space_corps_now astronaut training

[SPACE_CORPS_NOW]

Week 4 Day 4

13 x 100m Hill Sprints
I did 10 burpees at the top of about half of them.

[SPACE_CORPS_NOW]

Week 4 Day 5

OHP: 5x5 - 75% = 85lbs
DL: 1x5 - 75% = 185lbs
PU: 5x7

LSS: Jog 5 miles 37:30

Finishers:
5x7 Ab Wheel rollouts
35 Pushups
35 Bentover Rows (10lb DBs)
50 Lunges
40 BW Squats
40 Hip thrusts
2:00 plank
1:00 shank
1:00 Hollow Body
Farmer Walk: 2x40 lb dumbells - 100 yds

Wee 4 Day 6

45 min BJJ open mat

[SPACE_CORPS_NOW]

Week 4 Day 7

Rest day and spent about an hour in the water surfing.

Week 5 Day 1

OHP: 3x5 - 85% = 105lbs
DL: 1x5 - 85% = 215lbs
PU: 5x8

LSS: Jog 5 miles 37:30

Finishers:
5x8 Ab Wheel rollouts
35 Pushups
50 Lunges
45 BW Squats
45 Hip thrusts
2:00 plank
2:00 shank
1:00 Hollow Body
Farmer Walk: 2x45 lb dumbells - 100 yds

[SPACE_CORPS_NOW]

Week 5 Day 2

7 mile beach run. Got some blisters from running barefoot.

Week 5 Day 3

OHP: 3x5 - 85% = 105lbs
DL: 1x5 - 85% = 215lbs
PU: 3x8

LSS: Jog 4 miles 30:00 min

Finishers:
5x8 Ab Wheel rollouts
35 Pushups
50 Lunges
45 BW Squats
45 Hip thrusts
1:15 Hollow body

Week 5 Day 4

3 mile trail run (Cerro San Luis)
10x100m hill sprints

[SPACE_CORPS_NOW]

Week 5 Day 5

OHP: 5x5 - 85% = 105lbs
DL: 1x5 - 85% = 215lbs
PU: 5x8

LSS: Jog 4 miles 30:00 min

Finishers:
Triceps Extensions 3x10 20lbs each arm
5x8 Ab Wheel rollouts
1:15 Hollow body
Farmer Walk: 2x45 lb plates - 100 yds

Notes: I went to the doctor for some lingering injuries/pains that I was putting off until I got home from my deployment. She told me that my triceps are underdeveloped and that I need to add the triceps extensions. Posting Saturday, my triceps are very sore from something that I didn't think was much weight. I guess she was right. I also had an x-ray and it showed that I have a bone fragment in/near my right big toe . I'm assuming that will require surgery at some point but who knows. Day 6 (today) is a true rest day after a Friday night Halloween party down in LA with some friends from undergrad. Tomorrow morning I'm going to hit the surf since the forecast looks very favorable!

[SPACE_CORPS_NOW]

Week 6 Day 1

OHP: 5x3 - 95% = 115lbs
DL: 1x5 - 95% = 235lbs
PU: 5x9

E: Jog 5 miles 34:40 min

Finishers:
Triceps Extensions 3x10 20lbs each arm
5x10 Ab Wheel rollouts
40 Pushups
50 hip thrusts
50 lunges
50 squats
2:30 plank
1:30 shank
1:15 Hollow body
Farmer Walk: 2x50 lb DBs - 100 yds

Notes: I’ve decided on another running goal. I’m hoping to hit 5 miles in 30 min by the new year. OHP was a struggle today and I could only do sets of 3. I don’t think I ate enough this weekend. I’ll make sure to eat more today and tomorrow to hit 3x5 on Wednesday.

[SPACE_CORPS_NOW]

Week 6 Day 2

1 hr beach run, 7 miles

Week 6 Day 1

OHP: 5,4,3,3- 95% = 115lbs
DL: 1x5 - 95% = 235lbs
PU: 5x9
Tricep Extensions: 3x10 = 20lb DBs

E: Jog 5 miles 33:50 min

Notes: ran out of time for finishers today.

[SPACE_CORPS_NOW]

Week 6 Day 4

1 mile sprint/jog straights/curves on the track
1x400m sprint
30 min LSS on elliptical

Note: I had to help my friend move all day yesterday. It more than made up for the missed finishers.

[SPACE_CORPS_NOW]

Lots of days to post..

Week 6 Day 5

OHP: 4,3,3,3,3- 95% = 115lbs
DL: 1x5 - 95% = 235lbs
PU: 5x9
Tricep Extensions: 3x10 = 20lb DBs

2.5 mile wing run, no idea on time but 2nd fastest in the wing.

Week 6 Day 6

LSS: 6 miles 60 min

Week 6 Day 7

Rest

Week 7 Day 1

E: 8 mile run, 60 min

Tested pull-ups: 15 (won’t add weight until i can hit 20)

Week 7 Day 2

Tested OHP: 135

Tested Deadlift: 340 but had to use switch grip to get it off the ground, going to use 325 as a training max since i can pull it with regular grip

E: 5 miles, 35 min

[CD51]

Your DL working weights confuse me a little when compared to your max. If you pulled 340 why are you using such low weights when training?