View Single Post
Old 03-14-2010, 09:00 AM   #3
Ramsey Abdulrahim
Member Ramsey Abdulrahim is offline
 
Profile:
Join Date: May 2009
Location: Philadelphia  PA
Posts: 231
Re: Documentation of Preparation for OCS

WED 10 MAR 2010
Early Afternoon

Warmup: 4-count pullups (1 count pause at top and at bottom deadhang): 11 8 7 6 6

Strength: Bench Press: 5x115 5x125 5x135 5x145 5x155

Endurance: C2 Row: 3x(250m+500m+750m) (resting :50, 1:50, and 3:00 between distances)
Times:
:53 1:51 2:53
:51 1:53 2:52
:53 1:57 2:55

Notes: Pausing on the pullups made them substantially harder. Will continue to do them slowly with pauses while following the Recon Ron protocol.


THU 11 MAR 2010
Late Morning

Warmup: 4-count pullups (1 count pause at top and at bottom deadhang): 11 8 7 6 6

Strength: Back Squat: 5x115 5x125 5x135 5x145 5x155

Stamina:
3 rounds: Max pushups, Max 45lb dumbbell press (ammo can press-style) (resting 3 minutes between rounds; no rest within round; max sets to failure and/or to dropping dumbbell likely)
Reps: 41 32; 26 17; 20 17

Durability: 3 rounds: 20 situps, 20 4-count flutterkicks, 20 supermans

Notes: Will go to see the doctor on Monday. Hopefully will get a better idea of what I can do and my limitations for training by then.


FRI 12 MAR 2010, SAT 13 MAR 2010, SUN 14 MAR 2010
Rest
  Reply With Quote