The Naval Aviation Physical Training Manuals : Gymnastics and Tumbling
- circa 1950 -

Download the Whole Manual (254 MB)

Wednesday 03.10.10
Skill Work:
Get Good at Handstands!

"The Chief"
AMRAP in 3 minutes of:
3 Power cleans (135/95#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

"The Chief", CrossFit San Diego - video [wmv] [mov]

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Tuesday 03.09.10
Skill Work:
Clean and Jerk

For time:
500m Row
30 Burpees
10 Push Jerks (155/125#)

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picking stuff up

Kevin R. warming up with Stahl's max

Monday 03.08.10
Deadlift
3-3-3

For time:
10-9-8-7-6-5-4-3-2-1
Ring Dips
L-Pullups

Deadlift - video [wmv] [mov]

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Jane H, Amy P, and Heather B finding balance

Friday 03.05.10
Weighted Pull-ups
5-5-5

AMRAP 15 minutes:
6 Burpee Box Jumps
8 GHD Sit-up
12 1-Arm DB Overhead Squats (45/30#)

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get a grip

Thursday 03.04.10
Press:
3-3-3

AMRAP 10 minutes:
250m Row
7 Presses (95/65#)

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depth check

Kathy displaying great depth on the squat!

If you possess the flexibility and mechanics, get below parallel by making sure your hip crease is getting below your knee at the bottom of the squat. If you don't, work on it! Have your workout partner and coach stand to the side of you and observe your range of motion.  Breaking parallel employs maximum recruitment of our friend, the hamstring, and helps keep knees healthy and safe under large loads.

Wednesday 03.03.10
Back Squat:
5-5-5-5-5

3 rounds of:
Max Double Unders - 1min
Max Push-ups - 1min
Rest - 1min

have fun and go all out!

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Tuesday 03.02.10
For time:
20 yard Bear Crawl
20 DB Power Clean and Push Press (45/30#)
20 yard Bear Crawl
15 DB Power Clean and Push Press
20 yard Bear Crawl
5 DB Power Clean and Push Press

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Monday 03.01.10
Thruster
1-1-1-1-1-1-1

3 rounds for time:
21 KB Swings (53/35#)
15 Box Jumps
9 Knees to Elbows
3 Heavy Thrusters (~70% 1RM)

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