Flash Jackson
Oct 04, 2006, 11:34 AM
I just got sworn in to the Navy, and promised a position as a Master at Arms(military police). I don't neccessarily need to really know how to swim, but being at the top of my class graduating basic training is the easiest way to gain recognition early. I want 3 things, to master the strokes in swimming, be able to blow away the running, and to the one arm pushup or 100 pushups straight before I leave, on the 13th on March 2007. Here's where I stand:
10 crappy looking one arm pushups, 300 pound squat, 425 deadlift, 180 clean and jerk, 170 snatch, 50 straight pushups(elbows out, palm, shoulder width), 120 straight situps, 120 BW squats(feet shoulder width apart, ass to grass), 35 straight burpees with pushups.
Swimming, I can keep afloat, basically, and I'm slowly mastering the breaststroke, and the full stroke, but I do it with my head above water. I can tread water for about 2 minutes, I'm very energy wasting with it, I flap my feet around a lot, but I've got that back and forth movement with my arms on top of the water down pretty good. Basically, I think If I was miles from a beach or got ripped under by an undercurrent or rip tide(I don't know the terms), I think I could struggle, note that I didn't say not die.
Running: I can do a full running HIIT session, as per true HIIT, which lasts only 4 minutes, 20 second sprints(as fast as possible, i.e., running for my life), 10 second rests, only 4 minutes. Long distance running is much harder for me, as in, I get gassed out after a mile, because I'm flat footed, and I'm trying to run on the balls of my feet, which isn't working too good, but I'm trying anyway. I do hill sprints, and mix them in after I'm gassed running, sprint up one side and sprint down the other.
Here's my full workout. Monday, rest.
Tuesday: After a simple warmup of "cardio-like" broomstick cleans and jerks, snatches, overhead squats, and baseball swings, and alternating sides shotput 12 pound medicine ball 10 reps. 18 reps, from the free pdf "From the Ground Up", "The Rapid Ascent Program" by Daniel John. Me and my buddy, who's joining the Navy with me, he's going in for a promised IT position same date. Me and him, for the 18 reps, we go from watcher to lifter, doing the clean, front squat, and push press as one movement, 8 reps, 6 reps, then 4 reps. Or we do overhead squats, the follow up with snatches, or do them as one movement. Then we go and do 16 minutes of tabata, 8 minutes alternating BW squats and pushups, and 8 minutes alternating BW rows and situps, or an obsticle course ran with these exercises, or variations. Then, I alternate plate pinch farmer's walks, or towel grip deadlift walks and seated or standing good mornings 3 times each, then finish up with hill sprints, or sled pulling, or sparring, as we see fit. We like to mix things up, then 2 hours of Judo later on in the day, which mixes calisthenetics, stretching, sparring, and technique practice, for 2 hours.
Wednesday: Long run mixing pavement and grass and other terrain, going the way the eagle flies(a straight line) to a semi far off location, and we'll do stupid crap like mix side movement and backwards jogging in on the way there, when we get there, we'll mix up hill sprints, striking technique practice, a full 4 minute HIIT sprinting session, sparring, shuttle runs, T drills, and other such things for 45 minutes to an hour, then run back.
Thursday: See tuesday
Friday: See wednesday.
Saturday: See tuesday and thursday, without the Judo.
Sunday: See wednesday and friday.
I need to be ready for the PT practice test by the 11th, and the real test about a month or so later. I need to be ready for boot camp by March 13th. I just want to graduate at the top of my class.
10 crappy looking one arm pushups, 300 pound squat, 425 deadlift, 180 clean and jerk, 170 snatch, 50 straight pushups(elbows out, palm, shoulder width), 120 straight situps, 120 BW squats(feet shoulder width apart, ass to grass), 35 straight burpees with pushups.
Swimming, I can keep afloat, basically, and I'm slowly mastering the breaststroke, and the full stroke, but I do it with my head above water. I can tread water for about 2 minutes, I'm very energy wasting with it, I flap my feet around a lot, but I've got that back and forth movement with my arms on top of the water down pretty good. Basically, I think If I was miles from a beach or got ripped under by an undercurrent or rip tide(I don't know the terms), I think I could struggle, note that I didn't say not die.
Running: I can do a full running HIIT session, as per true HIIT, which lasts only 4 minutes, 20 second sprints(as fast as possible, i.e., running for my life), 10 second rests, only 4 minutes. Long distance running is much harder for me, as in, I get gassed out after a mile, because I'm flat footed, and I'm trying to run on the balls of my feet, which isn't working too good, but I'm trying anyway. I do hill sprints, and mix them in after I'm gassed running, sprint up one side and sprint down the other.
Here's my full workout. Monday, rest.
Tuesday: After a simple warmup of "cardio-like" broomstick cleans and jerks, snatches, overhead squats, and baseball swings, and alternating sides shotput 12 pound medicine ball 10 reps. 18 reps, from the free pdf "From the Ground Up", "The Rapid Ascent Program" by Daniel John. Me and my buddy, who's joining the Navy with me, he's going in for a promised IT position same date. Me and him, for the 18 reps, we go from watcher to lifter, doing the clean, front squat, and push press as one movement, 8 reps, 6 reps, then 4 reps. Or we do overhead squats, the follow up with snatches, or do them as one movement. Then we go and do 16 minutes of tabata, 8 minutes alternating BW squats and pushups, and 8 minutes alternating BW rows and situps, or an obsticle course ran with these exercises, or variations. Then, I alternate plate pinch farmer's walks, or towel grip deadlift walks and seated or standing good mornings 3 times each, then finish up with hill sprints, or sled pulling, or sparring, as we see fit. We like to mix things up, then 2 hours of Judo later on in the day, which mixes calisthenetics, stretching, sparring, and technique practice, for 2 hours.
Wednesday: Long run mixing pavement and grass and other terrain, going the way the eagle flies(a straight line) to a semi far off location, and we'll do stupid crap like mix side movement and backwards jogging in on the way there, when we get there, we'll mix up hill sprints, striking technique practice, a full 4 minute HIIT sprinting session, sparring, shuttle runs, T drills, and other such things for 45 minutes to an hour, then run back.
Thursday: See tuesday
Friday: See wednesday.
Saturday: See tuesday and thursday, without the Judo.
Sunday: See wednesday and friday.
I need to be ready for the PT practice test by the 11th, and the real test about a month or so later. I need to be ready for boot camp by March 13th. I just want to graduate at the top of my class.