Yesterday

50 pull ups
2x10 and 6x5

30 pistols each leg
6x5 each

5x80m sprints

Sunday

5.6 mile run with hills and stairs

USNA

Took a trip to USNA today. Was going to meet with an admissions officer but we just missed the 11 o'clock time slot. Next time we are in town we will stop in and do it. 

On the way out we stopped at the O-Course

First run: 1:20

5 minute rest

Second run: 1:20

The Academy holds the mids to a standard of 3 min for 2x runs back to back. I haven't done any back to back but knowing my times for the individual runs I can imagine that I would be close to the standard. Also I got a copy of reef points. This will probably cause many a late night over the next few months. Both a blessing and a curse I guess. 

The application opens for NASS and SLS in january. January 17, for USNA and January 8, for USMA. I will apply to both although I can only attend NASS. As it is, I will have to rearrange my finals schedule in June. 

Hopefully all goes well in the next few weeks.

HOOYAH
Steve

Mock PRT

Max dead hang pull ups:
15(max 18)

Max push ups 2:00:
75(this is the max)

Max sit ups 2:00:
92(max 95)

Then
Back squat:
5x155#
5x185#
Fail at 225#(i was just tired having done it in the middle of the work out)

Stair partner workout similar to the last one.

HOOYAH
Steve

Burpees

Quick work out today. Had an ortho appointment.

Burpee 240yd

Burpees with every jump as a standing long jump. Straight for 240yds. Next time its going to be the burpee quarter mile. It was just too cold to continue. My hands took an hour to warm up.

Then 50 partner sit ups 16# medicine ball

3x10x45# curls

HOOYAH!
Steve

Plyo

Water polo this morning.

Practice last night sucked. We did 7min of continuous sprinting around half of the field, followed by 18yd sprints, then followed by air squats, push ups, and clapping pushups.

Today:

5x5x135# deadlift

Then 5rounds

5 db bear complex 2x25#
10x3' Partner box jumps

After 2 rounds switched to 20x2' to avoid injury.

It sucked.
HOOYAH

Chest

15x85# IBP
15x95# IBP
10x105# IBP
5x115# IBP

Death by Burpees
12 rounds

3 partner WOD
4 floor stair run(up and down) using 1 foot per step. While 1 partner does plank and the other does wall sit.
2 rounds

Next stair run two footed hop. While both partners do 20 push ups and 25 russian twists.
1round

Stair run skipping a step. Partners do planks and wall sits.
2 rounds

HOOYAH
Steve

Pool PR

Forgot to mention this about monday:

Did a down back down in the pool

Thats a 45yd underwater swim

PR back squat

10x135# BS
10x155# BS
5x185# BS
3x225# BS

20x95# BP
10x135# BP
5x155# BP

10 rounds
5 pull up(chin ups after 5 rounds)
10 push up
25 russian twists