DE Bench

Lunchtime:
Running Intervals (3.8 MPH walking, 7.2 MPH running on a 1.0 incline): 7 intervals of 1 minute walking and 1 minute running. My goal for this PRT is a 12:23 1.5 mile run, so this running speed should help get me there.

Evening:
Flat Bench Press w/80 lbs of chain (half on the floor at lockout): 45x3, 65x3, 90x3x8. One day, I will experiment less and work out more:) Anyways, while in Virginia on military business, I at least get 3 sessions of benching in and I noticed that while I could hit 240 (however slow and drawn out), I could not triple 225. I also found that I could do 20 lbs more than my max on the 3 board, and I'm sure more than that for 4 or 5. I also wanted to make my program shorter for a while: PRT's coming, I slacked off on aerobics for a little too long. So I dusted off Ryan Kennelly's program that helped me get 240 the first time but added the chains and started off at 40% of a 225 1RM (At week 13, the goal is a 225 triple with chains). The ME days will not be for benching, but for shoulder pressing.

Superset:
Blast Strap Pushups: 30 reps in 6 sets
Inverse Rows: 24 reps in 6 sets. 4 reps per set was all I could manage with the inverse rows, feet raised by 2 45s. I got 5 reps per set on the pushups, a 1 rep improvement per set. My goal is to do more in less sets over time.

Superset:
Chinups w/Lt Bands: Failure at 3, 3, 2, 2, 2 reps
External Rotations: 3x15, 5x15, 8x12x2, 10x10

Jump Rope: 10 minutes of jumping. A little something I picked up from Chad Waterbury's 10x3 For Fat Loss, something to push my metabolism up. You could just tell I was a beginner:)


Addendum: I never did get to do the meet. My transfer to my new Navy Reserve unit was completed just before I left for Norfolk, and I learned that they do not drill on the same schedule as the rest of the Reserve Center. They drill on the second weekend of a month, and sometimes the third, instead of the first weekend. So I had to pass on the meet since I had drill that weekend.