6-11-14
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Nuts to butts! Kokoro 30
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core: Lying Hip Swing x 30
Workout: A.
2 Min Max Push-up to Army Standard
Workout B.
2 Min Max Sit-up to Army Standard
Workout C.
Run 5 Miles
or
Row 40 minutes for max meters
Workout D.
Push Press 5-3-1
Post times, reps and/or loads to comments
For Selection, the minimum requirements for the pushups are 55 and the situps 65. The pushups are no problem, but we are all cutting it close on the situps. The number seems high to me and I think that ALOT of the 275 people signed up for this event may have trouble with this one event. Fail it...go home.
I will not fail the situp test, I will make sure of that, but I can easily see how someone might overlook it in favor of alot of rucking or other work and end up in a bad spot. 6 or 7 months of training could easily be thrown away on the second event in the first 15 minutes of Selection and I am sure that it will happen to some people.
65 situps in 2 minutes at Navy standard is not difficult at all, but the Army requires you to keep your hands locked behind the head which makes for a MUCH more difficult and thus far lower rep count. 65 is pretty tough.
My score today was 96 pushups and 69 situps. I am focusing on consistently hitting 100 pushups and getting my situp numbers to consistently 80's. I am planning on getting no-repped despite perfect form (mind games) and I want to make sure that I have plenty of time to get in 65 perfect reps.
My calf is still bothering me a bit and I believe it to be a slight tear in my gastroc. I had a torn soleus 2 years ago and when I ran on it too early it developed into a serious tear that prevented me from running for 8 weeks. I can not risk that type of injury so I might even lay off again next week despite REALLY needing and wanting to run.
Mike, Jay, Blythe and I rowed 40 minutes today which was challenging but went by quickly because of the company. I commented to Cynthia about how lucky I feel to have such an awesome group to support the training and to call friends. These guys are all super solid individuals.
I am trying to plan a 4 hour workout for Saturday to include full submersion with rucks packed with the Goruck packing list contents. I want to try to see how much that will all weigh and start to refine our packing and waterproof/draining ability with the rucks. This is very important and could easily be overlooked. It will not be overlooked by us!
