Author Topic: Wolf's training log (Read 5962 times)

wolf555 · « **on:** May 24, 2010, 06:20:03 PM »

Goals:
Ruck 4 miles in 40 minutes with a 75lbs pack
100 push ups perfect form non stop
35 pull ups
~~Kongs~~
~~monkeys~~
presicions on rails
run a mile and a half in 7:30 or less
run 10 miles in vibrams
get better at muscle ups and wall ups

11 Weighted wide grip pull ups (25lbs)
14 Weighted pull ups (25lbs)
6 Weighted wide grip pull ups (20lbs)
8 Weighted pull ups (20lbs)
8 Wide grip pull ups
15 Pull ups
12-10-8-6 reps weighted calf raises (90lbs)
20-20-10 reps unweighted calf raises
45 jump push ups
100 push ups
Ab workout (very long)
15 laps (there and back 1 lap) in the YMCA pool I think it's olympic size
6 mile run

That's it for today, tomorrow the fun begins.

Greeeg the squiiirrel · « **Reply #1 on:** May 25, 2010, 02:52:25 AM »

FIRSTIIIIIIEEEEES!

that aside, you're strong.

wolf555 · « **Reply #2 on:** May 25, 2010, 05:37:21 AM »

Ha ha not really man, passed the PAST test already so I'm a SERE candidate which mean I have to beat myself half to death to get ready for INDOC and tech school SERE is like 70% drop out rate last I heard, very tough career field to get into, going to train here in about 30 minutes so I'll post what I do when I get back.

Greeeg the squiiirrel · « **Reply #3 on:** May 25, 2010, 01:54:02 PM »

Thats quite a large number of abbreviations. Is SERE as tough as navy seals?

wolf555 · « **Reply #4 on:** May 25, 2010, 03:00:41 PM »

SERE is Survival, Evasion, Resistance, and Escape, a SERE specialist job is to train pilots, flight crews, special forces, and high risk of capture personal in SERE. I don't know if it's as hard to get into as SEALs because there so different, no where near the same job, but last I heard SEALs is 65% drop out rate, SERE is 75%. Though a lot more people know about SEALs then do SERE, the USAF only has around 300 SERE specialist at this time. I'm gonna put in my first enlistment in the USAF in as a SERE bubba then switch to the Army and work my way into Delta Force. Gonna put my work out for today on here in a bit.

Greeeg the squiiirrel · « **Reply #5 on:** May 25, 2010, 04:31:04 PM »

I didn't understand ALL of that, but either way, good luck, sounds tough.

wolf555 · « **Reply #6 on:** May 25, 2010, 04:43:39 PM »

Basically I'll be a survival instructor.

wolf555 · « **Reply #7 on:** May 25, 2010, 06:39:16 PM »

Warm up:
heavy rope for 20 seconds
3 sets of 10 alternating clean and press (36lbs)
Work out:
20 anchor pulls at 60lbs
25 tire flips (550lbs)
curcuit: sand bag 70lbs
5 sand bag squats
5 sand bag lunges left leg
5 sand bag lunges right leg
5 sand bag squats
repeat 4 rounds
rope torture (heavy rope)
100 yard rack carry 60 lbs
100 yard alternating rack carry 60lbs

wolf555 · « **Reply #8 on:** May 26, 2010, 06:04:29 PM »

Rest day.

wolf555 · « **Reply #9 on:** May 28, 2010, 07:39:52 PM »

Not much today, leg still healing up.

8 at each weight Incline dumb bell press at 45, 40, 35, 30
3 sets of 15 weighted dips (25lbs)
4 sets of 5 weighted pull ups (20lbs)
2 muscle ups (don't know why but I can't seem to get good at these, any advice? my transitions suck)
ab workout:
10 crunch's
10 twist up's
10 push through's
10 left side crunch's
10 right side crunch's
10 up and twist's
10 leg raise's
10 leg tucks
10 90 degree ankle touch
10 right crossover crunch
10 left crossover crunch
10kick ups
10 head raises
10 scissors
10 left crossover twist
10 right crossover twist
10 head leg crunch's
10 alternating shoulder lifts
10 180 degree ankle touch's
10 side bends
10 alternate leg tucks
10 alternating push through's
3 sets of 15 hanging leg raises

wolf555 · « **Reply #10 on:** May 30, 2010, 07:59:21 PM »

Yesterday I spent the whole day helping a friend of mine's cousin get ready for a tournament, I somehow got conned into training this kid still not sure how that happened. Sunday's are rest days.
The ab workout I do I got from a traceur/freerunner on Youtube just type in "ab workout" it should be the first one on the list, the guy's name is Keith, he's in NY and he's a beast, just figured I should give him credit, he did come up with it after all.

wolf555 · « **Reply #11 on:** June 01, 2010, 08:09:19 PM »

Can't remember exactly what all I did today but it's all written down at another place, when I get it I'll post it.
10 tire flips (550lbs) in 2:05

wolf555 · « **Reply #12 on:** June 04, 2010, 01:57:27 PM »

Been doing real heavy endurance training, can't remember everything I did its all kinda hazy and I'm sore as heck so I'll take that as my bodies way of telling me to take a break. When I can get the list of all we did I'll post it.

Greeeg the squiiirrel · « **Reply #13 on:** June 04, 2010, 02:41:06 PM »

why would you push yourself so hard on the day before (inter)national parkour day??

wolf555 · « **Reply #14 on:** June 04, 2010, 04:43:01 PM »

Because I just found out about it today, not like it will make a difference though, I'm solo on the food chain here. Besides I got to get ready, I got invited to a Special Force's training camp in Hurbert field at the end of June. Don't want to be the slowest or weakest guy there. If there's any jams going on tomorrow in my range I'll go, but so far I can't find nothing.

Greeeg the squiiirrel · « **Reply #15 on:** June 04, 2010, 05:10:21 PM »

Thats unfortunate. People from all around southern maine are coming out of hibernation.

wolf555 · « **Reply #16 on:** June 04, 2010, 06:55:17 PM »

Toke it light today nothing big, been working on a new way of running, used to heal strike on long runs and get on the ball of my foot for sprints, trying to get used to running long distance's on the ball of my foot.
100 push ups
ab workout
1 mile run on ball of my foot
Technique practice with a friend of my cousin, he's starting to get somewhere, that or I'm just out of practice.

wolf555 · « **Reply #17 on:** June 05, 2010, 05:22:07 PM »

Did a lot of body weight training today, and stole some things from Josh's training log.
5 sets of 10 pull ups
4 sets of 25 push ups
2 sets of 15 second frog stance
3 sets of 10 second holds on L-sits
3 sets of 15 hanging leg raises
ab work out
circuit:
10 jump push ups
10 crush's
10 chest flies
repeat 3 times
3 sets of 5 pistols
mike tyson card pick up to 35

After the card pick up I doubt I'll be able to walk tomorrow, first time I did it I literally couldn't walk for a week, the second time couldn't walk for 3 days, if you can make it past 35 cards you got me beat. 35 cards is 630 squats.

Greeeg the squiiirrel · « **Reply #18 on:** June 05, 2010, 05:33:01 PM »

what is the card pickup?

wolf555 · « **Reply #19 on:** June 05, 2010, 06:03:18 PM »

Its the roughest lower body exercise ever invented, you get a deck of cards and lay them on the ground in a row about 1 step apart from each other, you go to the first card, do a squat and pick it up, then take a step to the next card, do another squat and set the first card on top of it, stand back up, do another squat and pick both cards up, stand up and go to the next card, squat down and set 1 of the 2 cards you have on it and stand up, then squat down and put the other, then squat down and pick up both, continue like that until you can't go any more. it's killer, works your calves, thighs, lower back, glute's, your entire lower body.

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Author Topic: Wolf's training log (Read 5962 times)