Workout #1: APFT
2 min Max Rep Pushups (83)
2 min Max Rep Situps (87)
2 mile Run (11:03)
Workout #2:
Set 1: 3-3-3-3 (ME)
Deadlift
(315#-335#-355#-375#)
Set 2:
1 Clean and Jerk @ 215#
18 C2B Pullups
2 C&J @ 195#
15 C2B
3 C&J @ 175#
12 C2B
4 C&J @ 155#
9 C2B
5 C&J @ 135#
7 C2B
(J - 7:54, BP - 8:18)
Set 3: 3x
Max Unbroken AKB Swing @ 70#
1 min Rest
(32-22-15)
Notes:
If you're unfamiliar with APFT standards on pushups and situps... they're not that stringent, but as soon as you stop (to include allowing your chest to rest on the ground on pushups or back on situps) you are done. I'll be honest... I thought that my 2 mile would be slower given the upper body strength I've added. My watch wasn't working so I had no idea what my time was until I crossed the finish line. If I had known I was that close to breaking 11 minutes I think I might have pushed a little harder, but I was already 30+ seconds in front of the next dude...
The pulls at 375 felt heavy but solid. A buddy was spotting and said that my upper back/shoulders were starting to round slightly so I didn't attempt a heavier fifth set. Grip was the biggest factor in both sets 2 and 3.
2 min Max Rep Pushups (83)
2 min Max Rep Situps (87)
2 mile Run (11:03)
Workout #2:
Set 1: 3-3-3-3 (ME)
Deadlift
(315#-335#-355#-375#)
Set 2:
1 Clean and Jerk @ 215#
18 C2B Pullups
2 C&J @ 195#
15 C2B
3 C&J @ 175#
12 C2B
4 C&J @ 155#
9 C2B
5 C&J @ 135#
7 C2B
(J - 7:54, BP - 8:18)
Set 3: 3x
Max Unbroken AKB Swing @ 70#
1 min Rest
(32-22-15)
Notes:
If you're unfamiliar with APFT standards on pushups and situps... they're not that stringent, but as soon as you stop (to include allowing your chest to rest on the ground on pushups or back on situps) you are done. I'll be honest... I thought that my 2 mile would be slower given the upper body strength I've added. My watch wasn't working so I had no idea what my time was until I crossed the finish line. If I had known I was that close to breaking 11 minutes I think I might have pushed a little harder, but I was already 30+ seconds in front of the next dude...
The pulls at 375 felt heavy but solid. A buddy was spotting and said that my upper back/shoulders were starting to round slightly so I didn't attempt a heavier fifth set. Grip was the biggest factor in both sets 2 and 3.
