Exercise

I used to cross country as a kid. I stoped during highschool and I am restarting. The main source of my modivation is the idea that anything can happen and I need to be strong enough to protect my loved ones, or at least fend for myself.

I am want to join the military, 18D if I can through the 18X route.

Summary of Exersizes for Army Combat Fitness Test

6 events in 70 mins or less --> source

1. three-repetition deadlift
2. standing power throw
3. hand-relase push-up
4. sprint-drag-carry
5. plank
6. two-mile run

Soldiers will begin with 10-minute preparation drills preparation drills include:

• The bend and reach
• Rear lunge
• High jumper
• Rower
• Squat bender
• Windmill
• Forward lunge
• Prone row
• Bent-leg body twist
• Push Up

1. Three-Repetition Deadlift

When scorecard is given an additional 10 minutes for a self-paced warmup for the deadlift starts The heaviest weight lifted three times is the recorded score

The deadlift event has three phases:

Preparatory "Get Set"
• feet sholder width aprt, bend at knees & hops, grab center of handles
Upward movement "Go"
• stand, lift bar, upward stance
Downward movement
• lower bar w/o droping, touch ground, no rest

2.Standing Power Throw

First throw is for practice 2 throws r recorded, longest = score for event 10lb, standing at line, not on or over

3. Hand-relase Push-up

Get set - stance
• prone postion, index fingers inside edge of shoulders, feet boot width apprt.
Go - clock begins
• Signle unit, straight alignment, hips, chest and thighs touch ground, not face nor head
• After a 90-degree angle, elbows should bend

"rest postion" = front leaning rest position, not on ground, and feet must remain on ground.

4. Sprint-Drag Carry

"Get set"
• prone position - top of head is starting line,
"Go"
• stand up and sprint 25 meters, touch 25 meter line w/ foot and hand, then spring back to starting line
• drag 90lb sled, grabbing strap Handel, until entire sled over 25m line, and back to start point,
• Lateral shuffle, touch 25 m line w/ hand and foot, then lateral back, facing same direction
• gather two 40lb run to 25 meter turn line, step on, and run back to start point
• then sprint, touch w hands and foot and return to start point

5.Plank

Army doesn't recommend concrete, gravel or dirt surface, but grass and flat area.
"Get ready"
- hands in fist/w pinky side on ground or laying flat palms
"Go"- continue

6. Two-mile run

Flat No headphones

Progress Log

For now I will focus on the plank and Two mile run

2 Mile Run

Plank