[Allen Yeh]

September 18, 2010
Flew to Ft. Dix where I'll be for the next 28 days.
MobWOD 9/17/10:
#1 - 2:00L/R hand behind back with neck stretch
#2 - thoracic extension - 1:30
#3 - overhead lat stretch w/ band - 2:00L/R
#4 lacrosse ball on wall with chest

Notes:
-lacrosse ball on wall not pleasant

9/19/2010
Modern Army Combatives - 8 hours of familiarization

Notes:
-Awesome training, just wish we could get our level 1 certification

9/20/2010
Platoon PT - Stretching day

1. Warmup
high flexion stretch - 0:30
row 500m's - 1:53
Defranco Agile 8 and simple 6 w/ lacrosse ball instead of foam roller

2. Strength
box jump - 3, 3, 3
squat - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 185 x 3, 205 x 3, 235 x 3
bench press - 45 x 8, 95 x 5, 145 x 3, 165 x 2, 185 x 3
GM's - 95 x 12, 95 x 12, 95 x 12
Face pull - 35 x 12, 42.5 x 12, 42.5 x 12

Notes:
-5/3/1 week 2 squat and bench
-Just a check the box day very sore from Combatives still


MobWOD access....the wifi here is spotty and it takes forever to get he videos to play on youtube. Right now I'll just review the ones that helped me and he's already done.