I was up at 0330ish, after a snooze, to get ready for a bike ride, the gym with the fat-bodies (actually only 2 are fat, the others are just weak) and then my own workout. All before 0700.
The best part is the reward, a fantastic meal at the best chow hall (galley) in the Navy for $2.10. The best chow hall must be a relative term. I tend to think it is an oxymoron. How can something so terrible be the best? I can actually stomach breakfast at the place. Some bacon, toast (that I cook), hard boiled eggs, glass of water and a large cup of 'truck driver' coffee.
Z 10 min warm up
DL - 135 x 10, 295 x 5, 245 x 5
Bench Press 135 x 5, 185 x 5, 155 x 5
Pull up BW 5 x 6 reps + 5 hanging leg raises.
At lunch, misc. kettlebell exercises for demonstration/instruction.
Note: I still dislike the bench press but I am very weak at it so must keep working it.
Read some more PTTP last night. I learned more new stuff.
One month of supervising this program:
The fat people are still..FAT. I can't control all the twinkies, pizza soda they eat! They probably drink Gatorade too. Because it is healthy -- another blog post in the making, yea?
The two Marines that were struggling with pull ups showed huge improvements.
One Marine started at Zero Pull ups. I saw him do 4 sets of 3! He should be off the program in a few weeks as he has to do at least 3 on the PFT.
Core strength and the pull up are friends!