DFQ

This is my training blog.

[fnhfal-deactivated20180216]

U.S. Marine Corps scout sniper

[dfqtraining]

Dec 20, 2023

[dfqtraining]

Sept 6 2023

-5min reverse treadmill+6min yoga flow,2x20 tib toe raise+Patrick steps, 3x5 atg split squats+Jefferson curls (35lbs)

-4 Rounds 44lb KB: 20 KBS, 15 push-ups, 10 goblet squats, 7 burpees, 7 hammer curls

[dfqtraining]

May 1

Day 1 of the Ring Challenge

25 ring dips

20 ring pull-ups

15 leg raises (bar bc of height

10 ice cream makers

5 muscle-ups (into level)

Swam 300m in the AM

[dfqtraining]

04SEP2021

-13min stair master (53 floors)

-5x5 Bear Complex w/95lbs

-3Rnds w/40lb DBs: 10 box squats+5 push-press

-5x 1min low plank,/1min rest

-5x10 server curls w/25lb

[dfqtraining]

31AUG2021

-10min elliptical

-5x5 Man Makers w/25lb DBs

-5x10 (top of the minute): dead lifts @ 185lbs, hand release PU, burpees

[dfqtraining]

29AUG2021

Running sucks

[ali-almusawy]

[dfqtraining]

27AUG2021

-10min Elliptical (1.05mi)

5 Rnds w/40lbs KB: 20 alt KBS+10 Goblet squats

-3 Rnds: 5L/5R Turkish getups w25lb

-3 Rnds: 5L/5R windills w/25lbs

-Modified Gorilla Complex: 20/15/10/5 curls/high pull/ Mil press/tricep ext/push-up

-XPT cool down

[dfqtraining]

21Aug21

-5x100 jump rope

-3 Rnds: 10 dead lifts 185lbs+10 pull-up (Ranger, curls, pull-ups)

-Dead lifts: 10 @ 185, 8 @ 205, 8 @ 235, 6 @ 255, 4 @ 275, 2 @ 295

-10/10, 8/8...2/2, 10/10: hand release PU/4ct flutter kicks

[dfqtraining]

Sunday, July 25

-10min Elliptical, then 10min Stair Master

-Dead lifts @ 185: 5x10

-Rack Pull: 5 @ 275, 4 @ 325, 3 @ 375, 4 @ 325, 5 @ 275. Grip was slipping bad by 375...

-5 Rnds w/45lb bar: 20 Mil press+10 tricep ext

-3 Rnds w/5lb DB: leaning on bench: 10 front raise+10 bent arm rev fly+10 rev fly

-5 Rnds w/40lb KB: 5L/5R Bulgarian Split Squats

-3x10 renegade row w/40lb KB

-10Min stretch

-XPT cool down breathing

[dfqtraining]

17Jul2021

-flow warmup

-4 Rnds: 100 jump rope, 15 KBS @ 53lbs, 10 Goblet squats @ 53lbs, 7 RDL @ 88lbs, Farmer carry 60 paces w/35lb KBs, 10 dips

18Jul2021

-5min stair stepper, 5min elliptical

-5x5 Man-makers w/20lb DBs

-5 Rnds w/65lbs: 10 bent-over row+10 Mil press

-3 Rnds Landmines 25lbs on bar: 10 2ct twist, 5L punches, 5R punches

-5 Rnds w25lb plate: 20 4ct FK, 15 hello Dolly's, 10 leg lifts

[dfqtraining]

11Jul2021

Made some modifications... KB work was done with 30lb KB. Shrimp squats were Goblet shrimp squats also done with 30lb KB. After that was simultaneous alt front/lateral raises with 10lb DB 5X20. 3x350m row (ass was FEELING it!). Neutral grill pull-ups 4x5. Then some hip stretching and XPT breathing cool down.

[makingdonalddrumpfagain]

[theworldsafuckingslaughterhouse]

Visit Original Link

Kings Of Leon - Closer

[redbull13]

Independence Day workout brought to you by memories of Cadre Dan and my homies from #GORUCK Class 074. #DFQ #logPT (at Security Forces Academy (Carter Hall)) https://www.instagram.com/p/CQ9h-auAsXX/?utm_medium=tumblr

[dfqtraining]

Took a walk to the BX and back, distance was over a 5k.

Log PT 3x10: squats, lunges, sumo get-ups, floor press, 4ct flutter kicks, log sit-ups

[dfqtraining]

3Jul2021

-5min stair stepper

-20min elliptical

-5 Rnds w/95lb barbell: 5 cleans, 5 press, 5 back squats

-4rnds w/65lb barbell: 10 bent-over row/10 upright row

-Stretch