Topic: PROBVictory's Training Log

[PROBVictory]

DAY 62: Recovery
Intent:  Mission Dictated Rest day,  good thing too, my legs are kinda sore… after running 3 miles?  Man I need to get back in shape…..

DAY 63: Modifying WOD….at my own risk….
Intent:  Complete fast 5.5
Workout Plan:
 APKWU
"Fast-55 v. 1.1" 10-9-8-7-6-5-4-3-2-1 rep rounds of the following for time:
Pull-Ups
Burpies
Handstand Push-Ups <unable to do a handstand alone, and have no solid wall or partner to do it with, will substitute with Raised Push-ups>

Assessment:
APKWU: varied it up a little since I was going to be doing a lot of upper body,  I switched the Quad movement and the ladder drills so that I would give my upper body more time to rest between the warm up and WOD…it helped a little.
WOD: total time 18:25,  pretty sad considering how tired I was at the end, not to mention my body was still sore form 2 days ago.  But at least I did it, and I defiantly felt it so even if It was not the best time, it is a step in the right direction.
End State:  not too sure what is on the plate for tomorrow, thinking of making it another run day.

[PROBVictory]

DAY 64: Tankers don’t run…..
Intent:  5k for time, L-sits
Workout Plan:
 APKWU
Run 5k

Assessment:

APKWU: Did this after the 5k run, so it was slower than normal, I was unable to finish my last set of Ladder Drills, as I was kicked off the side of the B-Ball court so they could clean it…wouldn’t even give me a minute to finish….I thought they worked for us….?
WOD: total time 2515, mild improvement, but still felt like I wanted to slow down after the first mile <I didn’t>  ended up with not enough time to do the L-sits.  But at least I ran, for me that is very important.

End State:  will probably continue this trend of WOD and run combo and if I have time both

[PROBVictory]

DAY 65: Vary things a little
Intent:  L-sits
Workout Plan:
 APKWU
10x L-Sits  20 sec followed by 40 sec rest
Assessment:
APKWU: Did the normal thing in reverse.   Was nice to vary it up.
WOD: Felt it in my Abs, and a little in my arms.  Of course I say that but by the end the bars I was using were shaking because of my arms were shaking.
End State:  Thinking of adding APFT events into the mix….. we shall see what happens

[PROBVictory]

DAY 66-67: Mission dictated Rest Day
With the Redeployment to the states, expect to have a few more of these in the upcoming weeks……


DAY 68: APFT WORK OUT
Intent:  APFT IMPROVE EVENTS
Workout Plan:
2 Mile run <treadmill>
2 Mins Sit ups
25-15-10 Perfect push ups
Assessment:
Run…..needs a lot of work….i hate treadmills.  Took a total of 16:30…..which is passing but overall horrible,  especially since I am normally in the low 15s…..i was at a level 3 uphill the entire time, but mostly I think it was the whole treadmill thing,  I need to get a run partner.
Sit ups:  60 non assisted sit ups <the best way to improve them; place your feet like some one is going to hold them and not under anything, then do the sit ups>  normally if I can do 60 it means during the test I can do about 70 if not more
Pushups:  diamond style push-ups with the “perfect-Pushup” bars felt good felt challenging.
End State:  the run is killing me, and it is also my worst event…I hate running….any ideas? Or suggestions to help improve?

DAY 69: FULL GYM
Intent:  PK work out of my own choosing
Workout Plan:
 APKWU
Box jump, pull up pyramid
Assessment:
APKWU: Did the normal thing no issues, pull-ups felt easier today.
WAS UNABLE TO COMPLETE THE WORK OUT as the only box stable enough to do jumps on was being used as was the only decent pull up bar.  the BB court was being used so it also threw out my backup plan of burpie broad jumps....grrr
End State:  Guess I am counting this as a restday…:-/

[Andrew Stockton]

A good way to improve running and enjoy it is to keep doing it. I hated running when I started, but gradually began to crave the exertion. It can be relaxing after a hard day.
Of course, you're in the army, so chances are you probably run a lot. If you still don't enjoy it, I can't really help you there. But there are some things you can do to improve your running form:

Keeping your head up and looking forward (this is not as helpful on a treadmill but still better than looking at the ground or the machine)
Run to your own natural rhythms, not music.
Keep your breathing at an even pace. I prefer to inhale over the course of two steps and exhale over the course of two steps, you should find what's comfortable for you.
Adjusting the swing of your arms. As a rule of thumb, your want to bring your arms up higher as you run faster.
Keep your forearms relaxed. A good way to learn to do this is by sticking your thumb in between your middle and ring finger.

Here is the articlehttp://www.americanparkour.com/smf/index.php/topic,8965.0.html that I got most of this from.

[PROBVictory]

Yeah I have been running on a pretty normal basis since college <that’s what happens when you go to a military institute>  but I still hate it with a passion, but I view it as a necessary evil…. Keeping the head up on the treadmill and no music, is liable to drive me insane or cause me to fall off as I fix my focus on something shiny….. but when I get home, I hope to have a small route near my house to run on….and morning PT.


DAY 70: Jumpin, Jumpin
Intent:  Box Jumps, jump downs,
Workout Plan:
 APKWU
10-9-8-7-6-5-4-3-2-1 x Box jump, Diamond pushups
Assessment:
APKWU: reverse order the ground kongs were much eaisier, pull-ups not so much…..
Able to get the Box <mid thigh height> awkward jumping up <about 2 feet away>  but I kept my balance, then lept around 7 feet <horizontal> trying to work on my form.
End State:  cant seem to keep my Legs from going past the 90degree plain when landing <like the tutorial states>…..

[PROBVictory]

DAY 71: Hangin out

Intent:  get done before my meeting

Workout Plan:
 APKWU <3rd part only>
For time:
Run 200m
21 Knees to Elbows
Run 400m
15 Knees to Elbows
Run 800m
9 Knees to Elbows

Assessment:
APKWU: did this last because I still had a little time before I had to go.
Total time was 11mins, once again I am limited by the treadmill and layout of the GYM,  the Knees to elbows are pretty easy for me, as i am used to doing the ankles to the bar.

End State:  was told about a meeting about 30 mins before I was going to the gym, so I had to accelerate my plans, glad to get it done. Because I know I wouldn’t have gone if I didn’t go then

[PROBVictory]

DAY 72: No run partner….
Intent:  Try and run 4 miles……
Workout Plan:
 APKWU
Assessment:
Can only run outside if you have a partner......Oddly no one wanted to run 4 miles with me,  and did not have the motivation to do it on a treadmill
APKWU: did this last in reverse order.
End State:  lack of motivation and energy made this a light day




DAY 73: Jump and roll
Intent:  Work on landings and rolls
Workout Plan:
 APKWU <no ladder drills>
7 rounds for time:
25 Jump Rope Double-Unders (Rope makes two passes for each jump)
15m Qadrapedal Movement
10 Broad Jumps
Assessment:
APKWU: Trying to vary it up a little….. repetitiveness gets old after a while so I did the QM followed by the 1 part.  Ended up pulling my neck during the 2nd round of pull-ups, made the rest of the work out awesome…….not…
After about 5 mins of trying to do a double under, realized I am not yet coordinated enough to do these… so I just stuck with 50 passes followed by the QM and broad jumps, with a roll after the landing.
Did help to improve my rolls, and the fact it kept my momentum going, it was more Parkour that I have really done previously.  Can’t wait to get home to actually practice some more difficult moves.
End State:  my neck/ shoulder really hurts.


DAY 74: Neck is killing me
Intent:  recover
Workout Plan:
 Ice shoulder and knees….i am only 28  arnt I too young for this?
End State:  Operational requirements will probably limit my workouts for the next couple of weeks