The Workout Thread

[Vantage]

Here is my PT test that my gym teacher administered today:

Sit-ups: 87
Push-ups:70
Slow cadence pull ups: 13 (hands out)
Didn't do 2-mile, too much damn snow.
But my last timed one mile is still around 5:27. Ill post a 2 miler as soon as some snow clears up.

[jgde93]

Fellow mentees, Bronco asked me to join this thread, so for what it's worth, here are some workouts I've been doing recently that have made a huge difference in my pt.

Use a spare tire or monster truck tire an get a sledgehammer (a decent weight, nothing too light but nothing that's going to hurt yourself either). Hit the tire until you're gased, and then some. When you get tired, you're just getting started. Take turns swinging from per each shoulder and directly above your head. Ensure proper stretching and warm ups first, as you for want to compromise your shoulder muscles. (Can be added to any upper body workout)

Use that same tire (preferably a big tire) and flip tires. This is a great total body workout and builds endurance at the same time.

If you, a friend, or your school/gym has a sled and harness, sled pulls are an excellent leg and running workout. Below is a video of some great sled workouts.
http://youtu.be/EarH_mI8LC4

Once again, for what it's worth, I highly recommend stadium steps. Just be careful not to trip when your legs get heavy.

These have all been a tremendous help for me and decreased my minute per mile time, as well helping with my core and functional strength. I realize I have not BTDT or accomplished anything yet. The workouts above are just some workouts that I have noticed great results with and thought if they could help anyone else at all in any way, it would be worth sharing.

[Bronco]

Gentlemen, here is the workout of the week.

Complete 4 rounds for time:

10 "8" count bodybuilders
25 4 count flutter-kicks
30 air squats
15 push-ups
15 box jumps (use a chair)
20 scuba kicks (video of exercise: http://www.youtube.com/watch?v=265NT5GiiSU)

Please, post feedback on your thoughts of the workout and your time no later than Saturday.

[Bronco]

Roger, Ranger Affirm. 100+1 slightly elevated push-ups completed!

[Bronco]

Completed the workout of the week in a time of 29:30. Let's see some more times!

[Calvin]

Bronco, I'm in no position to tell you what to do but I recommend using either the "Push Up Improvement" or the "APFT Improvement" threads created by Ranger Silverback. I've been using the "APFT Imrovement" thread for a couple weeks and it is proving to be quite effective.

[Bronco]

Roger, Ranger Affirm.

calvin7777, thanks for the advice, I'll be sure to check it out.

[Calvin]

Roger Ranger Affirm. It will not happen again.

[Bronco]

Ranger Affirm, here are my PT scores as of 20140110:

Push-ups: 28
Sit-ups: 77
2 mile run: 12:30
Pull-ups: 8

Score: 198/300 (failed)