| 06/09/2020 |
Shoulders |
1. Shoulder Press- 4 sets of 10
-Slow and controlled. Keep your core tight. Don't let your arms go below your ears when coming down.
Superset: 15 dumbbell punches
2. Bent over Lateral Raise- 4 sets of 10
- This exercise is starts sitting on a bench/chair. Slightly bend at the waist while sitting to perform exercise. Start with lighter weight. Drop set last set (until failure). You don't have to bring them up too high.
Superset: 10 Lateral Raises (standing). Arms start down by sides and lift out to the side (not to exceed shoulders).
3. Military Press- 4 sets of 10
- This can be done with barbell or cable
Superset: 10 Plate Squeezes
-Uses a weighted plate of your choice, squeeze plate from chest and extend arms forward. Slow and controlled will accomplish best results.
4. Forward Raise- 4 sets of 10 (cable machine)
-Slow and controlled- Pause at the top of each rep for 2-3 secs.
Superset: 15 Upright Rows
5. One Arm Med Ball Pushups- 20 secs each/3 sets
-Do this exercise while alternating arms every rep.
Superset: Med ball raise- 20 secs non stop |
54m 00s
Performed as RX |
| 06/09/2020 |
Shoulders |
1. Shoulder Press- 4 sets of 10
-Slow and controlled. Keep your core tight. Don't let your arms go below your ears when coming down.
Superset: 15 dumbbell punches
2. Bent over Lateral Raise- 4 sets of 10
- This exercise is starts sitting on a bench/chair. Slightly bend at the waist while sitting to perform exercise. Start with lighter weight. Drop set last set (until failure). You don't have to bring them up too high.
Superset: 10 Lateral Raises (standing). Arms start down by sides and lift out to the side (not to exceed shoulders).
3. Military Press- 4 sets of 10
- This can be done with barbell or cable
Superset: 10 Plate Squeezes
-Uses a weighted plate of your choice, squeeze plate from chest and extend arms forward. Slow and controlled will accomplish best results.
4. Forward Raise- 4 sets of 10 (cable machine)
-Slow and controlled- Pause at the top of each rep for 2-3 secs.
Superset: 15 Upright Rows
5. One Arm Med Ball Pushups- 20 secs each/3 sets
-Do this exercise while alternating arms every rep.
Superset: Med ball raise- 20 secs non stop |
45m 00s
Performed as RX |
| 06/05/2020 |
Climbing Drills |
Climbing Drill1
Exercise 1: Straight-Arm Pull
Exercise 2: Heel Hook
Exercise 3: Pull-Up
Exercise 4: Leg Tuck
Exercise 5: Alternating Grip Pull-Up
Climbing Drill2
Exercise 1: Flexed-Arm Hang
Exercise 2: Heel Hook
Exercise 3: Pull-Up
Exercise 4: Leg Tuck
Exercise 5: Alternating Grip Pull-Up |
48m 00s
Performed as RX |
| 06/04/2020 |
Distance run |
4 mile run
Take your 2 mile APFT time and double it. Your goal is to stay within that window of time.
8 laps + 41 ft = 2 miles at Cowan Stadium |
1h 36m 00s
Performed as RX |
| 06/03/2020 |
Chest Focused Workout At Home |
-Decline Pushups: 3 sets of 10-15 and one set until failure
-Pushups: 3 sets of 10-15 and one set until failure
-Diamond push ups: 2 sets of 12-15 and one set until failure
-Dips: 3 sets of 10-15 and one set until failure
-Burpees: 5 sets of 10 with 20 second rest periods
|
45m 00s
Performed as RX |
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