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 

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

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

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

Spring Break

I know I said I wouldn't be posting very much in season by I just had to log what I did over break. 

My major accomplishment was a 1.5 mile ruck with a 35-45 pound backpack (not rucksack) to the top of a mountain in West Virginia. Though it was only 1.5 short miles I really felt good about hiking with the weight. I am going to be getting a pack for my birthday(I will talk about it later on) and I am really going to make an effort to add rucking into my routine. I have the trip in june that we decided is going to be on the Appalachian Trail and then the trip in late July that is going to be in Colorado. Both of these trips will require me to ruck for many hours straight and I want to be prepared. In addition, I just felt very calm and relaxed when I was rucking. I enjoyed the hike itself and it became more than just a work out.

A couple of other PRs over break:
Max ring muscle ups: 7
Highest standing box jump: 45"

We also did a lot of log carries (great for SEAL PT!) in West Virginia. We would carry one log at a time about a quarter of a mile down the driveway (6x total) and deposit them by the shed. We then de-barked them and cut/chopped them until they were firewood size. Each log weighed about 150ish pounds so between two people it was pretty heavy. 

I'll post later about the rucksack I am getting for my B-Day and the trips.

HOOYAH!
Steve

NASS

I accidentally skipped last week in general for workouts. It was so far back that I can't remember specifics. Unfortunately there were no PRs.

Yesterday:
12x135# BP
10x155# BP
2x185# BP

Burpee box jumps
50 at 24"

Abs:
2x20 leg throws
30 ghd sit ups w/25#
1 min plank

Muscle Up practice

What really defined yesterday was my acceptance to Summer Seminar at the Naval Academy. I'm so pumped to go you have no idea. Being from New York(a competitive state) and my dad living in DC(even more competitive) I thought I would have no chance. Apparently I live in a low candidate district.

Either way, I'm one step closer to achieving my dream of becoming a SEAL.

HOOYAH!!
Steve

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

Yesterday

10x135# BP
3x165# BP
4x165# BP

5x5 partner man-makers 20#

150 russian twists
25 partner leg throws
15 box jump 30"

1 set of 5 MU (just to see if i could)

HOOYAH!
Steve

WV Weekend

This weekend we were out in West Virginia. 

Friday:

Nothing

Saturday:

Threw logs for about an hour or two.

Then Several sets of Zurcher carry with short fat logs. 

Worked on bar and ring muscle ups: 

20 Bar muscle ups–best was 4 sets of 3

1 ring muscle up

Sunday

7 rounds 

1 ring muscle up then

1 30yd firewood carry

We ran out of fire wood to carry so me and my dad continued the ring muscle ups back and forth. We did 1 each until one of us failed 2x in a row. I finally failed twice after we each had done 60 muscle ups.

Threw the frisbee for a while in preparation for ultimate.

Today:

Mostly just threw the frisbee.

It was a chill day.

HOOYAH!

Steve

Muscle up

10x135# BP
5x155# BP
5x155# BP
3x165# BP

5x45# curls
10x45# curls
10x45# curls
10x45# curls

5x45# SP
5x65# SP
5x85# SP

2x1 muscle up

Pull ups weighted unweighted practice:
Max: 3x35# and 5x20#

1 set of 2 muscle ups
Thats a new PR. Gonna keep working on those.

HOOYAH!
Steve