11/16/21

AM Workout (1200)  

USMC CFT ... Ended up with a 299/300 ... this is an 8 point improvement over last year ... was shooting for 300, but overall, 299 is a solid score and a step in the right direction for me. It's all about the grenade toss!

Today: 

880 yards (800m) = 2:22 (4 seconds faster than last year) (100 points)
Ammo can lifts = 120 (100 points)
Manuever Under fire = 2:17 - 5 for hitting the grenade toss = 2:12 (same time as last year, but with a grenade toss hit) (99 points)

Last year: 

Marine Corps CFT
880 = 2:26 (100 points)

Ammo Can Lifts = 120 (100 points)

Manuever Under Fire = 2:17 + :5 for missing the grenade toss = 2:22 (91 points)

PM Workout (1700)

Busy/complicated day with the CFT going on and regular work/family obligations ... snuck this workout in during the late afternoon. Overall had a good time, felt fit. 

Warm-up

Bike x 3 minutes

2-3 Rounds

1. Reverse Nordics x 10

*Use band assistance or substitute for a heel sit if any discomfort in the knee. 

2. Shinbox Switch x 5/side

*Move very slow from one side to the other. Try to move one leg as far as possible before following with the trail leg. 

3. Duck Walk x 10m

*Move slow from one leg to the other. Substitute for a 1 minute bottom of squat hold with assistance if you are unable to achieve the duck walk's bottom squat position comfortably. 

*Intention: Prep the knees and grease the groove of the hips in preparation for squatting.

-Complete 

A.

3-4 Sets/arm

5 Complexes (15 reps/arm per set)

Complex:

1 Split Stance Single Arm Russian Swing

1 Split Stance Single Arm KB Clean 

1 Single Arm KB Suitcase Split Squat Thruster

rest 30sec between arms

-3 sets, 35#, 53#, 53# 

B.

Cyclist Front Squat

11X1; 3,3,2,2,1,1; Every 2mins

 

*Continue to build upon previous weeks and make these sets tough without losing your commitment to your full range of motion and a strong pause at the bottom.

-215# x 3, 235# x 3, 255# x 2, 265# x 2, 275# x 1, 285# x 1 

C.

For Quality

2-4-6-8-6-4-2

Suitcase Knee Over Toe Split Squat Right 

Suitcase Knee Over Toe Split Squat Left

Weighted Hanging Oblique Tuck Right

Weighted Hanging Oblique Tuck Left

*choose challenging loads for yourself on the split squat and hanging oblique raise. Keep in mind they should be loads that you can complete unbroken on all sets

*can sub hanging knee tucks or unweighted oblique tucks as needed

-Complete ... used 2x35# DB for the split squats and 1 35# db for the oblique tucks 

D.

3 Rounds

14 KB Sumo Squat Jump 53/35lbs

12 Anchored Wtd DB Sit Up (50/35 lbs)

rest 10sec

10 Goblet Walking Lunge 53/35lbs

1000/800m Bike Erg @ 85-90%

rest 60sec between rounds

-3:16 ... 3:20 ... 3:25 ... overall this was fun, new bike erg is a fun/nice change ... still figuring it out 

Cooldown

1. Butterfly Stretch x 2 min

*Push down on the knees with your hands or load weight on each knee.

2. Middle Split x 2 min

*Hold onto stationary object in front of you for assistance.

3. Middle Split Fold with Knee Bends x 10-15

*Hold onto stationary object in front of you for assistance.

4. Bottom of Squat Hold x 2 min

*Hold onto stationary object in front of you for assistance.

-D/N complete