Daily workout post

[Ndog275]

Use militaryathlete.com again for today. I really like what this guy has put together. It's very specific to military type tasks. For example, the sandbag double eagle reminded me a lot of having to do a fireman's carry and a skedco pull. Something that you guys will be doing a lot of in the near future. The Mr Spectacular is a variation of a conditioning exercise that a lot fighters do, good for your combatives, which you'll be doing a lot of in the near future.

Post your results! Get your DEP assignments done!

The harder you work now, the easier you'll have it in RIP. When I was a DEP Al Gore hadn't invented the internet yet. The only advice I got going in was none. I gave myself a PT test everyday, because I thought that's how you got in shape. The only preparation/mentoring I got was from my drill sgt who told me to memorize the, "Ranger Creed," that was it. With all the coaching you guys get, you should be smoking RIP when you get there.

With that having been said, good effort this week. Rest up on Saturday and Sunday and we'll hit it hard on Monday.

The tenative plan for Monday is a diagnostic PT test early in the day and militaryathlete.com later in the day. Yeah, it's a lot, suck it up, I'll be doing it also.

Quitters never start and the weak never finish

RLTW!

Ranger Ndog

[Ndog275]

Here's my numbers

400 meter body armor run. My distance was a little short, because one end of my camp to the other is less than 200 meters, so I had to do laps. Body armor weighs in around 50-60 lbs w/mags and plates.

1:46
2:01
2:04

Sand bag clean and squat

Subsituted a 20K dumbell, 5-5-5 ea side

Ankle to bar, 5-5-5

and at this point I was a no-go! Why? you DEPS may ask yourself, because of my lack of attention to detail. Round 3 called for 8 sets. I didn't write that down in my note pad and I only did three...So there you have it, Ranger Ndog is a no-go at his own PT station

Any way

Sean Special 3 sets completed to standard

Sand bag half moons-subsitituted a 25 lb plate 5-5-5 ea side

15 Weighted sit ups done with 3kg dumbell.

[Ndog275]

Use militaryathlete.com again today. Post your results. We'll save the APFT for the weekend.

[Ndog275]

Here's my results

10 BW Squats 10-10-10-10-10
10 BW lunges 5 EA Leg 10-10-10-10-10
5 Squat jumps 5-5-5-5-5
10/1-arm sit ups 7.5 kg-10/5 kg-10-10-10-10

Push up 25-20-15-10-5
KB Swing (5kg) 15-15-15-10-5
5KG weighted sit up/25-20-15-10-5
Box jump-10-12-15-10-5
Back ext-25-20-15-10-5

40 meter sprint w/body armor. I didn't pace it off, thinking I could just use my range finder. Of course I forgot thatthe reticle isn't back lit, so I just eyeballed it.

8:19
8:75
watch failure
8:55
7:93
8:50
8:88
9:59
8:94
9:32

Of course adjust the weight as needed, modify the work out based upon what you have to work with.

[Ndog275]

Use militaryathlete.com again for today.

[King of Hearts]

Ranger Ndog275,
Did a pullup/pushup pyramid workout today:
Pullups:1,2,3,4,5,6,6,5,4,3,2,1
pushups:2,4,6,8,10,12,12,10,8,6,4,2
then did situps till the end of the period

[Ndog275]

My results from yesterday.

30 min ruck @ 25lbs

Got through about 5 minutes of turkish get ups.

For today use militaryathlete.com again. Modify the work outs as needed based upon what's available to you. Modify the weight as needed so you don't hurt yourself and don't cheat.

[Ndog275]

Here's my results for 4/1/09

Thruster complex 45 LBS (3 front squat, 3 push press, thruster) x 5
1/2 Ham-Hip mobility drill. I wasn't sure what the 1/2 meant, so I just cut out the duck walk.

Dip/10-10-10-10-10-8-4-10
Shoulder scarecrow 2.5 LBS/5-5-5-5-5-5-5-5
Sean Special x 8
Pull up/8-8-8-3-7-4-5-5
Sit up/20-20-20-20-20-20-20-20-20

[Ndog275]

Take it easy on the rucking. Stay in the 25-35 lb range, as you haven't been trained on it. I know it doesn't seem like there's a lot of technique involved, but trust me there is and you'll mess yourself up if you don't start slow and easy. You need to be most concerned with toughening your feet up, lengthening your stride and driving from your heel to toe. Imagine that your doing that crazy mall walk. Eventually that's where you need to be with a ruck.

Anyway, you'll notice that ruck stuff usually doesn't get done more than once in a week, because it takes a big toll on your body. You will pay for it later in life, trust me. Also, if you don't have a decent military or backpackers type pack I would prefer that you guys substitute some other form of cardio. Remember, work with what you have.

Anyway, use militaryathlete.com again today. Post your results

[Ndog275]

Here's my results. No kettle bells at camp dirka dirka on bakalaka street here in crapistan. I substituted a 7.5 kg dumbell for that.

R one arm swing-26
L one arm swing-24
R one arm clean and press 15
slasher to halo-didn't count (had to think about it too much)
In place lunge, R leg forward, weight in L hand-24
L one arm clean and press 12
In place lunge, L leg forward, weight in R hand-20

30 Step ups with a 25 plate in my ruck (not sure if this excercise called for that or not. I suppose you could subsitute a dumbell or whatever you got)-30-30-30-30-30-30-30-30

5 ankle to bar-5-5-5-5-5-5-5-5

10 1 Arm bench press, each arm, used a 15kg dumbell-10-10-10-10-10-10-10-10

Box jump, 24"-10-10-10-10-10-10-10-10

My breaks were closer to 90 sec +/-. My heart rate was freaking racing!

Let's see what you studs got!

[grj5001]

Ranger Ndog275,

Just got back from the 24hr gym up here in State College.


Used a 55lb Dumbbell. Passed on the slasher to halo and the figure 8. The dumbbell came close to hitting me in the head when I tried the halo.

1-arm swing right arm-26

1-arm swing left arm-25 (went past 1min to get that last rep)

1-arm clean and press right arm- 15 reps

In-place lunge, right leg forward, KB in left hand-18 reps

1-arm clean and press left arm- 14 reps

In-place lunge, right left forward, KB in left hand- 15 reps



8x30: Step ups- used a 50lb weight vest

8x5: Ankles-to-Bar

8x10:1-arm bench press each arm @55lbs

8x10: Box Jump (not sure if it was 24" but I jumped to the third step of a set of stairs)

60 seconds rest

[Ndog275]

Used a 55lb Dumbbell. Passed on the slasher to halo and the figure 8. The dumbbell came close to hitting me in the head when I tried the halo.

That's why I use a light dumbell

For 3 April 09/Friday use militaryathlete.com

[Ndog275]

12.5 kg dumbell
15-10-12-11-11-9-10-12-10-7-7-11-11-13-11-12-10-11-11-12

10 minute run
20 minute row-knees were hating life on the run