Allen's Journal

[Derek Simonds]

Is the Modern Army Combatives the course with the Gracie BJJ stuff in it? Make the most of your time at Fort Dix!

[Allen Yeh]

Originally Posted by Derek Simonds

Is the Modern Army Combatives the course with the Gracie BJJ stuff in it? Make the most of your time at Fort Dix!

Yes, fun stuff.

September 22, 2010
Defranco Simple 6
MP - 45 x 8, 65 x 5, 85 x 3, 105 x 1, 115 x 5, 125 x 3, 145 x 3
Pullups - 5, 5, 5, 5, 5, 5
lacrosse ball - scap mob
band levator scapula stretch
band external rotator stretch

tempo pushups - 1 set - 10
shuttle run - 50 m x 6 - 3 min x 3
tempo pushups - 4 sets - 10

9/23/2010
bw = 185
Defranco Agile 8
jump rope - 0:45
hip thruster - 15, 1 leg x 15L/R
DL - 45 x 8, 135 x 5, 185 x 2, 235 x 1, 245 x 1, 245 x 5, 285 x 3, 315 x 4, 135 x 10, 135 x 10, 135 x 10, 135 x 10
pnf hamstrings - 0:05/0:10 x 4L/R
lateral hamstring stretch - 2:00 L/R
squat - 2:00

9/24/2010
pool - water polo, marco polo with 1/2 platoon

9/25/2010
walking lunges around building, high knees, jog, butt kickcs, jog

9/26/2010
Defranco Simple 6
bench press - 45 x 8, 65 x 5, 95 x 3, 135 x 1, 155 x 1, 155 x 5, 175 x 3, 195 x 6
barbell row with head supported - 45 x 8, 95 x 5, 145 x 3, 95 x 8, 95 x 8, 95 x 8

MobWOD - adductor against wall stretch - 3 min

9/27/2010
Defranco Agile 8
jump rope 1 min
band squat - 10
squat - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 195 x 1, 195 x 5, 225 x 3, 255 x 6, 95 x 12 95 x 12, 95 x 12, 95 x 12
MobWOD - impingement fix - 1min L/R
back extensions - 15, 15, 15
pallof press- 30 x 12, 35 x 12,35 x 12
MobWOD spine rotation - 20L/R

[Allen Yeh]

9/30/10
jump rope - 1 minute
thoracic extension - 2 min
impingement fix - 1 min L/R
behind the back neck stretch - 0:30L/R
darth shoulder - wide x 0:30, narrow x 0:30
quadruped hip business - 1:00 L/R
band neck shoulde stretch - 0:30L/R

DL - 135 x 5, 165 x 5, 205 x 5
MP - 65 x 5 75 x 5, 85 x 5

chinups - chest touching bar - 5, 5, 5, 5
1H DB swing - 35 x 5L/R, 45 x 5L/R, 45 x 5L/R

stir the pot - 6, 6, 6
ball back extension - 7

Notes:
-5/3/1 Deload week, MP and DL

10/1/10
BW = 186
chinup stretch - 1:00 - keeping ribs down
ER biaxed OH band stretch - 1:00L/R
ER biased rack tricep stretch - 1:00L/R
wall groin beat down - 2:00
ball on VMO - 1:00L/R
ball on hip - 1:00L/R

bench press = 45 x 8, 85 x 5, 105 x 5, 125 x 5
NG standing cable row - 35 x 12, 50 x 12, 65 x 12, 80 x 10
hollow rock - 0:35, 0:20, 0:20

Notes:
-5/3/1 Deload week - Bench
-MobWOD hallenege - 3 minutes of hollow rock by the New Year?

[Derek Weaver]

Just checking in. Hope all is well at Fort Dix.

[Allen Yeh]

10/2/10
hollow rock - 0:52
lacrosse ball - forearm - 2:00L/R
-chest - 2:00L/R
-feet - 2:00L/R
arm behing back neck stretch - 0:32L/R

10/3/2010
MobWOD #43
#1 - 2:00L/R lateral hamstrings
#2 - 2:00 side to side hip grinders
#3 - hip flexion - 1:00 L/R

10/4/2010

high hamstring stretch - 2:00L/R
couch stretch - 0:30 L/R
chinup stretch - 1:00
hollow rock - 10 x 0:10on/0:10off

[Allen Yeh]

10/7/2010

1. Warmup
Test #1 - shin compression test - dehydrated
Test #2 - ankle to butt - failed - 0
MobWOD #47
#1 - band lat stretch - 1:00L/R
#2 - OH band tricep stretch - 1:00L/R
#3 - lateral band bicep/pec stretch - 1:00L/R
#4 - band external rotators stretch - 1:00L/R
#5 - band behind the back neck stretch - 1:00L/R

lacrosse ball - IT band, feet, glutes
thoracic extension
hip thrusts - 1 leg - 15L/R, 15L/R
hip flexor stretch - 0:30L/R
jump rope - 1:00

2. BioForce Beta Assessment test
#1 - max breath hold - 68 seconds
#2 - 10s pushups - 12
#3 - triple jump - 24 feet and 10 inches
#4 - max pushups - 34
#5 - max situps - 38
#6 - max pullups - 14
#7 - 5RM squat - 255 x 5
#8 - 3RM bench press - 215 x 3
#9 - 1.5 mile run - 11:50
#10 - recovery HR - 162 BPM
Bonus - resting HR - 60

Notes:
-Entered my results into the website and man I suck:
Strength - 5.5
Muscular endurance - 3.0
Aerobic Fitness - 4.5
Anaerobic Fitness - 6.0
Explosive Power - 6.0

[Allen Yeh]

10/8/2010
WU - 4:00 jog to track
5 rounds:
3 pullups - chest to bar
6 pushups - chest to ground
9 squats
12 lunges
400m - 1:46
rest - 3:00
400m - 1:47
rest - 2:30
400m - 1:39
rest - 2:00
400m - 1:44
rest - 2:00
400m - 1:42

hollow rocks - 10 x 0:10on/off

cooldown - 5:00 jog

MobWOD 10/8/2010
#1 - high flexion bringing forearm to box - 1:00L/R
#2 - high flexion with rear foot turned in - 1:00L/R
#3 - pigeon stretch on box - 1:00L/R
#4 - BSS iso hold - 0:30L/R

[Allen Yeh]

10/9/2010
BW = 188
Simple 6
jump rope - 1 minute
pullups - chest to bar - 8 sets of 5
overhead press - 45 x 8, 65 x 5, 95 x 1, 95 x 5, 105 x 5, 125 x 5
jump rope - 3 x 0:30on/off

MobWOD #49
#1 - 2:00 jamming psoas with lacrosse ball and weight on ball
#2 - 2:00 couch stretch L/R trying to keep inline with lower leg by pushing glute
#3 - 8 cycles PNF calf stretch

[Allen Yeh]

10/10/10
bw = 187
lacrosse ball - hips, it band, calf, VMO glutes
box jumps - 3, 3, 3
DL - 45 x 8, 135 x 5, 185 x 3, 225 x 1, 225 x 5, 255 x 5, 285 x 5
sumo DL - 45 x 5, 135 x 4, 185 x 1, 225 x 1

GM - barbell x 20, 95 x 15, 95 x 15
hollow rock - 0:57, 0:23, 0:28
(superset with no rest)

farmers walk - 410 feet - 80# DB's - 1:41
MobWOD #50:
#1 - 2:00 wall adductor stretch
#2 - 40 steps at bottom of squat
#3 - 0:45L/R lateral hamstrings

[Allen Yeh]

10/12/10
BW = 188
simple 6
chinup - chin to bar - 3 minutes - 32 - 14, 3, 3, 3, 3, 2, 3
jump rope -0:30

bench press - 45 x 8, 95 x 5, 135 x 1, 135 x 5, 165 x 5, 185 x 9
barbell row with head supported - 45 x 8, 95 x 8, 95 x 8, 95 x 8, 95 x 8
(superset with full rest - 1:00)

DB incline NG bench - 45 x 15
DB row w/head supported - 35 x 17
(superset with full rest - 0:30)

lumberjack press - bar x 8, 25 x 10L/R, 25 x 10L/R, 25 x 15L/R
full contact twist - 25 x 6L/R
landmine - 25 x 6, 25 x 12
(superset with no rest)

rope pressdown - 35 x 14,35 x 12, 35 x 12
hammer curl -30 x 12, 30 x 11, 30 x 6
(superset with no rest)

MobWOD #51: 1:00 each piece
#1 - 1st rib with arm overhead and lifting up hips
#2 - lacrosse ball on subscapularis
#3 - lacrosse ball on triceps
#4 - lacrosse ball on external rotators
#5 - lacrosse ball on pec minor w/ external rotation
#6 - lacrosse ball on lat insertions