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Day1 Warmup/Stretch
Pullups 5 sets of
4,6,8,10,12 of grips:
1- regular pullup
2 - Reverse pullup
3- Close grip
4 - Wide Grip
5 - Commando grip
rest in between sets with 30 seconds of abs of choice or pushups or
dips
Repeat 3 times
Swim 500m
- 4 strokes per breath
- 6 strokes per breath
- 8 strokes per breath
Run 2 mile timed
Cool down /
Stretch
Light
weight Shoulders
Lowerback
Plan |
Day 2
Repeat ten times
Jumping jacks – 10
squats – 20
Repeat 3 times
Run 1/2 mile run fast
Woodchopper Squats 20
Woodchopper Lunges 20
Side stepping squats -20
3 mile cooldown run or
10 mile bike
Lowerback
Plan |
Day 3
PT Superset:
Repeat 5-10 times
pullups 10
Pushups 25
Abs of choice - 25
Dips - 10-15
(all should be sub max effort)
Run 4 mile timed
or
Swim: 1500m
or
Bike
30:00
Light
weight Shoulders
Lowerback
Plan |
Day 4
Day off...rest
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Day 5
100 pullups
200 pushups
300 situps
1/4 mile run in 90-100 seconds
Repeat above circuit until you reach 100 pullups in as few sets as
possible...
Bike or swim
20:00
Light
weight Shoulders
Lowerback
Plan |