Selection Prep Log

Been there done that

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Re: Selection Prep Log

Postby Tribe » Tue Mar 20, 2012 9:23 am

Fri 16 Mar

RDL @ 135#: 3x8
Press: 5@135#, 3x5@135# (60 sec rest)
Chins: 3x6@+10#
Stepback Lunges: 3x8@30# DBs
Kroc Rows: 3x8@80#

Mon 19 Mar

Box Squat @ 250#: 2x5, 1x10
Bench: 5@225#, 4x5@205# (60 sec rest)
Chins: 40 throughout
GHR: 3x6
Pendlay Rows @ 155#: 3x8
Tribe
 
Posts: 114
Joined: Tue Nov 02, 2010 9:07 am

Re: Selection Prep Log

Postby Tribe » Mon Apr 16, 2012 12:56 pm

Alright, back. Been doing alot of running. I know TRADOC loves AGRs, so I figured that I need to prepare for inevitable. It looks like I'll be breaking up AIT/ABN and SFAS instead of doing it Rep-63/18x style. That is a huge benefit as 3 of my friends that did the SOPC route all ended up getting medically discharged (necrosis, broken hip, severe stress fractures). Granted none really prepared all that well, but the healthier I can stay through selection/Q the better.

BTW if anyone has any pre-read material for 21B, Sapper, or general combat engineer stuff, hit me up. I want to blow that course away.

Mon:
3x10 min tempos @ 7:30 pace w/ 4 min rest (best pace I could keep while holding a conversation)

Tues:
Burpees
3x12 min tempo same as above

Wed:
Burpees
Off (work came up)

Thursday:
Squat: worked up to 280x3, back off 225x8 w/ pause at bottom
Bench: worked up to 230x3, back off with 205x8 w/ pause at bottom
Pendlay Row: worked up to 165x3, back off with 135x8 (really focused on scap retraction)
Dips: 3x8
Seated Hammer Curl/Press: 3x10 @ 40#

Everything felt REALLY easy and smooth

Friday:
20min HICT on spin bike

Sat:
lots of walking, day drinking, and lifting female friends lol

I've also begun hitting the neck harness and band pullaparts every commercial break when I watch TV. I'm hoping for 19" by the time I ship out (earmuffs). Also do chinups/pushups every AM and alot of MOB'ing using MOA's guide and some mwod stuff.
Tribe
 
Posts: 114
Joined: Tue Nov 02, 2010 9:07 am

Re: Selection Prep Log

Postby Tribe » Tue Apr 17, 2012 9:16 am

Mon 16 Apr

Squat: worked up to 5 @ 280
Bench: worked up to 5 @ 230
Pendlay Row: worked up to 5 @ 165
GHR: 2x5
Ab Rollouts: 2x8

AM: Max chins

Tues 17 Apr

4x10 Tempo run
Density Pushups/Pullups
Tribe
 
Posts: 114
Joined: Tue Nov 02, 2010 9:07 am

Re: Selection Prep Log

Postby Tribe » Fri Apr 20, 2012 11:34 am

Thurs

Squat: worked up to 290x3 w/ 210x8 back off set (pause at bottom)
Bench: worked up to 235x3 w/ 175x8 back off set (paused)
Pendlay Row: 5x5 @ 155
Curl/Press: 2x8 @ 45

Chins in the AM

Again, nice and easy. Walked out feeling stronger than when I went in. Mobility work has been a major part of recovery. I felt limber for the first time in years, lol. 5 way shoulder and hip capsule work ftw.
Tribe
 
Posts: 114
Joined: Tue Nov 02, 2010 9:07 am

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