Warmup
500m row
10x burpee pullups
3x weighted pullups @ 45lb
3 sets @ 45lbs
5-5-4
Snatch practice
then
2600m row
1600m run
Time 17:28
Then Volume based Muscle up/Pull up work
2x Muscleups for 10 min
3x chest 2 bar pullups for 10 min
Monday, February 28, 2011
Sunday, February 27, 2011
Saturday February 26, 2011
Warmup
2x
10 Wallball
10 Kb swings
2x
10x Slamball
Wall walk into HS hold
then
Work up to heavy clean and jerk - 185lb (very sore from high volume back squats)
Then
800m run
50 situps (anchored, arms crossed)
50 box jumps 24"
25 KTE
800m Run
Time 12:45
2x
10 Wallball
10 Kb swings
2x
10x Slamball
Wall walk into HS hold
then
Work up to heavy clean and jerk - 185lb (very sore from high volume back squats)
Then
800m run
50 situps (anchored, arms crossed)
50 box jumps 24"
25 KTE
800m Run
Time 12:45
Wednesday, February 23, 2011
Marine PT
Marine Physical Test - 2/22/11
1) Max Strict Dead-hang pullups (changing of grip during hang is allowed)
- 19/20 - 95pts
2) Max Sit ups in 2 minutes (anchored by other candidate, hands crossed over chest)
- 70/100 - 70 pts
3) 3 Mile Run for time
- 20:35 / 18:00 = 84/100 pts
Total Score 249/300 pts. Passing is 225.
Thoughts - 1) Very happy with my pullup performance. I have been adding a variety of weighted pullups throughout the week but not training them if I was overly sore, I think it paid off.
2) Very disapointed in my situp score. But on retrospect I can see why I did so mediocrely. The standard situp in crossfit is either butterfly or straight legged, the former takes the hip flexors out of the equation, the latter allows for increased ham/glute involvement. Both lend themselves to momentum created with the upper body. I had planned on addressing the Marine standard but did not follow through with any training, rather I relied on the usual assortment of GHD situps and abmat arm swinging situps which clearly was not adequate. This is supposed to be the easiest part of the PT test to score highly on.
3) Fairly happy with my run time. The knee is not yet 100% and I did not push myself to the limit during the run, I have done several 3x800m sessions as my only build up to this test, but was happy that my mile times were very close in time ranging from low six minute to 7.
Overall, this test was an accurate assessment of my abilities in these three domains, it pointed out negligent preparation in the situp portion on my behalf. I will take the PT at least one more time before the 2nd board meets in April. I needed to have a score to be applicable for the first board on March 2nd.
1) Max Strict Dead-hang pullups (changing of grip during hang is allowed)
- 19/20 - 95pts
2) Max Sit ups in 2 minutes (anchored by other candidate, hands crossed over chest)
- 70/100 - 70 pts
3) 3 Mile Run for time
- 20:35 / 18:00 = 84/100 pts
Total Score 249/300 pts. Passing is 225.
Thoughts - 1) Very happy with my pullup performance. I have been adding a variety of weighted pullups throughout the week but not training them if I was overly sore, I think it paid off.
2) Very disapointed in my situp score. But on retrospect I can see why I did so mediocrely. The standard situp in crossfit is either butterfly or straight legged, the former takes the hip flexors out of the equation, the latter allows for increased ham/glute involvement. Both lend themselves to momentum created with the upper body. I had planned on addressing the Marine standard but did not follow through with any training, rather I relied on the usual assortment of GHD situps and abmat arm swinging situps which clearly was not adequate. This is supposed to be the easiest part of the PT test to score highly on.
3) Fairly happy with my run time. The knee is not yet 100% and I did not push myself to the limit during the run, I have done several 3x800m sessions as my only build up to this test, but was happy that my mile times were very close in time ranging from low six minute to 7.
Overall, this test was an accurate assessment of my abilities in these three domains, it pointed out negligent preparation in the situp portion on my behalf. I will take the PT at least one more time before the 2nd board meets in April. I needed to have a score to be applicable for the first board on March 2nd.
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