Jones' OCS training log

[Coach Jones]

So it's getting closer. The OCS is right around the corner and it's time to stop playing around and get to work. I have had to come to a few realizations as of late. The first is that though i'd hoped to enter OCS at a lighter weight, that just doesn't seem like it's going to happen (I'm sitting about 240 right now). What weight comes off, comes off and what doesn't that's fine too... OCS ain't a beauty contest. That said, i'll be training for IMS numbers in that division.

My training program from this point on will be really simple.

I'll be simulating the actual event every other day, and hitting Warrior Wellness daily, and twice on my rest/recovery days. In addition, no more than once a week, i'll be substituting my normal OCS workout with a Bruiser workout which will consist of only the OCS exercises (Mills and Swipes).

Today I tested myself to see where i'm starting this program from.

RESULTS:

1. Mills - 1 x 110 in 10:13 (arm parked 2x)
10 minute rest
2. Swipes - 1 x 50 4:45 (parked in back position 3x)

Notes:
The Mills felt great but I have a lot of room for improvement. The Swipes, as always, were my nemesis. They had me wanting to crawl into a corner and curl up in the fetile position after only 50. Next workout i'll definitely lengthen my rest period to at least 20 minutes. So with a total of 160 points I have quite a bit to go for the 231 that I need for IMS...but i'll get there.

All for today,
-Brandon Jones, CST

[Coach Jones]

Todays performance was not as good as I had hoped for. Yesterday, I hit a session of Warrior Wellness in the morning and then worked the kinetic chains from the OCS Manual. Good stuff.

Mills: (25 LB Clubbell®)
1 x 104 in 10:14

10 Minute Break

Swipes: (25LB clubbells)
1 x 35 in 3:58

Notes:
Lengthened the rest period a bit. Really glad I did as today's Mills seemed to be a bit harder than last time and the arm pump just wouldn't seem to go away.
On the Swipes, I tried to slow down my pace a little. It backfired on me as the "rests" in back position wore me out as much as the actual Swipes.

Tomorrow is another day of WW and KC's (and I plan on spending a lot more time on the upper back and neck area). Tuesday I plan on trying something new to get my body more used to bearing the load during the rest periods on the Swipes.

All for today,
-Brandon Jones, CST

[Coach Jones]

I haven't posted my workout logs for a while due to a little unplanned time off for the holidays, and then a period of time where I just felt like I wasn't "progressing" in my training. I knew that if I was going to reach my goal numbers I would have to use a method that would work for me. I have a problem with motivation, and tend to become bored easily when doing high repetition work. So I revamped my OCS program so that it would be both more "fun" for me, as well as produciiing the results I was looking for.

I started last week, and already im seeing amazing results.

The schedule works like this:
Day 1: Mills
Day 2: Rest
Day 3: Swipes
Day 4: Off
Day 5 :Test (Mills/15 minute rest/Swipes)
Day 6 : OFF
Day 7: OFF

Rather than simultaing the actual event performance of the Swipes and Mills, I do it like this:

Mills:
Bruiser Mills - As many as possible each side w/o parking.
Floor Park
Heavyweight Mills - As many as possible w/o parking.
Floor Park
15'er Mills - as many as possible w/o parking.
Done!

Swipes:
The swipes are done using the same protocol, only I allow myself to shoulder-park the Bruisers to work my ability accomodate weight in the shoulder-park position. (Shoulder parking the 25's was tiring me out almost as much as the actual swipes, this is really helping).

Today I opted for just testing the Mills to see if there was progress...

115 Reps each side w/o parking in 10 minutes...PR!!

I may get to the Swipes today but i'm not sure. If I do, i'll post the results when I finish.

All for today,
Brandon Jones, CST

[Coach Jones]

...70 Reps in 7 minutes. Not where i need to be yet...but getting closer.

Total Reps: 185...PR
-Brandon