Saturday 4/30/11 - Sunday 5/1/11

Rest Days.

Friday 4/29/11

"Operator Ugly"

For full details click on the link above to MilitaryAthlete.com

This is a PT test designed for Military and Law Enforcement Operators conducted in 7 parts:

1 - Bench Press 185lb for max reps

2 - Front Squat 185lb for max reps

3 - Deadlift 225lb for max reps in 60 seconds (must come to complete stop at bottom - no bouncing)

4 - Strict Pull-Ups (no kipping) for max reps

5 - 4 rounds of: 25m shuttle sprint for max reps in 60 seconds w/ 60 seconds rest

6 - 70lb sandbag get-up for max reps in 10 minutes - begin with sandbag over one shoulder, lay down and then get-up in any manner that you choose (you may switch shoulders as necessary)

7 - 3 mile run w/ 25lb vest (must begin within 10 minutes of completing sandbag get-ups.

Scoring for rounds 1-5 = 1 point per rep;
scoring for round 6 = total reps/2;
3-mile run must be completed in under 30 minutes to pass.

Post reps per round and total to comments. Reference the above link for standards.

Thursday 4/28/11

Conduct 3 rounds for time of:

30 Push-Ups
30 KB Swings (1.5pood)
30 Sumo Deadlift High Pull (45lb)

Post time to comments.

Wednesday 4/27/11

Complete as many reps as possible in 7 minutes of the following rep scheme:

100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post rounds and reps completed to comments.

Tuesday 4/26/11

Deadlift 5-5-5-5-5

then

Shoulder Press 5-5-5

Post loads to comments.

Monday 4/25/11

Row 4x500m

Rest exactly 3 minutes between rounds.

Post time per round to comments. Compare to Thursday 11/25/10.

Saturday 4/23/11 - Sunday 4/24/11

Rest Days.

Friday 4/22/11

"Pyramid of Brutality"

For Time:

1 Power Clean, 135lb
10 Pull-ups
10 Squats

2 Power Cleans
9 Pull-ups
9 Squats

3 Power Cleans
8 Pull-ups
8 Squats

---continue the pyramid----

9 Power Cleans
2 Pull-ups
2 Squats

10 Power Cleans
1 Pull-up
1 Squat

Post time to comments. Compare to Friday 2/12/10.

Thursday 4/21/11

For time:

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead Squats
20 Front squats

All exercises will be done with a 95lb barbell. Conduct four burpees at the beginning of every minute before moving on to the barbell work. Move to the next exercise only when the full 20 reps of the preceding exercise have been completed. If the minute clock beeps during a repetition, complete the rep and then start the four burpees. There is a 20min cap. You can rest an entire minute once the burpees have been completed.

Post time to comments.

Wednesday 4/20/11

Bench Press 3-3-3-3-3

Post loads to comments. Compare to Tuesday 1/25/11.

Tuesday 4/19/11

Conduct 6 rounds for time of:

25 Pull-Ups
25 Squats
125m Row

Post time to comments.

Monday 4/18/11

2 minutes max rep Push-Ups
2 minutes max rep Sit-Ups
2 mile run for time

Rest 10 minutes between exercises.

Saturday 4/16/11 - Sunday 4/17/11

Rest Days.

Friday 4/15/11

Conduct 4 rounds for time of:

30 1-arm dumbbell power snatches (50lb)
30 Push-ups (release hands at the bottom)
500m row

Alternate arms as necessary with the power snatches. Conduct 15 reps per arm per round.

Post time to comments.

Thursday 4/14/11

Using the USUHS Track:

Run 3 laps (approx 1600m)
Rest 3 minutes
Run 2 laps (approx 1100m)
Rest 2 minutes
Run 1 lap (approx 550m)

Post time per round to comments.

Wednesday 4/13/11

Conduct 5 rounds, each for time of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest exactly 3 minutes between rounds.

Post time per round to comments. Compare to Friday 8/27/10.

Tuesday 4/12/11

150 Push-Ups for time

Every time you rest, conduct a 40m sprint. The only authorized position to pause is the front leaning rest. Any other position incurs a 40m sprint penalty.

Post time to comments.

Monday 4/11/11

Start a running clock.

Begin with 3 Deadlift (255lb) then
Conduct 100 Burpees for time
Stop work on Burpees every minute on the minute to conduct
3 Deadlift (255lb)

15 minute cap on the workout.

Post time to comments.

Saturday 4/9/11 - Sunday 4/10/11

Rest Days.

Friday 4/8/11

21-15-9 Reps for time of:

Handstand Push-Ups
Ring Dips
Push-Ups (release hands at bottom)

Post time to comments.

Thursday 4/7/11

For time:

30 Squats (225lb)
1000m Row

Post time to comments.

Wednesday 4/6/11

Find a buddy and conduct the following workout for time:

50 Overhead Squats (75lb)
100 Bench Press (135lb)
150 Kettlebell Swing (1.5pood)
200 GHD Sit-Ups
250 Box Jumps (24")

Only one member can work at a time, complete all reps of each exercise before moving to the next exercise. Reps do not need to be split evenly between members of the team. Post time to comments.

Tuesday 4/5/11

Conduct each sprint for time:

Sprint 200m, rest 3 min
Sprint 400m, rest 4 min
Sprint 800m, rest 5 min
Sprint 400m, rest 4 min
Sprint 200m

Post time per sprint to comments.

Monday 4/4/11

With a continuous running clock, begin with 1 pull-up and continue to add 1 pull-up in each consecutive minute (i.e. 1 pull-up the 1st minute, 2 pull-ups the 2nd, 3 the 3rd...)

Continue until you can no longer complete the prescribed number of pull-ups in the given minute. At that point, subtract 5 from the highest number of reps completed and continue to perform that many reps in each subsequent minute until 20 minutes has elapsed. (ex: finished 12 pull-ups in the 12th minute but failed to complete 13 the next minute... subtract 5 from 12 and conduct 7 pull-ups each minute the 14th to 20th minute).

Post minutes completed and total pull-ups to comments.

Saturday 4/2/11 - Sunday 4/3/11

Rest Days.

Friday 4/1/11

Complete as many rounds and reps as possible in 15 minutes of:

155 pound Deadlift, 9 reps
12 Push-ups (release hands at bottom)
15 Box jumps, 24" box

Post rounds completed to comments.