Keifer Posted October 30, 2021 Author Report Share Posted October 30, 2021 24 kg KB Clean and Press 3x8 24 kg KB Squats 3x8 24 kg KB Rows 3x8 24 kg KB Floor Presses 3x15,15,8 Kneeling Ab Wheel 2x5 Quote Link to comment
Keifer Posted October 31, 2021 Author Report Share Posted October 31, 2021 2.25 mi run in 26:28 Quote Link to comment
Keifer Posted November 11, 2021 Author Report Share Posted November 11, 2021 Pull Ups 2x5,3 24 kg KB Clean and Press 3x8 24 kg KB Squats 3x8 24 kg KB Rows 3x8 24 kg KB Floor Presses 3x15,15,10 Kneeling Ab Wheel 2x5 Quote Link to comment
Keifer Posted November 12, 2021 Author Report Share Posted November 12, 2021 1 mi walk 2.32 mi run 27:02 min Walk cool down Quote Link to comment
Keifer Posted November 16, 2021 Author Report Share Posted November 16, 2021 Pull Ups 2x5,3 24 kg KB Clean and Press 3x8 24 kg KB Squats 3x8 24 kg KB Rows 3x8 24 kg KB Floor Presses 3x15,15,10 Kneeling Ab Wheel 2x5 Quote Link to comment
Keifer Posted November 17, 2021 Author Report Share Posted November 17, 2021 I had to cut my run short today. 1.68 mi in 19:10 min Quote Link to comment
Keifer Posted November 20, 2021 Author Report Share Posted November 20, 2021 Pull Ups 2x5,4 24 kg KB Clean and Press 3x8 24 kg KB Squats 3x8 24 kg KB Rows 3x8 24 kg KB Floor Presses 3x15,15,12 Kneeling Ab Wheel 3x5 Quote Link to comment
Keifer Posted November 21, 2021 Author Report Share Posted November 21, 2021 My map my run didn't start for some reason. 1 mile warm up walk 26 min run Cool down walk Quote Link to comment
Keifer Posted November 23, 2021 Author Report Share Posted November 23, 2021 Pull Ups 2x5 24 kg KB Clean and Press 3x8 24 kg KB Squats 3x8 24 kg KB Rows 3x8 24 kg KB Floor Presses 3x15,15,12 Kneeling Ab Wheel 3x5 Quote Link to comment
Keifer Posted November 26, 2021 Author Report Share Posted November 26, 2021 I take the AF PT test in Jan, so just messing around with the requirements to see where I am at. I am still stiff from Tuesdays workout. Push Ups = 35 Sit Ups = 30 There is updated for the 2022 AF PT requirements. They are adding in planks, so seeing how long I can hold it. Planks = 2 min 30 sec 1 mi walk 1 mi run at 10:53 min 1 mi walk cool down Quote Link to comment
Keifer Posted December 2, 2021 Author Report Share Posted December 2, 2021 24 kg KB Clean and Press 3x8 24 kg KB Squats 3x8 24 kg KB Rows 3x8 24 kg KB Floor Presses 3x20,15,10 Quote Link to comment
Keifer Posted December 2, 2021 Author Report Share Posted December 2, 2021 Didn't have it in me for abs yesterday. I added sit ups to help prepare for Jan PT test. Kneeling Ab Wheel 3x5 Sit Ups 1x20 Quote Link to comment
Keifer Posted December 3, 2021 Author Report Share Posted December 3, 2021 2.17 mi run in 24:39 min Quote Link to comment
Keifer Posted December 6, 2021 Author Report Share Posted December 6, 2021 12/5 Mandatory fun at drill. 4 corners workout 1 half lap run then 20 push ups 1 half lap run then 30 sec planks 1 half lap run then 20 Squats 1 half lap run then 30 sec mountain climbers Quote Link to comment
Keifer Posted December 6, 2021 Author Report Share Posted December 6, 2021 Pull Ups 2x5 24 kg KB Clean and Press 3x8 24 kg KB Squats 3x8 24 kg KB Rows 3x8 24 kg KB Floor Presses 3x20,17,10 Kneeling Ab Wheel 3x5 Sit Ups 1x20 1 Quote Link to comment
Keifer Posted December 8, 2021 Author Report Share Posted December 8, 2021 2.03 mi at 22:49 min Quote Link to comment
vicious Posted December 9, 2021 Report Share Posted December 9, 2021 On 12/6/2021 at 6:59 PM, Keifer said: 24 kg KB Clean and Press 3x8 That's beastly. 24kg each hand? Crazy upper body strength. 1 Quote Link to comment
Keifer Posted December 9, 2021 Author Report Share Posted December 9, 2021 3 hours ago, vicious said: That's beastly. 24kg each hand? Crazy upper body strength. Yea been working with them for a while. I should have specified double KBs. Trying to build a good bit of volume with 24s to move on to the 28 kgs, so I don't wear out my shoulders. I have moved on too fast before and hurt myself because I was not ready. Quote Link to comment
Keifer Posted December 9, 2021 Author Report Share Posted December 9, 2021 Cutting the sets short today. I been traveling last couple days just got home, so energy is low. Pull Ups 2x5 24 kg DB KB Clean and Press 2x8 24 kg DB KB Squats 2x8 24 kg DB KB Rows 2x8 24 kg DB KB Floor Presses 2x21,20 Kneeling Ab Wheel 3x5 Sit Ups 1x20 Quote Link to comment
Keifer Posted December 11, 2021 Author Report Share Posted December 11, 2021 2.27 mi run in 24:58 min Quote Link to comment
Keifer Posted December 15, 2021 Author Report Share Posted December 15, 2021 Pull Ups 2x5 24 kg DB KB Clean and Press 3x8 24 kg DB KB Squats 3x8 24 kg DB KB Rows 3x8 24 kg DB KB Floor Presses 3x21,16,10 Kneeling Ab Wheel 3x6 Sit Ups 1x20 Quote Link to comment
Keifer Posted December 16, 2021 Author Report Share Posted December 16, 2021 2.03 mi in 23:24 min 1 Quote Link to comment
Keifer Posted December 18, 2021 Author Report Share Posted December 18, 2021 Energy is pretty low this morning. Making the two sets count with good form and slow controlled movements. Pull Ups 2x5 24 kg DB KB Clean and Press 2x8 24 kg DB KB Squats 2x8 24 kg DB KB Rows 2x8 24 kg DB KB Floor Presses 2x25,18 Kneeling Ab Wheel 2x6 Sit Ups 1x25 Quote Link to comment
Keifer Posted December 19, 2021 Author Report Share Posted December 19, 2021 2.31 mi in 26:00 min 1 Quote Link to comment
Keifer Posted December 21, 2021 Author Report Share Posted December 21, 2021 Pull Ups 2x5 24 kg DB KB Clean and Press 3x10,,8,6 24 kg DB KB Squats 3x10,8,6 24 kg DB KB Rows 3x10,8,6 24 kg DB KB Floor Presses 3x25,17,10 Kneeling Ab Wheel 3x6 Sit Ups 1x25 1 Quote Link to comment
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