Saturday, January 08, 2011

5/3/1: Wave 2 Week 3 (Not So Slight Return)

This drill weekend for PT, our Command Fitness Leader (CFL) had something fiendish cooked up for us. I knew it the moment he had us grab a few sets of kettlebells, some jump boxes and an aerobics step, and some medicine balls. Once we got to the upstairs rooms with the padded floors, we set up the stations medley-style and jumped from station to station in teams of 2 with no rest until the last exercise was done (60 seconds rest). Each station was 45 seconds of work:

Side Shuttles using a step (I sometimes used the 12" box)
Medicine Ball Pass (Back to Back w/Partner)
Kettlebell Jump Lunges
Medicine Ball Overhead Slams (Sometimes I did them diagonally)

After this, I was beat. And after the kettlebell jump lunges, I just didn't have it in me to do a heavy squat workout - - - my ass and quads were on fire. So I just did the support work:

Reverse Hyper: No weight for 5 sets of 5. This gym at Ft Lewis had an actual reverse hyper with the Westside Barbell bulldog logo. Sweet, but I kind of prefer the GHR in my house for this, the rounded pad being easier on my gut.

LifeFitness Seated Calf Press: Worked up to 190x2, then dropped to 110 and went down to 50 pounds in 20 pound increments. All sets were rep-outs.

GHR: 5 sets of 5

My squat workout would have been 210x5, 240x3, 270x3 (Rep Out Set) for the last 3 sets. Did I miss anything by not doing it? Nah. One look at the last 3 sets for workouts going as far back as October 31, and you'll see that I covered it. Possibly too many times. Maybe, this workout would have pushed me over the edge:

October 31: 225x3, 255x2, 275x2
November 17: 215x5, 245x5, 275x3
November 29: 210x3, 240x3, 285x3
December 13: 235x5, 265x3, 295x1, 315x0

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