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Justin Lilly 02/22/2018 USAMMCE None For Time

ALL with 25lb DBS
200 feet walking lung
26 Thrusters
26 Box step overs 20" box
26 C&J
26 snatches 13 each arm alternating		 9m 28s
Performed as RX
Justin Lilly 02/15/2018 USAMMCE 3 Min squat ladder 10 Reps for each weight then move up in weight until time. Use 2 DBs. Record total reps

30lbs 10 rep
35lbs 10 rep
40lbs 10 rep
50lbs 10 rep
60lbs 10 rep
70lbs for reps
 50 reps
Performed as RX
Justin Lilly 02/08/2018 USAMMCE Modified PT Test For time
Run at 7% on tread for 1 mile
100 AbMat Butterfly sit-ups
50 HR T-Push Ups on knees
 17m 52s
Performed as RX
Justin Lilly 08/10/2017 USAMMCE Goblet Squat increasing weight 4 min Goblet Squat four minutes (butt touches medicine ball)

18lb 20 Reps
36lb 15 reps
53lb 10 Reps
70 pounds Max reps until time expires		 6 reps
Performed as RX
Justin Lilly 08/10/2017 USAMMCE Bench Press incresing weight 4 minutes Bench Press for 4 minutes

65lb 15 reps
85lb 12 reps
105lb 9 reps
135lb Max reps until time expires

 12 reps
Performed as RX
Justin Lilly 08/09/2017 USAMMCE Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 237 reps
Performed as RX
Justin Lilly 07/27/2017 USAMMCE None 20 Minutes of body weight movements for warm up.

20 minutes 10-9-8-7-.....1 and back up if time permits

push ups
Rower
pull ups
air squats
ring dips
burpees

Record rd reached and the reps completed in that rd.		 5 rounds 10 reps
Performed as RX
Justin Lilly 07/25/2017 USAMMCE None 1 mile Run
1 mile Air Assault Bike
20 T2B
.5 mile Run
.5 mile Air Assault Bike
10 T2B
.25 Run
.3 Air Assault Bike
5 T2B		 23m 20s
Performed as RX
Justin Lilly 07/24/2017 USAMMCE None Sq snatch work

5 sets of 95lb

Front squat
135lb-10
135 -10
135 - 8
Back Squat
135 - 8
135 - 8
 135 lbs
Performed as RX
Justin Lilly 07/24/2017 USAMMCE None AMRAP 12 Min w/20lb vest

10 GHD SU
10 Push ups ( on plates)
50 ft lunge		 4 rounds 7 reps
Performed as RX
Justin Lilly 07/21/2017 USAMMCE None 25 MIN AMRAP

250 meter row (every 50 meters counts as 1 rep)
10- SDLHP 75lb
10 GHD SU
10 Over bar burpess
10 (ea) KB single arm snatch 35lb
10 Shoulder to overhead 75lb		 4 rounds 2 reps
Performed as RX
Justin Lilly 07/18/2017 USAMMCE None Power Snatch work
95- 10
100 - 8
105 - 6
110 - 4
115 2
115 -2
Power Clean work
115 - 9
135 - 6
135 - 4
145 -2
145 - 2		 145 lbs
Performed as RX
Justin Lilly 07/18/2017 USAMMCE None 6 Rds
1 lap around building
10 KB swings 53lb
15 Ab mat toe touch		 15m 55s
Performed as RX
Justin Lilly 07/17/2017 USAMMCE None Strength

Back Squat
185- 10
190- 8
195 - 6
200 - 4		 200 lbs
Performed as RX
Justin Lilly 07/17/2017 USAMMCE None 5 Bar MU
10 T2B
.3 miles Air Assault Bike
4 Bar MU
8 T2B
.3 miles Air Assault Bike
3 Bar MU
8 T2B
.3 miles Air Assault Bike
2 Bar MU
6 T2B
.3 miles Air Assault Bike
1 Bar MU
6 T2B
.3 miles Air Assault Bike



 13m 08s
Performed as RX
Justin Lilly 07/12/2017 USAMMCE None Strength day

Bench 185lb 7-6-6-6
Ring Dip w/25lb 8-7-7-8
Ring push ups (6" off ground) 12-12-12-12		 185 lbs
Performed as RX
Justin Lilly 07/11/2017 USAMMCE None 18 Min AMRAP

100 meter run (50 out and back)
5 hang C&J 95lb
100 meter run (50 out and back)
5 hang snatch 75lb
(ea 100m counts as 1 rep)
 6 rounds 1 reps
Performed as RX
Justin Lilly 07/11/2017 USAMMCE None TABATA 20 sec rest 10 sec work

Assault bike cal		 35 reps
Performed as RX
Justin Lilly 07/11/2017 USAMMCE None
TABATA 20 sec rest 10 sec work

Rower cal		 36 reps
Performed as RX
Justin Lilly 07/10/2017 USAMMCE None AMRAP 12 min

.3 miles Air Assault bike
10 pull ups
10 GHD		 5 rounds 15 reps
Performed as RX
Justin Lilly 07/10/2017 USAMMCE None TABATA

Air Assault Bike Cal
AB mat touch toes
 61 reps
Performed as RX
Justin Lilly 05/16/2017 None None Front squat
95 @ 15
135 @ 12
155 @ 9
Back squat
185 @ 9
205 @ 6
225 @ 3		 225 lbs
Performed as RX
Justin Lilly 05/16/2017 None None Tabata sit up reach touch toes

 77 reps
Performed as RX
Justin Lilly 05/14/2017 None None Hotel workout

Treadmill 1.5 miles
Then 4 miles on stationary upright bike 		5.50 mi
Performed as RX
Justin Lilly 05/13/2017 Gordon None Strict shoulder pres
95lb
4x12

Tabata WB		 63 reps
Performed as RX
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