DC

Just got to DC. Didn't really have time for workouts between today and yesterday. Did a bunch of carpentry work today.

5 min plank

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

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

Jonah

Jonah came back from hamilton for a bit so I went to the JCC with him today.

5 x135# front squat

5 x135# front squat

5 x155# front squat

5 x155# front squat

3 rounds:

Russian twists (R1: 6#, R2: 15#, R3: #18)

1min plank

50 Flutter Kicks

25 Partner Leg Throws

50 partner medicine ball sit ups

HOOYAH

Steve

Peak Experience and New Training Partner

The Past 9 days I have been off the grid in Colorado on a school trip. Some highlights were: Rock Climbing, 3 day backpacking/rucking trip, white water rafting, and ropes courses. It was a great trip and I met a lot of new friends, but it was not a strenuous workout. Most of the people I went with were either out of shape or really young. That said, I fully enjoyed the trip and it was another great experience with camping. 

Today I did my first workout with my training partner Gautam. In the next few months, if I mention a partner WOD, I probably mean him. It was a simple drills and skills day to evaluate his abilities on different exercises.

3x5x155# Deadlift

Death by Pull ups:
8 rounds plus 7

Death by HSPU:
6 rounds

3x50 4 count flutter kicks

2 min plank

Looking forward to another workout at my new gym.
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

Friday and today

Friday:
10x135# BP
10x155# BP
3x185# BP

50 pull ups in as few sets as possible
7 sets total

2 rounds of

1 min Mountain climber planks
30 strait leg up sit ups
30 spaghetti and meatball sit ups


Today:
5x185# BS
5x215# BS
2x225# BS

I need to squat more often.

10 rounds
5 pull ups
5 box jumps 30"
10 push ups

Waiting on that Summer Seminar application.
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

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

Break Recap an new goal

Over break I did not stop by the gym. We had a tournament with the upcoming varsity squad. i played almost every minute of every game and scored a goal. I got caught up on much needed sleep and figured out my diet plan, new goals, and workout routine. As for diet, im going to try to go back to my old diet of 5 meals and snacks of whole fat yogurt, nuts, and lots of protein. The workout routine for the soccer team that i set up is as follows:

People will break up into groups of two, their partners being of equal size/stregnth. They will complete a WOD and either 5x5 bench or 5x5 back squat. Each day there will be a different WOD for both JV and Varsity. For the lifts, each time they come back they will do 5# more than before until failure is reached in which case they deload 10#. Today, the timing was all off and I didnt end up doing a legitimate workout. Even so, i helped people and we finished with:

25 SU
1:30 plank
25 SU
1:00 plank
25 SU
0:30 plank

I have also set a new routine for myself that I will try to maintain to the best of my ability:
200 PU
200 SU
Every day
Today I olny completed the PU because I decided to do this 30 min ago and there wasn't time to do both.

Also, I haven't been mentioning it, but pool running and lungbusters is still every mon wed fri.

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

Upper Body

Bench Press
15x95#
10x125#
2x145# then fail

WIth a partner alternating every 5:
Shoulder press 
10x5x45#

Curls
10x5x45#

AMRAP 1min partner squat medicine ball toss 16# on a positive split till failure
(numbers are combined squats between me and partner)
32
36
39
45

Butterfly
2x15# dumbbells
3x10x15#

Partner workout:
30 sit ups while other partner holds feet while in plank position.
3 rounds

More bench

Yesterday no WOD.

Today:

5rounds
15 medicine ball squats 16#
10 db press 15# each
5 dips (last set went for max reps 12)

Bench Press
7x115#
7x115#
7x115#
5x135#
5x135#

Abs:
Long plank
2:30min before form was too bad to continue.

Im sore.