Full Body, Log PT, Injury prevention

Dynamic warmups
walking lunges with trunk twist
calf stretch
heel walks with #20 DBs
monster walks
arm cirlces
hamstring stretch
quad stretch

Full Body workout

1030
Front squats
1 x 10 #95 WU
4 x 10 #105

Leg Curls
1 x 10 #45 WU
4 x 12 #55

Shoulder Press
1 x 10 #45 WU
4 x 6 #75

Deltoid Raise
1 x 10 #8 DBs WU
3 x 10 #10 DBs

Log PT
Performed all exercises with #20 medicine ball
1 minute shoulder to shoulder
1 minute hold overhead
1 minute rest
1 minute press
1 minute hold
1 minute rest
1 minute shoulder to shoulder tosses
1 minute hold

Muscular Endurance
AMRAP in 5 minutes:
3 pull ups
6 push ups
5 air squats
Completed 10 rounds
Total of:
     30 pull ups
     60 push ups
     50 air squats

The reason i did a full body work out today is because i will not be able to do any type of workout tomorrow, beacause we will be in the car for 10-11 hours drving down to Orlando, Florida for vacation. The good news is though that the hotel we are staying in does have a workout room that looks fairly nice from the picture online.

Hopefully i will be able to experience a sand run while im down there. it will be my first one, and it should be pretty fun. 

Today was the first day of summer break. feels good to be out.

HOOYAH
Drew

Upper body

Shoulder press
10 x #45
10 x #65
6 x #75
2 x 3 #95

Dips
3 x 10
5 x #25

Deltoid plate raise
3 x 10 #25

tricep press 
3 x 10 #30

Looking forward to summer so I can start having more time to run and swim. Planning on hitting those two areas pretty hard.

HOOYAH
Drew

Upper Body

Upper body strength
1635
Barbell curl 5 x 10 #50  (1 min rest b/t sets)
Incline DB curl 5 x 8 #20 Dbs  (1min rest b/t sets)
Concentration curls 5 x 10 #15 DBs  (1:15 rest b/t sets)
DB alterante bicep curl 5 x 10 #15 DBs  (1:15 rest b/t sets)
Tricep push down 4 x 10 #50  (1 min rest b/t sets)
Military press 4 x 10 #25 DBs (30sec rest b/t sets)

Notes: sleep 7 hours, condition is tired

HOOYAH
Drew

Timed run, light upper body

After school did some arm stretches and then ran on the track.

Timed run
1.5 mile run 8:59

Bicep barbell curls
2 x 10 x #45
5 x #60
5 x #85

Lat pull downs
15 x #110
10 x #160
8 x #170
5 x #180

50 push ups in 50 seconds

Won't be able to do much tomorrow but hopefully a little on Wednesday after arm therapy.

HOOYAH
Drew

Rest day, baseball practice

Rest day today.

Swam a little bit, got a video of me doing the 40m underwater swim which I'll will post up a little later.

Had my first practice for summer baseball today. Couldn't do everything, but did what I could. Got new uniforms that are freaken awesome, and practice jerseys.

HOOYAH
Drew

Active Recovery

Nothing much today, just went to my brotheres baseball games, cutt grass sqam  and then just hung out for a while.

While i was swimming i decided to try for a 40m underwater swim. I was surprised i made it that far.
By the end of summer i would like to have 50m easy 

Tomorrow is my teams first baseball practice, i cant do a lot but i will do what i can.

HOOYAH
Drew

Mixed Day

Todaay after school i did a mix between upper and lower body, since i wasnt sure if i will be able to get a workout in over the weekend.

1640

Back squat
10 x #145
5 x #185
1 x #205

Bicep Curl
10 x #20 DBs / per arm
10 x #45 bar
10 x #65 bar

Shoulder press
10 x #65
5 x #85
3 x #85

AB ripperX

HOOYAH
Drew

Run, upper body strength

Stayed after school again today.

1630
400m WU
Jog 100m,sprint 100m,jog 100m, sprint 100m
Did that for 1 mile

1715
Upper Body
Circuit:
Bench press 10 x #45
10 x #95
10 x #105
5 x #135
Push press 3 x 10 #95
Pull ups 3 x 10

Little break

Lat pull downs 3 x 15 #110
Tricep push downs 3 x 10 #65


Took it light weight and light reps today since this is the first day of upper body I've been able to do in 4 months.

HOOYAH
Drew

Arm therapy

Didn't have any time to train today, other than the arm excercises.

When I went today I did a lot of stuff. I was there for about 1 and a half hours and did stuff with very little rest.
I did get some good news, and also got some bad news that highly pissed me off.

Good news: I am cleared to do some upper body excercises, I just can't do max outs with them. Some of the excercises that I am cleared to do are; pull ups, pull downs, rows, bench, shoulder press, dips, and a few more too. I am pretty pumped about that.

Bad news: my trainer told me that I should not do any type of martial arts over the summer, which absolutely killed my hopes for this summer. But I hopefully will be able to start in the fall.

So this summer is looking like this: baseball, arm excercises, workouts, wrestling conditioning(hopefully), and work when I can.

Going to do some upper body tomorrow for the first time in almost 4 months.

HOOYAH
Drew

Sprints, lower body strength

After school today me and 2 of my friends stayed after school and did some stuff.

1630
Sprints:
Warm up 400m
5 x 100m
2 x 200
Would of done more but we were running out of time for the weight room.

1700
Lower body muscular endurance:
Circuit: 3 rounds
•10 front squats #115
•12 GHD back extensions #25
•10 walking lunges #45 plate overhead

Couple minute break
Circuit: 2 rounds
•15 box jumps 24"
•10 burpees
Ran out of time, would of done another set or two.


Sleep: 8 hours
Condition: legs sore, just got new shoes(Nike running).

HOOYAH
Drew

Easy Run, arm strengthening

1600
Arm strengthening:
Did a lot of different types of band work and stretching. Doing certain kinds of band work really help strengthen your rotator cuff/shoulder, which is always a criticle injury for BUD/S students. Hoping that since doing band work is a big part of baseball that it will also help my shoulder from becoming injured during BUD/S in the future.

1700
5k easy run 23:01

Hopefully I can get some more stuff in tomorrow.

HOOYAH
Drew

Hoping to start Krav Maga soon

Today was a pretty busy day overall. Did have hardly any time to train.
We went out and looked at a Krav Maga gym today, and it is probably my favorite gym I've seen or been too. It offers Krav Maga, MMA, fight fit, and has more. It also has a nice gym with weights, pull up bars, rings, ect. I am probably going to start taking Krav Maga, MMA, and do some fighter fit workouts. For those of you who do not know what Krav Maga is, it is the Israeli special forces fighting program. It involves self defense against Nives, guns, and sticks, and is is designed to teach you how to defend yourself against people who know what they are doing and people who don't know what they are doing. I am hoping to start by summer.
So I'm hoping that by taking Krav Maga, MMA, and and wrestling that I will be pretty Good variety of self defense techniques.

HOOYAH
Drew

AM workout, lower body strength, timed run

0630
Muscular endurance
Circuit: 3 rounds
50 4-count flutter kicks
25 2-count air bikes
25 mason twists

1630
Lower Body
Circuit:
Back squat 3 x 6 #155
Deadlift 3 x 3 #225
Walking lunges 3 x 10 # 45 O/H
GHD sit ups 3 x 15

1710
Endurance:
1.5 mile run 9:50 /considering I had just got done with a leg workout, I was fairly happy with this time. Although, there is always room for improvement.

Stretching afterwards. About 15-20 minutes.

HOOYAH
Drew

Lower body strength, easy run, interval swim

0645
Circuit: 
Reverse crunches 3 x 30
Air squats 3 x 25

1600
Arm strengthening:
•stability ball rows 3 x 30
•ball drops 3 x 20 #5
•foam roll lats, legs, back, forearm
•lat stretch on ball
•sleeper stretch 3 x 30 sec

1640
Circuit: lower body
Front squats 3 x 8 #135**
GHD back extensions 3 x 20

1720
Run:
2 mile easy run

1740
Swim intervals
3 x 100m  (CSS, FS, CSS)

HOOYAH
Drew

AM workout, arm therapy, Easy Run

0645
Sit ups 3 x 30

1620
Arm therapy (arm strengthening)
This some of the stuff I did:
•ball stability on wall 3 x 30sec
•arm pushes 3 x 25
•shoulder band press 3 x 15
•ball drops 3 x 30 each arm #5 ball
•arm rows on stability ball 3 x 30
•box step ups 2 x 20 (very hard)(with band)
•one legged row 3 x 20
•lots of different arm stretches
•mason twists 3 x 30 # 10 ball
•foam roll lats, lower back, legs
•wrist touches (push up position) 3 x 80 with band

Left out some stuff but that's the majority of them.

1920
4 mile Easy Run / not timed but if I guesed it would be around 29-30 minutes.

Hasn't been good weather lately, hoping it gets better.

I've been on the SEAL forum for a while, and been finding some good info, hoping that I will not have to much trouble getting a SEAL contract when I apply to get one after college. Just got to kill the PST, and do well on the ASVAB, AFQT, C-SORT. And of course stay away from waivers if at all possible.

HOOYAH
Drew

Lower Body Strength, PR Deadlift, sprints

Today:

0635

crunches 2 x 60

flutter kicks 2 x 50

1615

Lower Body Strength:

leg curl 3 x 5 #95

split squat 3 x 10 #45 each leg/ for form

PR

Deadlift 5 x #225

Deadlift 1 x 275 Pr

Deadlift 1 x 295 Pr   (took a little video of it)

Sprints:

10 x 10 meters

10 x 20 meters

The ground was to wet to run distance on. Get that in tomorrow 

HOOYAH

Drew

Arm work, light Day

Didnt really have time for much today, i just did a lot of band work and stretching for my arm. (took about 1.5 hours) 
Threw with tape on: 2 x 25 45ft

In PE today we did a physical fitness test for push ups and sit ups in 1 minute
push ups: 53
sit ups: 59

Just resting tonight, hopefully i am going to do the timed mile tomorrow after school.

Sleep: 8 hours
Condition: feeling good, my arm is a little sore from everything, but its getting better slowly but surely.

HOOYAH
Drew

Active recovery

Today is an easy active recovery day.

Today:
6 mile bike

And just was in the pool for about an hour or more.

I also helped me friend Ben max on bench, which he will post the video on his blog later this week.

Went to see The Avengers tonight, great movie, probably in my top 5.

HOOYAH
Drew

Check off list

This is a document of my check of list of exercises to perform each week  it might change, but this is what i have so far.

Light lower body, underwater swimming.

Today was also suppose to be a hard day, but I had complications. My brothers had friends over and they slept outside, so I did it with them. I got like 5 hours of sleep at the most.

Today:
1130
Strength:
Calf raises 3x25 #105
Leg curls 3x10 #75
Leg extensions 3x15 #75
1200
Underwater swim:
Underwater swim 10x10m
Underwater swim 6x20m
Underwater swim 2x30m
Total: 280 meters

1430
Stretching for 20 minutes:
Downward dog
Upward dog
Childs pose
Hurdlers stretch
Neck side to sides
Ect.

I've been working on making a template for myself this summer as well as one for my brother. Just finished a checklist that I'll post later. I will probably do most of my own workouts and throw some SEALFIT stuff in there to this summer to go along with wrestling conditioning if I am able to go.

Sleep: 5 hours
Condition: tired but in good mood. Going to try to get more rest tonight than I did last night.

HOOYAH
Drew

Crazy Day

Today was suppose to be a hard day, but i had a lot going on.

0600
push ups 3x20
sit ups 3x25

1730
1 mile sand bag carry @ #55
3 mile run

Swim:
Just did some underwater swimming, and worked on form for some strokes.

Check out my friend Bens blog he just made today.  go here: http://deticationequalsresults.blogspot.com/

Tomorrow will hopefully be a hard day  

HOOYAH
Drew

Light Day/ Recovery

Today is a light day, going to rest up for a hard day tomorrow.
Today's WOD:

0545
2 mile run

1730
50 double unders
DB squats 3x15 (2)#20
KB swings 3x15 #35

Swim:
50m head lead/front balance
50m head lead back balance
Underwater swims 6x10m
Underwater swim 5x20m
Underwater swim 3x30m

And shot the bball around for a little while.

HOOYAH
Drew

AB RipperX (P90X), swim

0545
AB RipperX
Push ups 4x15

1700
I had arm therapy, and they had me do some pretty good stuff.

1930
Swim
100m FS
100m CSS
400m CSS


Sleep 7 hours
Condition im pretty sore today in my legs. Going to do some stretching before bed.

HOOYAH
Drew

Hard run, Cals, easy run, lower body strength

0545
1 mile run hard

0610
Calisthenics circuit:
Pushups 3x20 (half push ups still)
Sit ups 3x30

1630
Endurance/Stamina
1 mile warm up
4 snakes in 4:03

Strength:
Front squats 3x7 #115
GHD sit ups 3x15 

Walking lunges 2x16 #25 plate above head

Deadlift 1x1 #225 
Deadlift 1x1 #245 pr
Deadlift 1x1 #265 pr

Sit ups 3x10 #20med ball

Notes: 7 hours sleep.
Legs real sore, but overall pretty good.
Just got the liner fixed in my pool today, so hopefully get in a light swim tomorrow.

HOOYAH
Drew