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Old 03-09-2010, 05:56 PM   #2
Ramsey Abdulrahim
Member Ramsey Abdulrahim is offline
 
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Join Date: May 2009
Location: Philadelphia  PA
Posts: 231
Re: Documentation of Preparation for OCS

SAT 06 MAR 2010
Recovery: 3x15 deadhang chinups; 30, 25, 25, 20 pushups
Durability: 3x60 second front planks

SUN 07 MAR 2010
Recovery: 3x15 deadhang pullups; 30, 25, 25, 20 pushups
Durability: 3x30 4-count flutterkicks

MON 08 MAR 2010
Recovery: 30-25-25-20 rep rounds of: pushups, squats, 4-count flutterkicks

TUE 09 MAR 2010
Recovery: 4x400m row with 1 minute rest in between efforts; 5 minute rest then 4x400m row with 1 minute rest in between efforts

Feels good. Will start gradually increasing the workload now.
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