"Operator Ugly"
Fitness test designed for Military/LE Operators. There are five parts plus a warm up. The test is designed to be completed in 90-105 minutes.OPERATOR UGLY
Warm up: 4 Rounds
10x Goblet Squat @ 12kg
8x Push Ups
10x Sit ups
Training:
(1) Max Reps Bench Press @ 185# (men), 95# (women)
Protocol: Do one warm up set of 10 reps @ 135# (men), 45# (women). Then do a second warm up set of 5 reps @ 165# (men), 65# (women). Then load up 185# (men), 95# (women) and do as many reps as possible. You can "rest" holding the barbell up, off your chest in the elbows locked out position as you fight for more reps.
The barbell must touch the athlete's chest for each rep, and finish with the elbows locked out. Feet must remain on the floor, and the athlete's butt cannot lose contact with the bench - no excessive arching!
(2) Max Reps Front Squat @ 185# (men), 95# (women)
Protocol: Do one warm up set of 10 reps @ 135# (men), 45# (women). Then do a second warm up set of 5 reps @ 165# (men), 65# (women). Then load up 185# (men), 95# (women) and do as many reps as possible. You can "rest" in the standing position, holding the barbell on your chest in the "rack" position.
The athlete must lower the barbell until his thighs are at parallel or below. If you have a dynamax medicine ball, place it below the athlete, and have him touch the ball with is butt for the "bottom" position. The top of the range of motion is standing with the hips locked out at full extension.
The athlete may hold the barbell on his chest which his hands and arms in the "clean" position, or crossed in the "body building" front squat position. Clean position is preferred, but not required.
(3) Max Reps Dead Stop Dead Lift @ 225# (men), 135# (women) in 60 seconds
Protocol: Do one warm up set of 10 reps @ 135# (men) 65# (women). Then do a second warm up set of 5 reps @ 185# (men), 95# (women). Then load up 225# (men), 135# (women) and do as many reps as possible in 60 seconds. NOTE THAT THESE ARE DEAD STOP DEAD LIFTS - NO BOUNCING! The barbell must stop completely on the floor after each rep. Watch the clock, and when the second hand hits 60 seconds, stop.
Range of motion starts with the barbell resting on the floor and ends at the top of the lift with the hips fully extended. The athlete may rest by setting the barbell on the floor and standing up without it.
Safety - Each athlete is responsible for his safety and proper lifting technique. If you feel your lower back beginning to "break" it set, I strongly advise you set the barbell down and rest before attempting another rep. However, a full range of motion determines whether or not a rep counts. "Ugly" dead lifts count, but expect to have a very sore lower back the next day.
(4) 4 Rounds for total Reps
60 second 25m sprint
60 second rest
Protocol: Each full length counts as 1 rep. Each full round trip counts as 2 reps. No partials! The athlete has to sprint a full length to get the point for the rep.
(5) Max Strict Pull Ups
Protocol: These are dead hang and strict, chin above bar pull ups. No kipping, no chicken necking, no bullshit. The athlete can "rest" while hanging on the bar with both hands in the bottom position. There is no set warm up for this test.
(6) 80# (men) or 60# (women) Sandbag Get up, max reps in 10 minutes
Protocol: Start standing with the sandbag on one shoulder. Lay all the way down, then "get up" any way you want. The "finish" position is full sanding position, knees and hips at full extension, feet shoulder width apart. The athlete may or may not switch shoulders with the sandbag as he wishes. Do as many reps as you can in 10 minutes.
(7) 3 Mile Run wearing Body Armor or 25# Weight Vest within 30 minutes.
Protocol: Start within 10 minutes of finishing the Sandbag Getups. Time the run. You have to finish within 30 minutes.
-----------------------------------------------------------------------------------------------------------------------
I will post my results tomorrow. Need to eat and get to bed.
Miss B
