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Author Topic: The Y board lifting thread.  (Read 459474 times)
CalvinH
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« Reply #6525 on: July 09, 2013, 07:34:06 AM »

Incline press
hammer bench
db flys
chest machine

db curls
straight bar curls
concentration curls


abs
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« Reply #6526 on: July 09, 2013, 04:15:49 PM »

Bench

Incline Bench

Flyes

Low Cable Flyes
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« Reply #6527 on: July 09, 2013, 06:40:12 PM »

ARMY AFPT

100 pushups - 2 min

61 Situps - 2 min

2 miles - 16:30 min



Then did someabs and light dumbbells
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« Reply #6528 on: July 09, 2013, 06:42:30 PM »

ARMY AFPT

100 pushups - 2 min

61 Situps - 2 min

2 miles - 16:30 min



Then did someabs and light dumbbells

Thank God I will never have to take one of them again....nor the 6 mile road march or division runs.
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« Reply #6529 on: July 09, 2013, 06:44:13 PM »

Thank God I will never have to take one of them again....nor the 6 mile road march or division runs.

Im following the GoRuck 6 week plan for the Challenge and today was Army AFPT

http://training.goruck.com/category/6-week-plan

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« Reply #6530 on: July 10, 2013, 07:42:14 PM »

Body Weight PT

4 Sets AFAP
 400m Run
 50 Squats
 40 Walking Lunges
 Rest 3 min
 Rest as needed
   

Metabolic Circuit

Set up 50m course
 Do 3-4 sets
 Sprint down and back x 2
 50m Bear Crawl
 20 x 4 count Flutter Kicks
 FLR x 1 min




http://training.goruck.com/the-6-week-plan



Added pushups into the circuits
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« Reply #6531 on: July 11, 2013, 01:55:52 PM »

"Put it this way, no 400 lb. bench press is going to get you over a wall or up a rope!" – patrick


Obviously, obstacle course events have various areas with high and low movement points, as well as distance in between those points. Here are some specific recommendations for preparing for these events. If you’re currently doing endurance workouts then continue those, but also include upper body strength training. You need the muscles that enable you to perform a pull-up, push-up, and dip. Keep doing those in a regular program in your PT workouts. If you are not doing these exercises, here is a sample plan:

O-Course Training
 Repeat 5-10 times
 100m Sprint
 Push-Ups 10-20 reps
 Pull-ups or Flexed Arm-Hang 15-20 sec
 Dips or Bench Dips 10-20 reps
   

This type of quick circuit will ensure you are working the muscles that will help you get over a wall, up a rope, and over a fence. Notice the short, fast 100m sprint in this workout. This addition will help you cover ground quickly and make up valuable time if you are struggling with any obstacles.

GRIP – climbing a rope or jumping over a wall will require significant upper body strength, but it will also require you to be able to grip a rope or wall edge as well. Once again, flexed arm-hangs and pull-ups will help to a degree, but I like to add a piece of rope or rolled towel over a pull-up bar and practice hanging on the two ends or even do pull-ups with it. That is one of the best grip workouts ever. In fact, in the Strong Man competitions, often they have the world's strongest men hang from a bar the longest as a part of the event. 

This one can be done at the beach if you have a pull-up bar, or run down to a local playground or park and find some monkey bars. Here is how the Pull-Up / 8 count body builder pyramid workout works:

Do ONE 8-count Body Builder play_10px
 Run 30m to a bar and do 1 Pull-Up
 Run back to 8-count area and do TWO 8 counts
 Run back to bar do 2 Pull-Ups.
   

Continue up the pyramid to 20 if you really want to challenge yourself. Another option is go to 10 and repeat in reverse order if you are failing at pull-ups. This mimics pulling over a wall and pushing off the ground/crawling, mixed with a short run to another "obstacle." Put it this way, no 400 lb. bench press is going to get you over a wall or up a rope!
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« Reply #6532 on: July 11, 2013, 02:47:24 PM »

"Put it this way, no 400 lb. bench press is going to get you over a wall or up a rope!" – patrick

And no amount of wall climbing or rope climbing will help you bench press 400#'s...what's the point?
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« Reply #6533 on: July 11, 2013, 02:49:00 PM »

And no amount of wall climbing or rope climbing will help you bench press 400#'s...what's the point?

Good point.   Embarrassed
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« Reply #6534 on: July 12, 2013, 01:28:06 PM »

Bench
DB Flye
Barbell Row
Dips
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« Reply #6535 on: July 12, 2013, 04:59:58 PM »

Rack Pulls

Military Press
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« Reply #6536 on: July 13, 2013, 04:07:58 PM »

Heavy Dumbbbells circuit training + 4 mile ruck march w 45 lb ruck sack


Next Saturday I have GoRuck Challenge in NYC and was already emailed today prepared to be BEAT THE FUCK DOWN 
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« Reply #6537 on: July 13, 2013, 05:30:26 PM »

<a href="http://www.youtube.com/watch?v=m14f3ApSEQA" target="_blank">http://www.youtube.com/watch?v=m14f3ApSEQA</a>
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« Reply #6538 on: July 13, 2013, 06:20:35 PM »

<a href="http://www.youtube.com/watch?v=m14f3ApSEQA" target="_blank">http://www.youtube.com/watch?v=m14f3ApSEQA</a>


Do you listen to the Rocky IV soundtrack sometimes while training?
 Grin
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« Reply #6539 on: July 13, 2013, 06:22:00 PM »

You must be huge  Roll Eyes
Hi shitsoul. Roll Eyes
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« Reply #6540 on: July 13, 2013, 06:22:56 PM »


Do you listen to the Rocky IV soundtrack sometimes when training?
 Grin


Sometimes before.    I have my first real gut check next Saturday and TBH im a bit scared.   Got anemail that out Cadre is out to kill us and we have a few badasses who passed green beret selection already in my group.

I  am going to get my ass fucking kicked Saturday
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« Reply #6541 on: July 15, 2013, 08:03:21 AM »

Thur-back/traps
Fri-shoulders/tri's
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« Reply #6542 on: July 15, 2013, 04:21:18 PM »

Squats

SLDL
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« Reply #6543 on: July 15, 2013, 06:24:13 PM »

30 minutes - dumbbell circuit

30 minutes - body weight circuits

2 miles on treadmill - every .50 miles - stop and do 20 pushups 100 flutter kicks 20 squats

15 minutes on stairmaster w 50lb ruck
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« Reply #6544 on: July 16, 2013, 04:54:45 AM »

Flat bench
incline bench
cables
chest machine

straight bar drag curls
curl machine


abs
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« Reply #6545 on: July 16, 2013, 04:42:08 PM »

Bench

Flat Flyes

Incline

Incline Flyes
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« Reply #6546 on: July 16, 2013, 06:13:10 PM »

now 4 days out from GRC

Sand Bag PT w 60lb sandbag (squats presses, lunges etc

Push ups / pull ups

30 minutes on stairmaster w 50lb ruck sack  - plus 50 squats 50 pushups w ruck sack on

20 minutes of ab and core work


* 994495_10201171792031896_330240125_n.jpg (130.25 KB, 720x960 - viewed 33 times.)
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« Reply #6547 on: July 17, 2013, 06:44:17 AM »

Front Squat
Military
Barbell Curl
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CalvinH
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« Reply #6548 on: July 18, 2013, 06:56:44 AM »

Deads
reverse close grip pulldowns
cable iso rows
pull ups
rope pull down
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« Reply #6549 on: July 18, 2013, 06:59:23 AM »

Zero hour approaching 2 days out  -  30 minutes stairmaster w ruck followed by 30 miles march. 

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