Day 1Warmup Run 1000 StretchPullups 246810

Topics: Exercise, Time, Stretching Pages: 9 (2447 words) Published: December 13, 2014
Day 1
Warmup run 10:00 / stretch
Pullups 2,4,6,8,10 - stretch legs to prep for run in between sets. Repeat 4 times
Run 1 mile

Pullups - max
Situps 50
Swim PT:
Repeat 5 times
Swim 100m timed
Rest with 50 abs of choice

(if no pool - replace with 100m running sprints or 2 min fast bike) Day 2

Run 1 mile/stretch
Special USNA Summer Seminar Workout this AM
Pushups: 5,10,15,20,25,
30,35,40,45,50

In between each pushup set above do:
Squats 10-20
Situps 20-40
flutterkicks 20-25
Once done do one extra set of 25 pushups to get 300 total reps 1 mile easy run
Day 3
5:00 warmup jog stretch
3-4 mile timed run

Swim workout:
500m warm-up any stroke

5 x 100m hypoxics at 4,6,8,10,12 stroke per breath

Repeat 5 times
25m underwater
25m easy stroke / catch your breath
rest 30 -45 seconds
Run - 2-3 mile run
 
 
5:00 warmup
stretch 
Run 2 miles
 
Repeat 3 times
Pullups - max
TRX atomic pushups - max
TRX Rollouts - 10-15
situps - 1 min
flutterkicks - 1 min
Run 2 miles
Repeat 3 times
Pullups - max
TRX atomic pushups - max
TRX Rollouts - 10-15
situps - 1 min
flutterkicks - 1 min
TRX exercises on video
 
Day 5
5:00 warmup
stretch 
3-4 mile run
or
1 mile swim
or
20 mile bike
 
Day 6
 
Run 2.5 miles

Obstacle Course Simulation Workout:
*8 count pullup workout - go til you fail at pullups
or if you have access to an obstacle course - do a max pullup set then run the o course.  Repeat as many times as you can - we did 4-5 times today Run 2.5 miles
Day 7 Day off or make up day

TRX – info: www.stewsmith.com/linkpages/TRX2.htm

Day 1

2 mile run / stretch

Warmup with:

repeat 10 times
jumping jacks 10
pushups 10
Pullups 2,4,6,8,10 - stretch legs to prep for run:

TEST:
Pushups 2 min
rest 2 min
Situps 2 min
rest 2 min
Pullups - max
Rest 10 min

1.5 mile timed run

500m swim any stroke:

Repeat 5 times
25m underwaters
- 25m CSS easy
- rest 30 seconds
Day 2
Run 1 mile
Stretch

Repeat 5 times
Run 200m fast
squats 50
Run 200m fast
lunges 25/leg
Run 1 mile
Swim with fins 2000m
Run 2 miles or ruck with 25# for 2 miles
Day 3
Run 2 mile / stretch
8 count BB pullup / pushup pyramid:
go until you fail at pullups - if you can get 1 to 20 that = 210 eight counts and pullups!!! Swim:
500m timed
5 x 100m CSS paced at goal 500m pace
10 x 50m CSS at least 50 seconds - rest 20 seconds per set
2 mile run
Day 4
Your choice of cardio day:
45-60 minutes of:

running, biking, swimming, rowing, elliptical etc..

If you need a non impact cardio day - take it...
Day 5
Run and Leg PT
Track Workout:

Repeat 8 times
1/4 mile at 90 seconds - rest 45 seconds

Repeat 25 times:
50m jog / 50m sprint
- pick any exercise from below and do 25 reps in between each 50/50m

Pushups (any type)
Situps
crunches (any type)
flutterkicks
leg levers
scissors
TRX - any exercise
squats, lunges, heel raises
KB swings
woodchoppers
8 count pushups
burpees...etc.etc

1 mile swim with fins
 
Day 6
Run and Pullups Day
Pullups 2,4,6,8,10 - stretch legs to prep for run:
Repeat 5 times
Run 1 mile
Max Pullups
Swim Workout:
500m timed

5 x 100m hypox at 8-10 stroke per breath

5 x 25m underwaters
- rest 20 seconds

Repeat 5 times
25m freestyle no breaths - stop and breathe (10-15 seconds) on the wall THEN swim 25m underwater  
 

Day 1

Run and Pullups - Swim and Pushups
Pullups 2,4,6,8,10 - stretch legs to prep for run:
Repeat 5 times
Run 1 mile
Max Pullups
Swim Workout:
250m timed
- Pt of pushups, situps, dips 25 each
Repeat 5 times
25m freestyle no breaths - stop and breathe (10-15 seconds) on the wall THEN swim 25m underwater _ pt of pushups, dips, situps 25 each

Cool down 500m swim
Day 2
Run 4mile timed run

Swim 1 mile swim with or without fins
Optional - 3 mile run or ruck with 50lbs
Day 3
Run 2 mile / stretch
8 count BB pullup / pushup pyramid:
go until you fail at pullups - if you can get 1...
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