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USAF Special Operations Prep

USAF Special Operations Prep. Tuesday, May 3, 2011. Tuesday, May 03, 2011. Going to start posting more frequently again! Leg Extentions - 4x10 - 130lbs. Leg Curls - 4x10 - 130lbs. Calf Raises - 4x15 - (dont remember weight? Circuit: AMRAP in 8 minutes. 20 step ups (2-count) - 35lb KB. 20 thrusters - 35lb KB. 20 10x10 squats (front and back squats) - heaviest medicine ball. 10speed, 10incline - 10 reps. I'll figure it out when I get there. Tuesday, April 26, 2011. Finished with 200 crunches. All Calesteni...

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USAF Special Operations Prep | usafprep.blogspot.com Reviews
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USAF Special Operations Prep. Tuesday, May 3, 2011. Tuesday, May 03, 2011. Going to start posting more frequently again! Leg Extentions - 4x10 - 130lbs. Leg Curls - 4x10 - 130lbs. Calf Raises - 4x15 - (dont remember weight? Circuit: AMRAP in 8 minutes. 20 step ups (2-count) - 35lb KB. 20 thrusters - 35lb KB. 20 10x10 squats (front and back squats) - heaviest medicine ball. 10speed, 10incline - 10 reps. I'll figure it out when I get there. Tuesday, April 26, 2011. Finished with 200 crunches. All Calesteni...
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2 warmup
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4 light 5min jog
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6 20 box jumps
7 tabata sprints
8 cool down
9 15min bike ride
10 pool
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USAF Special Operations Prep | usafprep.blogspot.com Reviews

https://usafprep.blogspot.com

USAF Special Operations Prep. Tuesday, May 3, 2011. Tuesday, May 03, 2011. Going to start posting more frequently again! Leg Extentions - 4x10 - 130lbs. Leg Curls - 4x10 - 130lbs. Calf Raises - 4x15 - (dont remember weight? Circuit: AMRAP in 8 minutes. 20 step ups (2-count) - 35lb KB. 20 thrusters - 35lb KB. 20 10x10 squats (front and back squats) - heaviest medicine ball. 10speed, 10incline - 10 reps. I'll figure it out when I get there. Tuesday, April 26, 2011. Finished with 200 crunches. All Calesteni...

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usafprep.blogspot.com usafprep.blogspot.com
1

USAF Special Operations Prep: August 2010

http://usafprep.blogspot.com/2010_08_01_archive.html

USAF Special Operations Prep. Tuesday, August 31, 2010. Wednesday September 1 2010. 0625 - Meet at corner of parking garage B - Jog to PT. 0650 - AFROTC PT. WEEE. Warm up - At least 10 minute stretch after PT. 20 Push ups - 20 Body Weight (B/W) Squats. Morning Workout - 30 Minute Stationary Bike - Try to use quite a bit of resistance. Today is kind of a leg endurance day. 3 X 10 Minute intervals with 1 minute rest in between. 4- count Flutter Kicks (With ankle weights if possible) - 50 reps. Whole wheat ...

2

USAF Special Operations Prep: tuesday 26 April

http://usafprep.blogspot.com/2011/04/tuesday-26-april.html

USAF Special Operations Prep. Tuesday, April 26, 2011. Me and Callirgos did the Gemini Loop with the garages. About a 2.5 mile loop run with running up the parking garage stairs and doing plyometrics across the top. Finished with 200 crunches. Subscribe to: Post Comments (Atom). All Calestenic, swim and 3 mile run times are from days when we did the PFT. 15oom surface swim w/ fins:. 15oom surface swim w/ fins: 20:21. 15oom surface swim w/ fins:. 15oom surface swim w/ fins: 28:30. Callirgos / Byrne Monday.

3

USAF Special Operations Prep: NEW CHALLENGE

http://usafprep.blogspot.com/2011/04/sorry-there-wasnt-challenge-up-last.html

USAF Special Operations Prep. Monday, April 25, 2011. Sorry there wasn't a challenge up last week, I found myself injured in several ways. Anyway I'm back and almost 100% so here it is gentlemen. Back to back with limited rest between equipment recovery and drown proofing:. 2 x equipment recovery with 16lb weight belt (1min tread, rest 2 min between each attempt). Full drown proofing sequence. The idea here is to bump the heart rate prior to drown proofing so you really have to focus on staying calm.

4

USAF Special Operations Prep: Gonzalez, Barnhart, Callirgos Challenge

http://usafprep.blogspot.com/2011/04/gonzalez-barnhart-callirgos-challenge.html

USAF Special Operations Prep. Sunday, April 17, 2011. Gonzalez, Barnhart, Callirgos Challenge. Total time = 48 Minutes. Started with at least 1 mile ruck and closed it out with 20 minute jog (not included in time). Did it in ABUs/BDUs. April 17, 2011 at 7:00 PM. Subscribe to: Post Comments (Atom). All Calestenic, swim and 3 mile run times are from days when we did the PFT. 15oom surface swim w/ fins:. 15oom surface swim w/ fins: 20:21. 15oom surface swim w/ fins:. 15oom surface swim w/ fins: 28:30. Hey g...

5

USAF Special Operations Prep: October 2010

http://usafprep.blogspot.com/2010_10_01_archive.html

USAF Special Operations Prep. Sunday, October 31, 2010. Not sure if I can workout right after pt. might have football practice, but I will get this in at some point tomorrow. Warmup: 10 minute stretch: 400m jog: 20 push ups: 5 pull ups: 20 squats. Tabata Sprints: 12 incline 10 speed. Coold Down: 400m jog: 10 minute stretch. Pool: DONT DO WATER CONFIDENCE IF YOU DONT HAVE A BUDDY DONT TRUST LIFE GUARDS Going to arrive around 2:00 pm. So far its Byrne and myself. text if you want to go too. Pull ups - 13.

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USAF Special Operations Prep

USAF Special Operations Prep. Tuesday, May 3, 2011. Tuesday, May 03, 2011. Going to start posting more frequently again! Leg Extentions - 4x10 - 130lbs. Leg Curls - 4x10 - 130lbs. Calf Raises - 4x15 - (dont remember weight? Circuit: AMRAP in 8 minutes. 20 step ups (2-count) - 35lb KB. 20 thrusters - 35lb KB. 20 10x10 squats (front and back squats) - heaviest medicine ball. 10speed, 10incline - 10 reps. I'll figure it out when I get there. Tuesday, April 26, 2011. Finished with 200 crunches. All Calesteni...

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