Quick workout

5 HSPU assisted
10 toes to bar
15 air squat

5rft
9:00

Later went to practice 2 1/2 hours. I am on the road to Newhaven, New Hampshire to visit Dartmouth. Then i have soccer camp at Boston University. There is supposed to be a weight training session on the second day but I am not sure how much of it will be demonstration. Will post on sunday when the camp starts. Not likely to be a hotel WOD tomorrow but who knows. On a brighter note, (coming back to soccer from a three week break where I barley touched a ball) I thought I played well enough today. Hopefully all the rust is gone and I can preform when the time comes.

HOOYAH
Steve

More HSPU

Throughout the rest of the day: 5x5 HSPU Failed on the 6th set final rep Also I have been pretty busy today so sadly only 1/3 gallon of milk. HOOYAH Steve

Death by Overhead and HSPU

Yesterday 1/2 gallon of milk. Also worked more on some HSPU(Hand Stand Push Ups).

Today:

3x5 HSPU

5x5x65# shoulder press (should have done 75#-85#)

"Death By" workout: HSPU

Minute 1: 1 HSPU
Minute 2: 2 HSPU
Minute 3: 3 HSPU
Minute 4: 4 HSPU
Minute 5: 5 HSPU
Minute 6: 2 HSPU (FAIL)

Total 17 HSPU 6:00

Rest 2-3 Minutes

"Death by" workout: Overhead squat 65#

(skipped writing out all of the minutes)
Minute 14: 14 OHS
Minute 15: 4 OHS (FAIL)

Total 109 OHS 65# 15:00

Set of 18 Double-unders (DU) in the fashion I was talking about yesterday.

Also just ordered an rx jump rope yesterday. Should come in the mail before  I get back from camp over the weekend.

Will post more HSPU later

HOOYAH
Steve

Heavy

Yesterday 1/2 gallon of milk and worked on form for handstand push ups in the evening.

Today:

5x5x160# back squat 
5x5x140# bench press

4rft with 20# weight vest

6 strict pull ups
12 dips
18 bulgarian split squats (9 per leg)

Time 11:00

Afterwards I worked on some double-unders. I don't do them very often, so I ended up doing them as 1 double-under, 1 regular, back and forth. Probably totaled around 30-40.

I'm going to try to work in more double-unders and HSPU. They are good exercises and should help me build more strength. Now all I need is a jump rope.

HOOYAH
Steve

Chipper

Yesterday 1 gallon of milk.

Today
 1x5x155# Deadlift

 10 burpees
20 front squat 45#
30 SDHP 45#
40 box jump 30"
50 back extensions
40 box jumps 30"
30 SDHP 45#
20 front squat 45#
10 burpees

 Time: 21:00
 Some pull ups afterward for some fun.

 HOOYAH
Steve

Run

5x5 back squat 155# (I thought I was doing 145 but accidentally had a plate plus a 10 not a plate plus a 5 on each side)

Every year in DC there is the Barracks Row Festival. To win a T-shirt you have to do either 20 strict dead hang pull ups or 100x30# amo can shoulder press/push press in 2 minutes. 

100x30# press 4:30 (not even close to the time limit)

3 mile run

20 strict dead hang pull-ups

Time: 29:30 (including the press)

HOOYAH

Steve

Also the Bear complex yesterday was 65#

Bear

In lieu of not seeing any bears in WV(like normal):

50 bear complex for time

28:30

HOOYAH
Steve

WV WOD

Yesterday I had 1/2 gallon of milk. For a "WOD" me and my dad removed a large stump. This involved some swinging of the axe, the sledge hammer, and a lot of sweat.

Today we did a similar WOD. This time we took short heavy logs and carried them up a steep hill. After the storms in the past couple of days there were a lot of downed trees so we cut them up with the chainsaw and brought them up the hill. I also read through a good deal of the USMA catalogue and I have confirmed that I do want to apply there as well.

HOOYAH
Steve

WV

Today I am in West Virginia. Will be here until tomorrow. Yesterday did no WOD and drank a half gallon of milk. Today I am just about to go outside and swing the sledge hamer a bit. Will post afterwards.

HOOYAH
Steve

Yesterday

No milk. Mostly a drive home to DC. It's hard to maintain at least a gallon of milk in the house every day. As for today we drove out to West Virginia and it is yet to be determined if there will be a workout today. I like having some time to just relax.

HOOYAH
Steve

Sprain

Yesterday I went to Sprain Ridge Park to do more mountain biking.

Biked 5.66 miles

While I was riding, I began to think of what would happen if I was injured.(My uncle broke his collar bone mountain biking) I would most likely not be playing in the upcoming fall soccer season. I also would not be making potential captain senior year based on me not playing next year. Loosing that would be a big hit to my leadership section on my application. I see mountain biking as fun, but I'm not willing to give up other things for it. So after lunch we went back to the house. We are also not going today.  

Milk yesterday

.5 gallon (more water today)

HOOYAH

Steve

Biking

Before lunch:
7.41 miles of biking
After lunch:
7.69 miles




















With the Blur...

After that I was pretty beat and cut up. Didn't go endo today. Thats a plus.

HOOYAH

Steve

Mountain biking

Yesterday:
5/6 gallon of milk
Some swimming after the trail running.

Today:
We got a late start on our four and a half hour trip but managed to get in 2 hours of biking. The trail we went on wasn't much of a trail. The whole thing was just rocks on rocks on rocks. Even so it was pretty fun. I stopped at the top of a small 3-4 foot drop and decided that I would just go for it. Went completely endo. We will be going out again tomorrow. Will post pictures and maybe a video when I can.

So far:
2/3 gallons of milk

HOOYAH
Steve

Trail run

Yesterday a full gallon of milk.

Today:
First I woke up at 5:30 to drive out to Quantico Marine Core Base to do their endurance course. When we got there it was restricted and we had to turn around. Right next to it there is a large park and we did some trail running there for about 2 hours. After the first 5 miles my feet were so raw and blistered(from vibrums) that I had to walk most of the las 2.5 miles. Hopefully this raw skin will heel up quick so I have no problems with soccer or biking.

HOOYAH
Steve

Bear workout

This morning about an hour and a half to 2 hours of trail and non trail hiking. And also some rock "scrambling".

50 Bear complex 65# in sets of 5

Bear complex (w/65# barbell):

Power clean
Front squat
Shoulder press
Back squat
Shoulder press
Drop...

thats 1

Here is a video: 

I switched off and on between shoulder press and push press spending on how fatigued I was on that rep.

Right after

150 push ups in sets of 15

then 200 flutter kicks(4 count of course)

set of:
50
25
25
50
50

This is what my shirt looked like:

(Stew Smith after one of his workouts.)

HOOYAH
Steve

Milk

Just over 3/4 gallons of milk today.


Also talked with dad a lot about Annapolis.


HOOYAH
Steve

E course

Just finished the E course at the Naval Station Annapolis. We ran the whole course and then walked the downhills and ran the uphills the second time around. I didn't time it becuase they keep changing the layout of the course every time so i can't compare the times I get or see if there
is any improvement. After we went on over to the old O course. The metal bars were so hot I think I might have bunt myself. Oh well. So we did the O course to the end did a rope climb and then turned around to go back. I think I have really mastered the over the bar flip technique.

I'm fried.
HOOYAH
Steve

Milk

5/6 Gal milk 
Thursday July 12

Power, Metcon, Form, and USNA

Yesterday finished with 2/3gal of milk total. So far 2 gallons total over three days.

Today:
1x5x145# deadlift 

5x5x140# back squat

then:

3rft
5 Front squat 65#
18 Strict pull-ups
5 Deadlift 115#
18 Toes-to-bar
5 Push press 65#
18 Push-ups

Time: 22:00

I'm not used to doing front squat and push press so I tried them for form. I  also started really slow on the toes to bar but after the second set I really got the hang of it.

Last night I had a really in-depth conversation about the Naval Academy with my stepdad. I don't know if I have mentioned it yet but my dad and stepmom are ok with me going to the Naval Academy, but my stepdad and mom are not. Because my mom overreacts every time I mention the Academy I thought it would be better to mention to my stepdad first that I am going to start contacting my Blue and Gold Officer. We had a long conversation about motives, drawbacks, and opportunities. Eventually I think I was able to make him see how I do have a great interest in going there and that it would be a great match for me.

One step in the right direction!
Oh and my BGO is my stepgrandad's friend.
Small world!

HOOYAH
Steve

HOOVER BALL

Today:

Apparently I have bad form in my back squat. I had previously only been going down to where my knees were parallel with my hips. I also did high bar back squat up right on my neck. Now I place a dumbbell on its end and go low enough to touch it on my way down. I also have moved the bar lower on my back so that my wrist flexibility is pushed to its limit and press it in.

So first: drills and skills with back squat

5x5x115# back squat

After that we went to the basket ball court and set up the volley ball net. With a 6# medicine ball(8# on the third and final game) we played 3v3 volley ball. Rules:

Rally scoring
3 burpee penalty per point
Alternating serve 
You can hold the ball for as long as you want
Only one step before throw 

When on sideline:
Light "cindy"

MIlk so far 1/2 gallon

HOOYAH
Steve

Pull/Dip

Today I did my first lifting session for Strong Lifts 5x5. I am using this as a basic linear progression model for my weight training. How it works is you do 5 rounds of 5 reps of the certain power lift. Then when  you can do that weight, the next time you do the lift you add five pounds. Thats it. With this in addition go the GOMAD diet I am hoping to increase my strength tremendously.

Today:

Warm up:
10 back extension
10 back extension 25#
20 pull ups
10 box jumps 30"
15 dips

Started with some drills and skills with muscle up on rings.

5x5x135# bench press

For time:

120 pull ups
120 dips 
(first 60 each unassisted, second half assisted 50#)
Time: 34:00

Count each break in sets and at the end multiply by 3 and do that number of burpees. 

48 burpee finish

Trained with a marine. Apparently he has a chin up record of 45 dead hang. My jaw dropped when I heard that number.

Milk: 2/3 gal
Tomorrow is hoover ball.

HOOYAH
Steve

Navy Yard

WOD at the navy yard in DC today.

5x80# shoulder press
5x90# shoulder press

5 rft
run 400m
50 air squats

time:16:00

Felt good. I still feel that I can push the shoulder press a bit more. I don't want to hurt my back so I am going to try it with a weight belt next time.

I have started the GOMAD diet as an experiment. As a teenager at 5'9" i am only 155. I would like to add weight and overall increase strength. GOMAD consists of drinking a gallon of whole milk a day and eating every three hours. Thats it. I will scale the milk down a bit but still try to keep it around a gallon. Today I started at around 2 p.m. and drank about 2/3 of a gallon. Feeling fine. Legs are a bit sore from air squats though.

Milk: 2/3 gal

HOOYAH
Steve

Yesterday

First of all friday I did a quick 4 hours of soccer on the turf.

Yesterday in the morning a quick workout:

4x5x185# back squat

25# back extensions
x15
x20
x15

3x20stepsx25# each hand walking lunge

Afterwards went to a party for about 16 hours until I passed out from exhaustion at 4am. Played basketball, soccer, swam, and some biking. 

Good day

Today I had a flight to my dads and I am recovering from the party.

HOOYAH
Steve

More Bench

Practice yesterday.
Today:
Warm up:
7.2 mile bike ride

Bench press
10x54#
2x65#
2x85#
2x95#
2x115#
2x135#
2x155#
1x165#
1x175# fail

5 rounds of:
10 sets of
1 knee raise on dip machine
1 straight leg lift dip machine
5 dips


Back squat:
10x65#
10x95#
5x115#
5x135#
5x155#
3x175#
3x185#
3x205#
1x225#

Back Extension 25#
x10
x15
x20
x15
x10



3rounds each

10 seated row 100#
10 lat pull down 100#

HOOYAH!
Steve

Incline bench

Yesterday practice

Today:
5 mile bike 16:20

Incline bench
20x45#
15x75#
12x95#
7x115#
2x135#
20x45#

6rft
400m run
50 crunches
50 russian twists
18:00

.5 mile cool down

More to come
HOOYAH
Steve

Rings

This is the set up I have going for my rings and pull up bar.(bad picture) I use the rings on the neutral grip and use the outer grips for pull ups. The game yesterday we won 2-0. I scored 1 goal and got 1 assist. We finished out the season 3-4-1 with an overall goal differential of +1 keeping us in the highest division next year. Overall it was a great season but I think our record doesn't reflect our quality of play. Today I had 2 practices, the second of which was with some college players home for the summer. It was fun and I definitely held my own against them. 

GO SPAIN! EURO CUP CHAMPIONS 2012. First team ever to win two consecutive euro cups and to top it off they won the world cup in 2010 also. If they win the world cup 2014 they will probably be considered the greatest team of all time. Even better than Pele's Brazil team of the 1970's.

HOOYAH

Steve