space_corps_now astronaut training

[SPACE_CORPS_NOW]

Week 2 Day 6

Warm up and foam roll

Run 3 mile, 17:59

Cooldown and stretch

Note: Getting my 3 mile to/under 18:00 has been a nebulous goal of mine for years and one that I specifically wanted to achieve during this deployment. I’m very happy that I finally kept consistent with my cardio training without any injuries for enough time to accomplish it before returning CONUS. My goal from here out with TB is to maintain my endurance while increasing strength slowly.

[SPACE_CORPS_NOW]

Yesterday was a rest day

Week 3 Day 1

OHP: 3x5 - 90% = 105lbs
DL: 1x5 - 90% = 225lbs
PU: 3x9

LSS: Jog 5 miles 40 min

Finishers:
5x7 Ab Wheel rollouts
35 Pushups
30 Bentover Rows (10lb DBs)
40 Lunges
35 BW Squats
35 Hip thrusts
4:00 Plank
2:45 Shank (hard today)
00:35 Hollow Body
Farmer Walk: 2x40 lb dumbells - 100 yds

Notes:
- OHP felt heavy
- I rearranged the order of my finishers based on which I want to improve on most. Except farmer carry, I want that to be last every time.

[SPACE_CORPS_NOW]

Week 3 Day 2

LSS: 60 min elliptical

[SPACE_CORPS_NOW]

Week 3 Day 3

OHP: 3x5 - 90% = 105lbs
DL: 1x5 - 90% = 225lbs
PU: 3x9

Finishers:
5x7 Ab Wheel rollouts
35 Pushups
30 Bentover Rows (10lb DBs)
40 Lunges
35 BW Squats
35 Hip thrusts
4:00 Plank
3:00 Shank
00:45 Hollow Body
Farmer Walk: 2x40 lb dumbells - 100 yds

Notes: Currently working on very minimal sleep while trying to catch a rotator. I’ve been doing a lot of walking around base, too, so I cut out the LSS today. Everything felt good, though.

[grouchyjarhead]

Week 1 Day 6
3 mile run 18:18
I've had this goal of an 18 min 3 mile for a long time. I have never gotten as close as I am right now, so I'm hoping next Saturday I can hit it. The difference between the 18 seconds here was entirely mental. I'm not sure whether to consider it a HIC or what... After I caught my breath I jumped right into the below. It was somewhere between SE and E.

- I expected the 600 Resets to be much more difficult. I am not sure if maybe I was pacing myself too much since each 600 was about the same speed 2:00-2:07 or if the RI was too long or some combination. I'll try this workout again sometime with 3 min RIs.

Great log so far.

Considering that you have a stellar 3 mile run time, you might have been pacing yourself too much. I am not that great of a runner and I hit a 2:14 for my first 600 of the day just this week. I'm trying to get my 2 mile run time under 16 minutes for comparison. I think finding the ideal pacing for the 600 is one of the keys to victory with it.

[SPACE_CORPS_NOW]

Great log so far.

Considering that you have a stellar 3 mile run time, you might have been pacing yourself too much. I am not that great of a runner and I hit a 2:14 for my first 600 of the day just this week. I'm trying to get my 2 mile run time under 16 minutes for comparison. I think finding the ideal pacing for the 600 is one of the keys to victory with it.

Thanks for the advice. I’ll try 600 resets again sometime soon and see if I can pull a bit more speed out.

Week 3 Day 4

Warmup

10 x 100m sprints, 2 min RI

Cool down/Stretch

Notes: I’m heading home tonight so I didn’t want to push too hard and be sore on the flight.

[SPACE_CORPS_NOW]

Week 3 Day 5

Full day of flying, no workout

Week 3 Day 6

I got stuck using a hotel gym today. It wasn’t terrible, but I was not able to deadlift.

DB OHP: 50lb DBs 3x5

Pull Ups: 3x9

30 min jog

[SPACE_CORPS_NOW]

Week 4 Day 1

OHP: 5x5 - 75% = 85lbs
DL: 3x5 - 75% = 185lbs
PU: 5x7

LSS: Jog 4 miles 30 min

Notes: I ran out of time in the gym due to getting used to my new morning routine and starting late and also because I decided to do 5 sets of pull-ups and OHP and 3 sets of deadlift with the long rest intervals.

[SPACE_CORPS_NOW]

Week 4 Day 2

AM:
LSS: Jog 60 min, 6 miles

PM:
BJJ, drills and rolling for 90 min

Notes: My first night back at BJJ was tough. Rolling was intense with all upper belts. My SE is way down from where it was before the deployment.

[SPACE_CORPS_NOW]

Week 4 Day 3

OHP: 5x5 - 75% = 85lbs
DL: 3x5 - 75% = 185lbs
PU: 5x7

LSS: Jog 4 miles 30 min

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

Notes: I tried out a new gym near my house today. It was really nice and the power racks were empty at 0600. I’m on R&R now so I took full advantage of the extra time to do some extra sets.