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Exercises Movements, technique & proper execution

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Old 03-21-2008, 10:51 AM   #1
Aicha West
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Excellent full-body workouts

Good Afternoon,
I did the workout first by myself and then went through it with the Marines and Midshipmen I'm training to go through Marine Officer Candidates School (OCS) this summer. The Marine who wrote the article in the Gazette proposed an excellent time of 45-50 minutes and we all got under 45 minutes, so the workout he prescribed is below. Please read through to find my version of the workout.

Five rounds of:
Run 400m
20 dead hang pull-ups
30 laying leg lifts
40 push-ups
50 air squats
**run one more 400m at the end of the last round for totals of: 2400m, 100 pull-ups, 150 laying leg raises, 200 push-ups, and 250 air squats.

Afterward, I made the following modifications because we wanted an extra challenge and here's what my proposal is after several experiments:

Five rounds of:
Run 400m
15 dead hang pull-ups, 5 L-pull-ups
30 V-ups
40 push-ups with alternating legs in the air (more challenging to the core)
40 air squats, 10 explosive squats
**run one more 400m at the end of round 5. The totals are the same except for the Pull-ups/L-Pulls and air squats/explosive squats which change the numbers to 25/75 and 50/200, respectively.

My personal thoughts were that the original workout was not challenging enough, so I used the inspiration I receive daily from CrossFit to tweak it. Please feel free to try both versions and I welcome all feedback.

Very Respectfully,
Sgt Aicha T. West, NCOIC of OCS Prep, University of South Carolina NROTC
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Old 03-21-2008, 04:01 PM   #2
Leonid Soubbotine
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Re: Excellent full-body workouts

Make them do "Angie On Crack"

100 HSPU
100 L- pullups
100 Leg lifts (or Knees to elbows)
100 Pistols
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