PT Plan Wed Mar 18 2009 (Muscular Endurance)

Lead by CDT Thomas/CDT Moore
The focus of this session will be muscular endurance. Thus, the formation will break
out into ability groups based on your March APFT pushup score.

Required uniform- Black golden Lions t-shirt, normal PT shorts, shoes, and socks, PT belt, and winter PT’s- TOP and BOTTOM (Does not have to be official Army winters)
Task- To maintain or improve fitness levels
Conditions- In a formal PT setting, cadets will maintain or improve fitness levels by following PT schedule
Standards- Using the time allotted cadets will perform to their maximum abilities

"Alpha" 68-Above-Burt
"Bravo" 67-55-Johnson
"Charlie" 55-43-Moore
"Delta" 43-26-Butler
“Echo" 25-Lower-Relyea

Each group will warm up with 2 minutes of in place jogging.
Then, each group will do a circuit of PT consisting of the following:

1 Regular P/U. Reps will be decided by group leader. Approximately 75% of maximum APFT score
2 Regular S/U. Reps will be decided by group leader. Approximately 75% of maximum APFT score
3 Rest for 2 minutes in the superman resting position
4 Wide arm P/U. Reps will be decided by group leader. Approximately 50% of maximum APFT score
5 Rocky S/U. Reps will be decided by group leader. Approximately 50% of maximum APFT score
6 Rest for one minute in the roach resting position
7 Close hand P/U. Reps will be decided by group leader. Approximately 25% of maximum APFT score
8 Crunches. Reps will be decided by group leader. Approximately 75% of maximum APFT score
9 Rest in the plank position for two minutes
10 Little man in the forest in cadence. Approximately 10-20 reps
A. Group Leader Smoke session until 1944 when above exercises are completed
-Recommend exercises
-Side Straddle Hop
-Mountain Climbers
-Up-Downs
-Flutter Kicks
-Buddy P/U

11 Cool down with 1-2 laps around track at conversational pace


Timeline:

1900 - Fall in and accountability at the track
1902 - Receive formation and begin stretching
1915 - Formation will break out into 5 pushup ability groups.
1918 - Ability groups will begin muscular workout
1950 - Begin cool down stretch and AAR
1955 - Turn over to PSG, PL
1800 - Dismissal from PT