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Old 05-12-2011, 05:37 PM   #31
Shane Atkinson
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Re: Getting Stronger, Running Faster

Workout B

Squat 3x5 @ 295lbs (+/- 0 Just hit all 3x5)
Press 3x5 @ 150lbs (+5)
Power Clean 5x3 @ 145lbs (+5)

I feel as if I could go up by 10lbs on the cleans for a while, but will stick with the 5lb increments to keep from blowing out to early.

2x weeks complete.
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Old 05-13-2011, 10:20 AM   #32
Carl Amolat
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Re: Getting Stronger, Running Faster

Nice dude. So is this on top of PRT or whatever running your unit does?
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Old 05-23-2011, 05:16 AM   #33
Shane Atkinson
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Re: Getting Stronger, Running Faster

Quote:
Originally Posted by Carl Amolat View Post
Nice dude. So is this on top of PRT or whatever running your unit does?
Ha, yeah....I am currently in a NCOES School so PT/PRT basically is non-existent. So basically everything I do is on my own. It will be on top of PRT when I return to the unit.
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Old 05-23-2011, 05:31 AM   #34
Shane Atkinson
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Re: Getting Stronger, Running Faster

I know to some who read my post from time to time may think I am the most indecisive person ever, and can not stick to one goal....that being said I have an opportunity I can not pass up.

I came to Fort Sill to complete a military school and planned to use that 8 weeks to further develop my strength with SS after going backwards due to my shoulder injury. Will that goal has once again changed.

I have been given the oppurtunity to continue to further develop my combatives skills while attending this course. Usually this does not happen since Modern Army Combatives are not part of the course curriculum. A small group of us have decided to get up and work a little longer then others in this course to broaden our combatives skill base for the next 6 weeks.

The new plan: Due to the fact that this will be a 2 hour smoke session Mon-Weds I will be placing my SS on hold and concentrating on conditioning. Mon-Weds will be considered combatives WODs and light running in the evening with a rest day on Thurs. With Main Page WODs on Fri and Sat, Sun will be another rest day. I will continue this until the additional combatives training is complete.
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Old 05-23-2011, 04:42 PM   #35
Robert Foley
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Re: Getting Stronger, Running Faster

Sounds like an exciting program! Congrats on the new opportunity and best of luck with the new goals!
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Old 05-24-2011, 07:02 AM   #36
Nik Nichols
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Re: Getting Stronger, Running Faster

I wouldn't pass it up. Go to it. See how the training goes. If you are smoked then no other workout. but if you still have gass, squat. Keep posting though. Post your Mon-Wed as workouts so we can track your progress.
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Old 07-27-2011, 05:45 AM   #37
Shane Atkinson
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Re: Getting Stronger, Running Faster

Been a crazy past few months. Military Schools, prepping for the move to Germany, and a divorce. I am going to say my head hasn't been screwed on straight for workouts......till now.

Currently on leave before I go to Germany and decided to get into an actual Box. Find a good group of people at CrossFit Havoc and must say I like their open gym, hey you help me style.

Yesterday was day one and we were working on my weaknesses. Must say having a coach is nice. Started to work on my Kip, but since I haven't done any lifting in a while my calluses were soft, and now I type this with taped hands and torn calluses. They basically said "welcome to the club"

I really like this Boxes warm-ups. They start with Mobility work, than a warm-up from a list of 25 different ones, followed by a strength WOD, and than a Metcon. Really good programming if you ask me.

Yesterday was Strict Press 5x3, than 3 rnds For Time of 20 Pull-ups and 10 Power Cleans. Since I destroyed my hands before we got there we adjusted the WOD. Results below.

Slow time but hard to grip stuff. Good to be back y'all! I can tell I have fallen but I am ready to pull myself back up. Miss you guys, and miss this feeling!

Tues July 26

Mobility W/U
W/U: KB Figure 8's 50 Reps
Strength: Strict Press 5x3: 125lbs
METCON: 20 Ring Rows, 10 Front Squats (115lbs) 10:15
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Old 07-28-2011, 07:17 PM   #38
Shane Atkinson
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Re: Getting Stronger, Running Faster

Mobility W/U

W/U:
2 Rnds of 10 Sotts Press, 15 Squat to Tuck Jump

Strength:
Hang Power Snatch 5x2 @ 85lbs

METCON:
30 GHDSU
25 Burpees
20 GHDSU
15 Burpees
10 GHDSU
5 Burpees

Time: 8:31

Comments: Felt good to get coached through the Snatch. It appears I was doing 98% correct this whole time, once I got the hip pop going I was golden. Good fun! First time doing legit GHDSUs. They suck, especially teamed w/ Burpees!
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Old 08-03-2011, 07:45 AM   #39
Shane Atkinson
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Re: Getting Stronger, Running Faster

Monday Aug 1

Mobility Warm Up:
Leg swings x 15 each
Lateral Leg Swings x 15 each
Walking Knee Pull ins x 10 each
PVC Pull through x 15
Toe Grab Squat to Stand x 10
Elbow to Knee Push Out x 10
Supine Leg Flossing x 10
Prone Leg Flossing x 10


Warm up # 5:
4 rounds of:
Run 100 meters
10 kettlebell figure 8ís

Strength WOD: Front Squat: 5,5,5,5,5 (115, 125, 135, 145, 155)

METCON:
Max reps for these 6 movements
1 minute of strict pullups
1 minute of kipping pullups
1 minute of 45 lb weighted pushups
1 minute of pushups
1 minute of air squat to 20″ box jump
1 minute of air squats
Add the total reps from each movement for score.
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Old 08-03-2011, 07:47 AM   #40
Shane Atkinson
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Re: Getting Stronger, Running Faster

Tues Aug 2

Mobility Warm Up:
Leg swings x 15 each
Lateral Leg Swings x 15 each
Walking Knee Pull ins x 10 each
PVC Pull through x 15
Toe Grab Squat to Stand x 10
Elbow to Knee Push Out x 10
Supine Leg Flossing x 10
Prone Leg Flossing x 10

Warm Up #24:
Flutter kicks x 30
Air squats x 20
Burpees x 10

METCON:
As many rounds as possible in 10 minutes of:
135 lb power clean x 5
135 lb Back squat x 10
Lateral barbell jumps x 15

As many rounds as possible in 10 minutes of:
5 Ring dips
10 Burpees
150 meter run
There is no rest between each 10 minute portion.

Part 1: 4rnds + 3 Cleans Part 2: 3rnds
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