Marine Corps Reference Publication (MCRP) 5-12C, Marine Corps Supplement to the. Department of Defense Dictionary of Military and Associated Terms, is an extension of. JP 1-02 and provides Marine Corps-specific terms and definitions.
The first workout starts with a modified tri-set for the chest, designed to pump your pecs and stretch the connective tissue that surrounds them, thereby allowing more room under your skin for the muscles to grow. The second chest blast is done by pairing pushups with very heavy sets of dumbbell bench presses.
To stretch your chest muscles, lie on your back with knees bent to flatten your lower back. Bring your arms out to the side at 90 degrees. Hold for 30 - 60 seconds. Be sure your lower back does not arch. Relax, then repeat. Slide the arms up to 120 degrees and stretch there as well. Perform 3 - 5 repetitions.lowly lower the pole behind your head until you feel the stretch or the pole come to rest at the base of your neck. Hold this pose for 10-20 seconds. Do this only once. Hold your arm raised to the side to 90 degrees with the elbow flexed to 90 degrees. Stand next to a wall and place your elbow and forearm against it.