Phase-1: Locate and Extricate the victim
After donning your masks, you crawl to the room and initiate a search. Your partner stays at the door with a handlight and keeps you oriented as you move in. You can feel a little heat but can see nothing. Taking a right hand search pattern you work your way around the room finding a small child on the floor near the window on the C side. As you begin to drag him you can see a small fire along the B side wall. Upon getting the child into the hallway you hear breaking glass as T422 vents the windows with ladders on the B side. The smoke lifts and the small fire grows quickly. You and your partner get the child outside to the crew from M426.
Run 800m
40-30-20-10
Push-ups
Sit-ups
Squats
Example below:
40 Push-ups, 40 Sit-ups, 40 Squats
30 Push-ups, 30 Sit-ups, 30 Squats
20 Push-ups, 20 Sit-ups, 20 Squats
10 Push-ups, 10 Sit-ups, 10 Squats
Run 800m
5 rds:
5 DB clean and press Right side 25#, 35#, 45#
5 DB clean and press Left side 25#, 35#, 45#
View "Clean and Press - DB - Single Handed - video" for example of how to perform workout.
Remember form is more important than weight. The 3 weights listed are for light, medium, and heavy. Make sure you have the form down then go up in weight! Gauge the workout for you.
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workout completed 10/20 at FS429
ReplyDeletetotal time of 21minutes
first 800m run at 1.5 incline 3min25sec
second 800m run at 1.5 incline 3min35sec
no DB at FS429 so I did 50 continuous clean and press with a medicine ball
total time of 26 minutes.
ReplyDeleteused 25# the first two rounds so i could get the form down. went up to 35# for the last three rounds.
I ran outside so i'm not sure what my time on the run was. I just ran the 400m twice and went right into the clean and press.
Completed 10/21
ReplyDeleteRan 1.5 miles on treadmill 14:32
25 push-ups x 2
20 sit-ups x 2
200 m run
approx time 21 minutes
completed 10/20
ReplyDeletetotal time: 23:30
1st 800 m: 3:45
2nd 800 m: 4:15
DB clean and press: 25#
Added:
Bench Press - 135# 3 rounds 10 reps
Cybex Cable Cross - 3 rounds 30# 10 reps
Wide Grip Row: 3 rounds 150# 10 reps
Cybex Bicep Curl - 3 rounds 70# 10 reps
Did not get to complete, yet
ReplyDeleteCompleted 10/26, completed in 43 minutes. 10 minute warm up and stretch. First 800 m run in 4 min 15 secs, the second 800 m run in 8:05. 40-30-20-10 in under 10 min, did lunges instead of squats. Did alternating 5 right and left, 5 rounds, clean and press in under 10 minutes.
ReplyDelete