WOD: After swimming for a long time, my muscle usually feel tired for a few days. Today is mainly a rest day, but I did some light bodyweight work to get the blood flowing.
WOD #114
WOD: Swim day
Swam laps for 1 hour and then did a light swim for another 2 hours.
WOD #113
WOD: Rest day
WOD #112
WOD: Swings and rows
20 KB swings/ 20 #
20 Tbar swings/ 27#
30 KB swings/ 35#
5 one-arm 35# KB swings
5 one arm 35# KB bent over rows
5 one arm 35# KB bent over rows
WOD #111
WOD: Body weight exercises
30- Body weight rows on hi bar
5 rounds of 20 seconds -Bottom position pull up holds
30 -push ups on bed post about waist high
15 -push ups on mattress edge
5 -single leg sword slices
How To Do 3 Counts For Reps
A lot of exercises done in the military are done using 3 counts. Some call them four counts. The way do do them is as follows.
How To Do Rifle Jacks
One of the exercises I had to do in boot camp were Rifle Jacks. I was on the drill team so I had to practice pretty much every day. Rifle Jacks are another way of doing jumping jacks, using your rifle as added weight.
WOD # 110
WOD: Rest day
WOD #109
WOD: Clean & Press and deadlifts
Warm-up
10 KB swings
5 KB C&P
Clean & Press
1×5 (43# BB)
1×5 (53# BB)
1×5 (63# BB)
1×5 (69# BB)
1×5 (69# BB)
Dead Lift
1×5 (85# BB) with a 1 minute top hold on the last rep
WOD#108
WOD: 3 sets of swings
1 set of 20 swings (20# KB)
1 set of 20 swings (35# KB)
1 set of 30 swings (35# KB)