hellomycognomen

Forced march with 80lb load (40lb vest, 40lb backpack)

3-4 miles.

15min mile pace.

1min water break per mile.

End with calves forced walks

Using 40lb vest
1. Squats max rep 2x
2. Squat jumps max rep x3
3. Lateral jumps both legs 40 jumps
4. Step back lunges 40
5. Tires 60 jumps
6. Walking lunges 40
7. Box jumps 25 jumps x3, box is slightly over knee height
8. Squat jumps FROG style 25 x3
9. Squats burnouts max rep x2
10. Calf plyo jumps 1min x2
11. Calf forced walks x100

Rest 30sec to 1min inbetween sets

Pull ups

Marine Corps regulation, ie all the way down, all the way up pass chin, NO kipping, NO knees above waist

(3-5 sets as needed to get to 50)
1. 50 reps overhand grip
2. 50 reps underhand grip
3. 50 reps neutral grip using v-bar side to side of neck
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4. Dumbbell bent over row reverse grip 3 sets 12rep
5. Machine Lat pull downs 10-12 reps
a. 2 sets wide overhand grip
...

Routine 2

Chest push-ups with 40lb vest, using pushup bars.

1. Standard 20 reps
2. Standard 20 reps
3. Military 20 reps
4. Military 20 reps
5. Wide 20 reps
6. Wide 20 reps
7. Wide 20 reps
8. Dive bombers max set around 10 usually
9. Dive bombers max set repeat
10. Standard slow 4 seconds down, 4 seconds up, max set
11. Remove vest 100 reps however many sets needed to reach 100

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Routine 1

1. Chest barbell incline 2 waves of 10/8/6
2. Chest barbell flat bench 2 waves 10/8/6
3. Chest dumbbell floor press 2 waves 10/8/6
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4. Dumbbell biceps alternating curls x2 sets
5. Dumbbell biceps alternating hammer curls x1 sets
6. Cable triceps pushdowns with straight bar overhand grip x3 sets
7. Cable biceps with straight bar x2 sets
8. Cable biceps alternating hammer no attachment x2 sets
...