Chipper

200 Double Unders

150 Air Squats

100 Push Ups

50 Pull Ups

25 Burpees

10 Muscle Ups

I did it pretty leisurely. I am still sore from yesterday. Took around 45 minutes.

HOOYAH

Steve 

First Stew Smith workout

Didn't quite finnish because I was pressed for time today, but the whole thing still took over an hour

4 rounds

1/4 mile run

10 x95# thrusters

10 3' box jumps

20 lunges each leg

20 squats

20 half squats

Light weight shoulder workout

20 DB complex 20#

Curl, press, tricep, press, squat, burpee

Supposed to do 3 rounds but only fit in 1

5 x155# bench press (75% max)

25 Burpees

50 reverse crunches

50 double crunches

1 min plank hold

HOOYAH

Steve

Yesterday

50 thrusters 95# (5 sets of 10)

For each set do 3 3' burpee box jumps

Deck of cards where jacks are 11, queens 12, kings 13, and aces 14.

Burpees

Mountain climbers

Push ups

Crunches

107 reps each

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

Monday (7/15)

Chipper:

155# Squat clean, 15 reps

30 Toes to bar


30 Box jump, 24" box


15 Muscle-ups


40# dumbbell Push press / push jerk, 30 reps 


30 Double-unders


135# Thruster, 15 reps


30 Pull-ups


30 Burpees

40:07

Wesnesday

Wednesday I had drivers ed so the workout had to be really quick

Death by pull ups
8 rounds + 5

Yesterday
5x185# BS
5x205# BS
5x225# BS
5x225# BS

Two groups:
One group running stairs continuously until the other finishes

The other 5 rounds
5 burpees
10 PU
15 air squats

Then switch

Abs:
1 min plank
1 min side plank
1 min other side

100 plank slaps w/partner

1 set of 6 muscle ups

HOOYAH
2PRs

52

Full deck of cards workout today
Hearts burpees
Diamonds PU
spades SU
clubs tuck jumps

Overall: 85 reps of each

HOOYAH
Steve

PR ish back squat

Back squat
10x135#
10x165#
5x185#
5x205#

50 burpees
2 sets 20 and 1 set 10

5x5x25# weighted pull ups

50 SU
50 RT
1 min plank
40 SU
50 RT
1 min plank
30 SU
50 RT
1 min plank

HOOYAH

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

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

Soccer Camp

This is going to be a long post so bear with me. The past week I have been attending soccer camp at Boston University. It is a college ID camp for coaches to get a closer look at prospective college players and evaluate where they should be playing at the collegiate level. It started on sunday in the afternoon with a  1 1/2 hour training session with the WIlliams College soccer coach. Later that night we had a 1 hour game. Monday in the morning we had another hour and a half training session followed by short sided games in the afternoon for over an hour followed by a night game. Tuesday was similar in terms of scheduling but by then I was sore and I had gone to the trainer who told me I had a strained back. Wednesday was the last day with short sided games through the morning. 

In total it was 9 training sessions over the course of 72 hours. What it really did for me was open my eyes to college soccer. Most of the kids at the camp were way better than me. I felt really pressured to preform well in comparison to them. Soccer started to become a chore rather than a game. I would rather enjoy playing soccer for a few more years and maybe not play in college or play for a club team then go super hard to play Division 1, not play in games, and hate it the whole time. 

On the way to the camp in Boston we took a tour of Dartmouth. On the way back I got a call from a college student who applied to the Naval Academy. He ultimately did not get in, but did get an NROTC scholarship to Old Dominion. He told me a ton of the "goods" and "bads" of the Naval Academy vs a civilian college. Being at Old Dominion, he is right next to Little Creek where a few of the Navy SEAL teams are stationed. He told me all about how he trains with them and how they will eventually write him a good letter of recommendation for his SEAL application. He is one lucky guy.

Thursday I rested up a bit. Yesterday my friends aunt came to town. She is a soccer coach, Crossfit, fitness nut. So we did a Crossfit/girls soccer workout.

8 stations:
Jump rope/double unders
weighted russian twists
Bosu Ball burpees
agility ladder
ring tucks (see below)
Push ups
Wall sits
Resistance overhead press

Each station 1 minute. 3 minute rest in-between full rounds.
Three rounds of each total.

Ring tucks:

And of course I've been swimming a lot.

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

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

Death by WOD

12:00
Bench
20x65#
15x95#
12x115#
5x135#

12:30

Ivan the Terrible

90 Seconds of Jumping Rope
50 Lunges
50 Push-ups

50 Sit-ups

90 Seconds of Jumping Rope
40 Lunges
40 Push-ups
40 Sit-ups

90 Seconds of Jumping Rope
30 Lunges
30 Push-ups
30 Sit-ups

90 Seconds of Jumping Rope
20 Lunges
20 Push-ups
20 Sit-ups

90 Seconds of Jumping Rope
10 Lunges
10 Push-ups
10 Sit-ups

total time: 25 min

1:30

Halo

10 One-arm DB Press (20#) [10 reps each arm]

10 One-arm DB Bench Press (25#) [10 reps each arm]

10 One-arm DB Swings (15#) [10 reps each arm]

10 Medicine Ball Slams

10 Burpees

3 Rounds for Time

total time: 30 min

Then some swimming

Later tonight practice. Last time we did some Crossfit afterwards instead of sprints. Hopefully the pattern will continue tonight.

Rest day again?

Today:
Pool running in the morning
3 down and backs total
New PR

Weight room after school
New calisthenics workout called deck of cards

4 types of calisthenics: burpees pushups crunches mountain climbers
Random card picked from deck. Number picked is the number of reps you do. Go through the whole pack.

It feels like a day without a separate workout or run is a rest day. I guess its not. Who knows.

Even so
HOOYAH

Wellness fair

Our school is hosting a wellness fair today and there is a crossfit station. WOD: 20 cal on rowing machine
And 20 burpees
Total time: 2:09