Daily workout post

[grj5001]

Ranger Ndog275,

Warm Up:
Did some cardio waiting for the weight room to clear up. Made the rest of the workout that much harder though.

5rds:
Dumbbell Snatch+Overhead Squat @ 25lbs x5x5
Dumbbell Push Press @ 25lbs x8x5

5rds:
Kettlebell swings@20kg ( I finally found where my gym hides the kettlebells)x20x5
Box Jump(Had to use stairs again, estimated the height)x20x5

5rds:
Sandbag Halfmoons 5x5, then 5x5 again - used the 20kg kettlebell for this. I also screwed up and Did 5 total for the 5rds, so I wne tback and did another 5rds at 5 reps with 15 sec rests.
90 Second Ab Bridge-x1x5

5rds:
One arm situps (used the kettlebell once again)15x5- Couldn't find what a GHD situp was on the site.
Virtual Shovel-x5x5

[BadMuther]

Badmuther said trampoline...

If your skeered, say your skeered Nate!

http://alpinetactical.com/store/

This is an awesome book written by a PJ. Nathanael Morrison. Can't remember how I found his site, I thought it was connected to military athelete, but I guess not.....

[BadMuther]

Did the "ruck" 60 minutes with a whopping 22 pound ruck (Lt. Ruck). Terrain was mostly flat with some small hills. Did a little over 4 miles at around 68 minutes.

Since I missed PT yesterday, I finished with tractor tire flips across the yard and then banged on the tire with a sledge 5 sets of 10 reps each, 30 sec rest between.

[BadMuther]

Did the "ruck" 60 minutes with a whopping 22 pound ruck (Lt. Ruck). Terrain was mostly flat with some small hills. Did a little over 4 miles at around 68 minutes.

Since I missed PT yesterday, I finished with tractor tire flips across the yard and then banged on the tire with a sledge 5 sets of 10 reps each, 30 sec rest between.

Sounds like fun, I do tire flips too, when my belly flips over my belt...Bwahaha

Seriously though, running, push ups, and sit ups my friend! Use that as a base, then do the tire flipping and hammering....

Brother, check out that book I posted the link to. The author makes very good points as to why the above are not conducive to good military fitness. I'll bring it tmrw, but you can't borrow it!!!

Edited to add: This guy is really big on kettlebells, obstacle course runs, and road marches.

Running, p/u, and s/u have it's place, for sure. Currently I can blow the af standards out of the water for p/u and s/u, and my run times are above standard. I'm okay with that, as much as I hate running and it fucks with my back and knees.

[Nomad]

Gents, I cleaned up the thread a little bit. Please keep the discussions workout oriented.

BM sounds like you're getting back in shape. Good on you!

DEP's....good work. Ranger NDog has been laying some thick smoke for the last couple of months and you guys are getting a lot stronger. Keep up the good work!

[grj5001]

Ranger Ndog275, Ranger Nomad,

Warm-up:
Goblet Squat @45lbs-20, 15, 10
Pushup-20,15,10,5
Did not do swings
Situps-20,15,10,5

Work to 1RM-135x2,155x2,185x1,205x1,225x1
-Just coming back to this lift at 225 I could feel my lower back wanting to round so I stopped there.

6rds:
Front Squat -185lbs x2x6
1 Arm Situp- 45lbs x5(both sides)x6
Shoulder Scarecrow x5x6

6rds:
Squat Clean- 135lbs x5x6
-Could not use a sandbag/or heavybag
Jingle Jangles-x5x6
"Side Lift"-Stood parallel with the olympic bar and sort of side deadlifted the weight to try and mimic the keg lift, hard to explain-used 135lbs

6rds:
Bench Press-225lbs x6x10,10,10,10,10,10,12
-Was missing the hig rep bench and decided to add that myself.
Horizontal Pullup-x10x6
Slasher to Halo-20lbs, then 35lbs-x20x6

[BadMuther]

BM sounds like you're getting back in shape. Good on you!

This thread has helped me out a lot. I realized that there was more to working out then lifting heavy (bodybuilding style) and running-both of which tear up my body and do me more harm then good..

[Ndog275]

Allright gangsters. Sorry for the absence, haven't had in electricity here in my little crapistantastic shang ri la for the past few days.

As ususal stick with militaryathlete.com

yesterday I did the cardio. 30 minutes bike and 30 minutes rowing.

Todays work out results are

5 rounds

burpees-5-5-5-5-5
7.5 kg dumbell press-10-10-10-10-10
SAM shoulder mobility exercise

6 rounds

push press-50 lbs-2-2-2-2-2-2
pull ups-6-6-6-4-4-3
Did something similiar to the GHD sit up as I don't have the proper equipment-10-10-10-10-10-10

5 rounds

curtis P 50 lbs-4-4-4-4-4
80 second bridge complex x 5 rounds

6 rounds

back squat 135 lbs-8-8-8-8-8-8
dips-10-10-10-10-10-10
corkscrew 10lb medicine ball-5 each side for six rounds.

Keep it up players! Post your results, I'm seeing a lot of Rangers around here lately, but not a lot of DEPS. DEPS that should tell you something.

[panthersix]

Badmuther said trampoline...

If your skeered, say your skeered Nate!

http://alpinetactical.com/store/

This is an awesome book written by a PJ. Nathanael Morrison. Can't remember how I found his site, I thought it was connected to military athelete, but I guess not.....

I ordered the book and the kettlebell DVD, jog/walked the dog for 2 miles this morning, did tire flips, then beat the tire with an 8lb sledge too. I tried to do pull ups but my arms are too smoked from doing a Body for life upper body workout in a gym with a hot female watching me (it was just us) so I used way, way too much weight...bwahhahha

[BadMuther]

Badmuther said trampoline...

If your skeered, say your skeered Nate!

http://alpinetactical.com/store/

This is an awesome book written by a PJ. Nathanael Morrison. Can't remember how I found his site, I thought it was connected to military athelete, but I guess not.....

I ordered the book and the kettlebell DVD, jog/walked the dog for 2 miles this morning, did tire flips, then beat the tire with an 8lb sledge too. I tried to do pull ups but my arms are too smoked from doing a Body for life upper body workout in a gym with a hot female watching me (it was just us) so I used way, way too much weight...bwahhahha

Shit, I just ordered the dvd too..... should have just waited and checked out your copy.

[Ndog275]

Still using militaryathlete.com. If I fail to post, go there, get the work out and post your results. Here's mine for today.

Warm up

barbell complex (1) 65 lbs 65 lbs 75 lbs 85 lbs
HAM Hip Mobility Drill x-x-x-x

10 Rounds

1 squat clean + push press 95 lbs for the first 7 sets and 85 lbs for the last three
Ankle to bar-5-5-5-5-5--5-5-5-4-3

5 Rounds

50 ft walking lunge with (2) 25 lb plates x 5
Didn't have a tire to drag
Back ext-10-10-10-10-10

5 Rounds

Scotty Bob 7.5 kg dumbells-7-7-7-7-7 (this thing sucks)
Poor man leg curl (each leg)-7-7-7-7-7
Cauldron, put 20lbs on the bar (each side)-5-5-5-5-5

Train hard!

[grj5001]

Ranger Ndog275,


Warm up: 4 Rounds

1x Barbell Complex x4-65,95,105,120

HAM - Hip Mobility Drill x4


Training:


(1) Work up to 1RM Squat Clean + Push Press- 135x2,155x2,185x1, 205x1, 225x1

(2) 10 Rounds

1x Squat Clean + Push Press @ 205lbs x1x10

5x Ankles-to-Bar x5x10


(3) 5 Rounds

50ft Walking Lunge Lap holding 2x 45# dumbbells x1x5

10x back extension x10x5
- Couldnt get to the tire drag, private class using the mats

(4) 5 Rounds

Scotty Bob @ 45# x7x5

Poor Man's Leg Curl Each Leg-Crowded Gym today used conventional leg curl x7x5

Cauldron @ 25# (10x total)-x5x7

[Ndog275]

There's two work outs posted on militaryathlete.com today. Pick one.

I did the cardio.

20 min bike @ 75RPM
20 min row @ 30 strokes a minute
20 min run

I was concerned with this program because there's not a lot of running involved, but I think I'm over it. I felt very strong when running today, despite not running as much as I usually do.

Post your results

[grj5001]

Ranger Ndog275,

Went with the Tactical workout today, but added some interval training.

Warm up: 10, 9, 8, ...1
-Thrusters @ 45lbs
-Situps

1/4mile sprint x4 (6mph pace or faster)
500m Row x4

Training: 3rds
Clean-@135lbs x15x3
-Since this was a grind I Cleaned the weight dropped it to the floor and rengaged the lift. Nice and slow but explosive.
Weighted situp-@45lbs x10x3

1/4mile sprint x4
500m Row x4

10 rds:
Pullups-8
Pushups-25
Any Ab exercise-25
Dips-10

A little different but it was a good workout.