Phase 3: Extricate yourself
Now you’ve made it to the window. You notified command and have to pull yourself up the window. Once on the windowsill you are spotted by TL408. The bucket operator moves the bucket to you and grabs you. The call is made to command and you are sent to M410 for evaluation and treatment.
21-15-9
KB Swings (15#, 25#, 35#)
Push-ups
Squats
Sit-ups
View Workout #11 to explain "21-15-9"
Run 400m
21-15-9
KB Swings (15#, 25#, 35#)
Push-ups
Squats
Sit-ups
5 rds:
3 weighted pull-ups (with DB between ankles)
6 dead hang pull-ups
9 kipping pull-ups
Remember form is more important than weight. The 3 weights listed are for light, medium, and heavy. If you can't do pull-ups, do an alternate and gauge it for you. Just make sure you complete the number of reps for the pull-ups Get the form down then go up in weight for all exercises! Gauge the workout for you.
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workout done at FS429
ReplyDeletetotal time 30min
pullup bar is up against the wall at FS429 so I did jumping pullups instead of the kipping.
replaced situps with medicine ball twists touching the ground on each side, just doubled the number (42-30-18).
did weighted pullups with 8lb medicine ball between feet, no DB's at station
Workout completed 11/16 at 1800. 5 min warm up and stretch.
ReplyDelete21-15-9 KB swing 35# DB, push up, squat, sit up. 2 min 400 min run. Repeated 21-15-9 activity- 15 minutes
25 minute Modified Pull Up (Very Difficult Workout). 1st rnd (3 wted pullup with 15#, 6 standard pullups, 9 assisted pull up), 2nd rnd (same as round 1 but with 7# wted pullup), Rnds 3-5: no weighted pullup, 6 regular pullups- not in a row, but as many as I could handle, 6 assisted pullups.