: 202.5x5x2/202.5x10x1
7 Minutes of Bag Work: 1st Minute, Punches/2nd Minute, Kicks/3rd Minute, Elbows and Knees/4 minutes of Freestyle Combos

Throughout the Day:

Pullups x 28
Pushups x 14
Situps x 14
Squat x 9

Tuesday:

A.M.

Power Clean 5x3 @ 135 lbs
KB Swings, 3 Min AMRAP @ 24KG: 60 reps

Throughout the Day:

Pullups x 28
Pushups x 42
Situps x 14

Wednesday:

A.M. 6 kilometer run

Thursday:

A.M.

KB Clean/Press/Goblet Squat x 1 @ 32KG: 10x1
KB Swings @ 32KG: 5x10

Throughout the Day:

Pullups x 16
Pushups x 42
Situps x 42
Squat x 27

Friday:

A.M.

50m Swim x 2
100m Swim x 1

Throughout the Day:

Pullups x 2


Saturday:

A.M.

KB Turkish Getups @ 16KG: 1/1
KB Swings @ 16KG: 3x10
20 Minutes AMRAP: Clean+Jerk(3x)+Press(3x)+Front Squat(3x) - 16 Rounds. Legs were on fire by the end of this session.

Sunday:

Rest Day
"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 Nov 11, 2018 8:34 pm

Week of 05 November 2018:

Monday:

A.M.

Press: 118x5x2/118x8x1
Squat: 205x5x2/205x12x1
5 Minutes of Bag Work

Throughout the Day:

Pullups x 50
Pushups x 70
Situps x 70
Squats x 45

Tuesday:

P.M.

Kettlbell Turkish Getups @ 24KG, 1x arm
Kettlebell Swings @ 24KG: 3x10
Kettlebell Goblet Squats @ 24KG: 3x3

4 Rounds for Time of:

20 KB Swings @ 24KG
1/1 KB Military Press @ 24KG
15 KB Swings @ 24KG
2/2 KB Military Press @ 24 KG
10 KB Swings @ 24KG
3/3 KB Military Press @ 24KG
5 KB Swings @ 24KG
4/4 KB Military Press @ 24KG

Wednesday:

A.M. 5 KM Foot March

Thursday:

A.M. 2 x KB Clean and Jerk with Pressout (near 2/3 up) and Front Squat x 1, 5 Rounds

Throughout the Day:

Pullups x 8
Pushups x 28
Situps x 14
Squat x 9

Friday:

A.M.

Power Snatch: 75x1x1/77.5x1x1/82.5x1x1/92.5x1x1/95x1x1/112.5x1x1
Snatch Grip Deadlift: 277.5x10x1
7 Minutes of Kettlebel Snatches x 74 reps.

Throughout the Day:

Pullups x 23
Pushups x 98
Situps x 98
Squats x 63

Saturday:

A.M.

400m Run
4 x 60s Sprint/120s Walk
400m Run

Throughout the Day:

Pullups x 2
Pushups x 28
Situps x 28
Squats 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: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Sun Nov 18, 2018 9:42 pm

Week of 12 November 2018

Monday:

A.M.

Bench: 170x5x2/170x9x1
Squat: 210x5x2/210x9x1
3 Minutes of Swings (10 @ 32KG) and Shuttle Run (25M): 3x Rounds completed

Throughout the Day:

Pullups x 22
Pushups x 28
Situps x 28
Squats x 9

Tuesday:

A.M.

Power Clean @ 137.5 lbs: 5x3

Throughout the Day:

Pullups x 13
Pushups x 56
Situps x 56
Squats x 36

Wednesday:

P.M. Muay Thai (Clinching Entries and Knee Strikes)

Thursday:

A.M. Brazilian Jiu Jitsu (De La Riva Guard)

Pushup Ladder: 1 x (5,10,15)

Friday:

A.M. Muay Thai

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 Nov 26, 2018 8:40 pm

Week of 19 November 2018

Monday:

A.M.

Press: 118.5x5x2/118.5x8x1
Squat: 212.5x5x2/212.5x10x1
5 Minutes of Bag Work

Throughout the Day:

Pullups x 21
Pushups x 14
Situps x 14
Squats x 9

Tuesday:

A.M.

Power Snatch: 75x1x1/77.5x1x1/82.5x1x1/92.5x1x1/95x1x1/112.5xx1x1
Snatch Grip Deadlift: 280x11x1
7 Minutes of KB Swings @ 16KG, 134 reps.

Throughout the Day:

Pullups x 21
Pushups x 14
Situp x 14
Squat x 9

Wednesday:

A.M. 7 KM Run

Throughout the Day:

Pushup Ladder (5,10,15) x 5
Pullup Ladder (1,2,3) x 5

Thursday:

A.M.

KB Military Press @ 24KG, 4x2/Arm
KB Goblet Squat @ 24KG, 4x2
10 Minutes of KB Snatches @ 24KG, 5 every 30 seconds: 100 repetitions

Friday:

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 » Sun Dec 02, 2018 3:29 pm

Week of 26 November 2018.

Monday:

A.M.

Bench: 172.5x5x2/172.5x8x1
Squat: 215x5x2/215x10x1
3 Minutes of Loaded Carries on a Trap Bar on a 24.4 meter course, 2.5 trips (1 x trip @ 135 lbs and 1.5 trips @ 155 lbs)

Throughout the Day:

Pullups x 30
Pushups x 56
Situps x 56
Squats x 36

Tuesday:

A.M.

Power Clean 5x3 @ 140 lbs
5 Minutes of Heavy Bag Work

Throughout the Day:

Pullups x 17
Pushups x 42
Situps x 42
Squats x 27

Wednesday:

A.M.

6 Kilometer Foot March
90 x KB Swings with 3x10 overspeed @ 16KG and 6 x 10 one arm swings @ 24KG

Throughout the Day:

Rest Pause Pullups (1-pause for five seconds-1): 10 reps
Rest Pause Pushups (5-rest in the up position-10): 75 reps
Situps x 75
Squats x 100

(I did the Mike Tyson squat workout, laying out 10 cards in a line, 4" apart. I squatted to the first card, picked it up, walked to the second card, squatted to set that down, then did two squats to pick up those two cards on down to the 10th card...that equalled 100 squats. Ostensibly Mike Tyson came up with that workout whilst incarcerated in the Plainsfield Prison).

Thursday:

A.M.

KB Clean and Press @ 32KG: 10x1/Arm
KB Goblet Squats @ 32KG: 10x1
Pullup x 1: 10

KB Swings @ 32KG: 6x10

Throughout the Day:

Pullups x 4
Pushups x 42
Situps x 28
Squats x 9

Friday:

A.M. 5 Kilometer Run

Throughout the Day:

Pullups x 6
Pushups x 28
Situps x 28
Squats x 18

Saturday:

A.M.

KB Snatches @ 16KG: 100 reps, 50/arm. I did 5,20,10,15 rep scheme.
2 x KB Clean and Jerk @ 16KG: 2 x (10,15)

Throughout the Day:

Pullups x 15
Pushups x 42
Situps x 14
Squats x 27

Sunday:

Rest
Last edited by SoldierSailorHybrid on Mon Dec 10, 2018 9:57 pm, edited 1 time in total.
"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 Dec 09, 2018 9:59 pm

Week of 03 December 2018

A.M.

Press: 119x5x2/119x7x1
Squat: 220x5x2/220x8x1
7 Minutes of Prowler Pushes, maximum trips over a 22.6M Course: 1 x Trip @ 90 lbs plus sled, 1 x Trip @ 110 lbs plus sled, .5 x Trip @ 130lbs plus slde, 56.5 M covered in yime span.

Throughout the Day:

Pullups x 40
Pushups x 42
Situps x 42
Squat x 27

Tuesday:

A.M.

Power Snatch: 75x1x1/77.5x1x1/82.5x1x1/95x1x1/125x1x1 with a failed attempt at 142.5 lbs
Snatch Grip Deadlift: 285x11x1
3 Minutes of Heavy Bag Work

Throughout the Day:

Pullups x 21
Pushups x 14

Wednesday:

A.M. 8 Kilometer easy run

Throughout the Day:

Pullups x 15
Pushups x 28
Situps x 28
Squats x 18

Thursday:

Pushups Ladder (5,10,15) x 1
Situps Ladder (5,10,15) x 1

P.M. Boxing Class, one hour of drills and about 15 minutes of sparring.

Friday:

Pushup Ladder, (5,10,15) x 1
Situps Ladder, (5,10,15) x 1

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 Dec 16, 2018 7:46 pm

Week of 10 December 2018:

Monday:

A.M.

Bench: 175x5x2/175x10x1
Squat: 225x5x2/225x9x1

Throughout the Day:

Pullups x 50
Pushups x28
Situps x 28
Squat x 18

Tuesday:

A.M.

Power Clean @ 142.5, 5x3
5 Minutes of Trap Bar carry (24.4m/trip). Total of 73.2m (3x trips), One Trip each at 135 lbs, 155 lbs, and 175 lbs

Throughout the Day:

Pullups x 25
Pushups x 42
Situps x 42
Squat x 27

Wednesday:

A.M. 3 mile formation run

Throughout the Day:
Pullups (Rest Pause, 1 rep, hang for 10 seconds, 1 rep) x 3 rounds
Pushups (Rest Pause, 5 reps, hold up position for 15 seconds, 10 reps) x 3 rounds
Situps x 45
Squats x 30

P.M. Kettlebell bottoms up press test @ 16KG, 1 rep/arm, shaky as heck.

Thursday:

A.M.

Slow Circuit of Kettlebell Clean and Press x 1 @ 32KG, Goblet Squat x 1 @ 32KG, and 1 Pullup x 10

Throughout the Day:

Pullups x 10
Pushups x 28
Situps x 28
Squat x 18

Friday:

A.M. 10 rounds, Every Minute on the Minute, 10 x one arm kettlebell swings @ 32KG

P.M. Boxing lesson. 10 minutes of bag work and 50 minutes of sparring. I held my own, throwing good and smooth combinations, landed quite a few body punches (mostly straight rights with the odd shovel hook to body), thus vindicating a style of boxing I conceived back in November I call 'Brawl Intelligent'.

Throughout the Day:

Pullup Ladder (1,2,3)
Pushup Ladder (5,10,15)
Situp Ladder (5,10,15)
Squat x 10

Saturday and Sunday: Rest Day
"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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