Miles on the legs

~4 miles rolling hill trails
34:29

Quick muscle work

50x one arm kbell swing (50#)

4x
15 ring push-ups
10 pull-ups

50x kbell swing (50#)
30 v-ups

Run run run

~4 miles rolling hill trails
35:15

Run run run

Same 3 miles
~28 mins

Run

3 miles
Light hills
~27 mins


Breaking in new shoes

Lifting with Dave

Lifting Dave using heavier weight

BB Bench 185# @ 6 reps
DB Bench 65# @ 12 reps
Preacher curls 65# @ 6 reps
DB Rows 75# @ 12 reps

1/2 SNERTZ

1600m jog
4 x 100 yard strides
2 x 40 yard grapevines
2 x 40 yard side shuffles
2 x 40 yard high knees
2 x 40 yard butt kickers
2 x 40 yard power skips
30 x push-ups
50 x crunches

2 x 15 ground jumps + 40 yard sprint
2 x 15 tuck jumps + 40 yard sprint
30 x push-ups
50 x crunches

1 x 40 yard lunges w/ full twist
2 x 40 one-legged hops
2 x 10 two-footed forward cone hops
2 x 10 two-footed sideways cone hops
30 x push-ups
30 x crunches

5 x 5-10-5 yard shuttle runs
6 x 40 yard sprints

Lifting

More lifting with Steve
145# BB bench
25# DB shoulder press
170# pull-down
120# tri extension
25# alt DB curl
65# BB wrist curl
100# seated row

Little blood flow

Just to loosen up
4x (slow)
25 squats
5 pull-ups

Bataan

Bataan heavyweight (35# pack excluding consumables and water)
26.2 mi of sand
7:28

1/2 SNERTZ

4 x 100 yard strides
2 x 40 yard grapevines
2 x 40 yard side shuffles
2 x 40 yard high knees
2 x 40 yard butt kickers
2 x 40 yard power skips
30 x push-ups
100 x crunches

2 x 15 ground jumps + 40 yard sprint
2 x 15 tuck jumps + 40 yard sprint
30 x push-ups
50 x crunches

2 x 40 yard lunges w/ full twist
2 x 40 one-legged hops (20 yards/leg)
2 x 10 two-footed forward cone hops
2 x 10 two-footed sideways cone hops
30 x push-ups
50 x crunches

5 x 5-10-5 yard shuttle runs
6 x 40 yard sprints

Insanity Power

Insanity Cardio and Power

Jog

~ 4 miles around the base of the mountain
~ 40 mins




Still sick. Trying not to overdo it.

Strength work

3x
5 pull-ups
10 push-ups
15 squats

6x (40# vest)
5 pull-ups
10 ring push-ups
25 squats

2x 20 knees-to-elbows
100 squats

Squats

4x
50 prisoner squats with 40# vest




Only two weeks until Bataan and I'm sick and out of shape... fuck...