MILITARY ATHLETE

ABOVE: Lab Rat Dave fights for another squat clean during "Big 24."

Operator Session for Tuesday 2.9.10

"PUSHY FRUIT SALESMEN"

Obj: Work Capacity

Warm up:

4 Rounds
Barbell Complex @ 75# (use 75# for every round)
Hip Swivel Stretch

Training:

(1) For Time: 80x Sandbag getups with an 80# bag

********5 minutes rest ***********

(2) 10 Rounds for Time
5x Burpees in 25# weight vest
1x Shot on Target with Airsoft Rifle

(3) 2 Rounds
50x Glute Leg Lift each leg
50x Shoulder Hand Job @ 2.5# each shoulder

Comments:
This is the same session as last week and we'll repeat two more times this cycle. With each time, strive to decrease your times for both the sandbag getups in Part (1) and the range fitness in Part (2).

There's some added jeopardy. If you don't beat your sandbag getup time from the week before, the penalty is 6x punishment getups, 3x each shoulder. My time for the second effort was 12:34, down from 13:09. I had to "game it" to decrease my time.

On the first effort, I switch shoulders every 10x reps. The second time, I switched every 20x reps.

The best time so far on the sandbag getups comes from Leon Mitchell of the USMC. He got his 80 reps in 9:06, by coming up to two feet instead of one. This is a smokin' time. Leon is also a Military Athlete Certified Coach

The punishment for not beating your Part (2) time is 5x extra burpees. Ouch.

For part (2) you don't have airsoft rifles or access to a range, do this:

10 Rounds for Time
5x Burpees in 25# weight vest or body armor
3x Load magazine into M4, Charge bolt. Dry fire. Drop magazine.

No M4? Do this for part 2:

10 Rounds for Time
5x Burpees in 25# weight vest or body armor
10x Situps

- Rob Shaul