Chipper

  Fibonacci Chipper

144 Air Squat

89 Push Ups

55 Doible Unders

34 Pull Ups

21 3' box jumps

13 HSPU

8 Toes to Bar

500m Row

3 135# Squat Cleans

2 275# Deadlift

1 135# Bear Complex

1 Bar Muscle Up

27:18 (included time to set up the weight. Would have been a lot faster.)

Basketball. 3x3

HOOYAH

Steve

Lift and Metcon

3 3 3 3 5 x185# Bench Press

10 rounds Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

7:28

5 5 5 x225# Deadlift

Max Pull Ups: 17

Bench (again) with some runner friends:

15 15 15 x105# 

Cold Run

30 min run

Didn't measure the distance. Around 3/3.5miles took 5min to stretch.

Temp: 10 degrees

HOOYAH

Steve

Another Upper Body Day

Racquetball

5 5 5 5 x175# Bench Press

Right after last set, max push ups:

80

3 Rounds of:

Front arm raises 20# each arm

Side arm raises 20# each arm

3x max pull ups:

15 14 11

2 sets 50 4c Flutter Kicks

75 straight leg 10# sit ups

HOOYAH

Steve

Fran

Did Fran with some friends yesterday. I got 8:45. After the squats the other day my legs were alreasy killing me and the thrusters just sucked. I did the pull ups in two sets for the 21 and the 15 and a single set for the 9.

HOOYAH

Steve

Swim

2x 200yd CSS

500yd CSS working on only legs then slowly progressing to full stroke

10x 25yd under water

HOOYAH

Steve

Ruck

1.5 mile Ruck 50#

27:45

Leg was feeling tight so I stopped. 

HOOYAH!

Steve

Home workout

30 ring muscle ups

18:42

Because I am doing it at home I have to start from the seated position. This makes it hard to hang and impossible to kipp. I had a lot of missed reps. In the future I would hope to make every rep and cut my time down. 

Just signed up for the Heroes of Tomorrow Spec Ops Triathalon.

HOOYAH!

Stevd

Lifting

5 5 5 5 5 x165# Bench Press

3 rounds

10 x135# Back Squat

5 x135# Front Squat

Modified Helen

3 rounds:

1/4mile

20 x45# KB swings

12 Pull Ups

14:45

I kept a running clock but had to go beetween track and pull up bar. No broken sets.

HOOYAH

Steve

It doesn't take much to hurt a lot

1 2 3 4 5 4 3 2 1
1 HSPU
2 Push Ups

8:00

The Push Ups were easy comparatively. I could have done the workout as a chipper and finished in half the time, but the transition to having to start another set of HSPU (the first is always 10x harder than the rest) really slowed me down.

5x 30s flexed arm L hold (rings)
These sucked. A lot.

Practice tonight.

HOOYAH
Steve

Pool and Classes

In the pool I practiced doing 30yd underwater swims with a jump and sumersault beforehand. This is the proper format for Navy SEAL underwater entry. After 3 of those, we did sets of 30yd underwater walking with 10# in each hand.

Holding breath in class:

10 rounds
1:15 hold
1:45 rest

2:00 hold at the end

Practice tonight. Thinking about doing a Push up and HSPU ladder when I get home.

I had a long talk today with my economics teacher (who used to be in the coast guard) about the Navy and the academy. He knows that I have interests in both physics and economics though he thinks I should pursue physics first and foremost. He thinks economics should be more of a hobby than a major for me (especially if I am going to be taking arabic). I have been trying to learn the arabic alphabet on my free time, but it is difficult. With the close of the first semester, I have a lot of school work.

HOOYAH
Steve

Workout, Classes, Appointment, and the pool

I have been going to the pool in the morning almost every day for the week, I just don't post about it because it is too hard to keep track of what we have done. This morning, my friend and I did 10 minutes of no hands treading water.

In class, I decided to pass the time by practicing holding my breath:

10 rounds

1min hold

1min rest

1:30 hold afterwards

When I got home from school I found my official offer of appointment to the Naval Academy. Besides having it look awesome, it came with a couple of forms to fill out. I am planning on telling the Naval Academy about my problems wit my leg and that now I am asymptomatic. 

Workout after school

4 rounds:

10 Pull Ups

30x 35# KB push press (2 hand but alternating shoulder)

50 Sit Ups

1min 45# KB Swings

For some reason, this workout really sucked. I think I was having an off day or something. 

More to come. 

HOOYAH

Steve

Sister in town

My sister came to rochester this weekend and I took the weekend off from the gym to spend time with her. Practice tonight and gym tomorrow. I have a conversation set up for tonight with a Navy SEAL; I am planning on summarizing what he says and posting it.

Bought a few books today:

Book about Ernest Shackelton's voyage

Service-Marcus Lutrell

Another book by Dick Couch

HOOYAH

Steve

Practice

This was my second time back to practice since I was cleared to run. I still have had no pain in my leg. I still am not letting myself sprint.

100 push ups

50 burpees

Did these while my team was running.

I'm also going to post some of the books I am reading because they all pertain to SEALs and the military:

Just finnished Lone Survivor

Reading The Warrior Elite(again)

Reading Blackhawk Down

Plan to read:

Service

The Finnishing School

Endurance

Biography of Stockdale

I talked with the midshipman that I stayed with in September. He gave me an interesting perspective about SEALs. He said don't mention it over the summer or you will get pounded compared to everyone else. He also said that I am going to need to find time to train in addition to sports and morning PT. I'm excited by how close it is. I can already see myself at BUD/S.

HOOYAH

Steve

Murph

In honor of Michael Murphy, leader of opperation Redwing, Medal of Honor recipient, and Navy SEAL.

1 mile run

100 Pull Ups (50 strict, 50 kipping)

200 Push Ups

300 Squats

1 mile run

56min 49sec

HOOYAH

Steve

Haven't been able to work out

Between making up work from when I was sick before break, finnishing my college suppliments, and doing model UN, last week was impossible to get a workout in. The past few days I have still been doing work from the time I get home to the time I go to bed. Hopefully I will be able to get a workout in at practice.

HOOYAH

Steve

Pull Ups

The set of 24 was from this morning.

Just did a set. 25

HOOYAH!!!

Steve

Run

First half mile went well. No pain but general joint discomfort.

PR on Pull Ups

24

HOOYAH

Steve

Busy week with school

After my workout on monday I had a ton of school work tuesday through saturday. I haven't been to the gym since. Wednesday I recieved my nomination to the Naval Academy. I am excited to move along in the process of becoming a Navy SEAL but with it comes a whole new set of goals and challenges I must overcome. Additionally, I was cleared to run by the doctor so I will be easing into it. I hope to be back to where I was in about 2-3 months.

I went and saw Lone Survivor tonight. It was a great movie but the book really encapsulated Lutrells ideas. I am planning on reading a couple more books on the SEALs soon.

HOOYAH

Steve

Long workout

5 rounds

5 Pull Ups

10 one arm clean and jerk 45# (alternating)

30 Flutter Kicks

1 min overhead hold 45#

18:00

5 x155# Bench Press

5 5 x175# Bench Press

4 x185# Bench Press

3 person alternating barbell curls

20 rounds of 10 x45#

3 rounds

1 min plank

30 sec right plank

30 sec left plank

1 min front leaning rest

15 partner leg throws

25 Russian twists 12#

25 straight leg sit ups 12#

15 partner pass situps 12#

HOOYAH
Steve

2x PR and Some Bad Math

Earlier in the day I went to my pull up bar. I was really pumped up and just started doing a max set of pull ups. After the first two I really got into a rhythm.

PR: 21 Pull Ups

JCC

Max set of Pull Ups
PR: 23

15 Arnold Press 2x 20# DB
10 One Arm KB Clean and Jerk 35# (alternating)
20 Push Ups
10 Arnold Press 2x 20# DB
10 One Arm KB Clean and Jerk 35# (alternating)
30 Push Ups

10 Arnold Press 2x 20# DB

10 One Arm KB Clean and Jerk 35# (alternating)

40 Push Ups

1610yd CSS

I went into the pool and decided to do a mile. I was thinking of a track and I did 1609yds for a mile. What I forgot was that a mile is 1609 meters and 1760yds. I did 32 50yd swims and I should have done 35. Oh well. Next time. 

HOOYAH

Steve 

5 minute workout

5 Rounds
1 min22kg Overhead Hold
1 min Flutter Kicks
1 min Pull Ups
1 min Atomic Sit Ups
1 min One-Handed 22kg Clean and Jerk (alternating hands)

The pull ups were the hardest. After a while I could really only do 10 or so per minute. The overhead hold was to simulate log PT and the clean and jerk was instead of kettle bell swings. I am still trying to avoid lower body exercises until I get the results of the MRI.

HOOYAH
Steve