The Ultimate Training Guide for the Army Combat Fitness Test by Bonilla Christopher
Author:Bonilla, Christopher [Bonilla, Christopher]
Language: eng
Format: epub, azw3, pdf
Published: 2020-06-19T16:00:00+00:00
F) Leg Tuck Work
Pullups for maximum repetitions in one set, then do two more sets with half the amount of reps you were able to do in the first set.
THEN
Single Arm Dumbbell Row
3x12 @RPE7
Saturday
A) Barbell Bench Press
Use the drop set weight from Thursday and complete 3x10 with that weight.
B) Barbell Overhead Press
Work up to a conservative 5RM @RPE 8 for 1x5.
Drop Sets:
Take 10lbs off the bar and complete 2x5.
C) Leg Tuck Work
3x15 Lat pulldown @RPE 8 (if available) OR Banded pull-ups. Choose a band that allows you to complete 3x10 pull-ups.
--THEN--
3 Rounds of:
25 Flutter kicks
10 Hanging leg raises OR Hanging knee raises . Lower your legs as slowly as possible.
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