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Old 03-19-2010, 11:11 AM   #4
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

MON 15 MAR 2010
Early Morning

Warmup: 4-count pullups (1 count pause at top and at bottom deadhang): 12 8 7 7 6

Strength:
Back Squat: 5x125 5x135 5x145 5x155 5x165
Push Press: 5x65 5x75 5x85 5x95 5x105

Durability: 2 rounds: 50 4-count flutterkicks, 50 crunches

Late Afternoon
Endurance:
C2 Row: 4x250m (:51, :50, :51, :50), 2x500m (1:49, 1:52) (resting 60 seconds between intervals)
rest 2 minutes then row 5 seconds on, 30 seconds off for 1000m (17 total intervals)


TUE 16 MAR 2010
Early Afternoon

Warmup: 4-count wide grip pullups (1 count pause at top and at bottom deadhang): 3x10

Work Capacity: 10-9-8-7-6-5-4-3-2-1 rep rounds: Burpee chinups, thrusters (60lbs) (completed in 19:34)

Late Afternoon
Endurance: C2 Row: 15 minutes (90% perceived effort) (total distance: 3735m)


WED 17 MAR 2010
Late Morning

Warmup: 4-count wide grip pullups (1 count pause at top and at bottom deadhang): 12 8 7 7 6

Stamina: 5 rounds: 30 second isometric squat hold, 20 squats, 30 second isometric leaning rest, 20 pushups

Notes: Arms, especially biceps, were beat after the pullups which is weird because wide grip overhand isn't supposed to work the biceps much. Maybe fatigued from yesterday's work capacity session.


THU 18 MAR 2010
Rest
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