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Day 1 Pullups - 75 total reps in as few sets as possible...
resting with
50 pushups
50 abs of choice
Run Swim:
Run 15 minutes
Swim 15 minutes
How far do you get
???
Hypoxic 500s
500m at 2 or 3 strokes per breath
rest 1-2 minutes
500m at 4 or 5 strokes per breath
rest 1-2 minutes
500m at 6 or 7 strokes per breath
Light
weight Shoulders
Lowerback
Plan
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Day 2 Easy run 3 miles
Leg PT:
Repeat 4 times
run 1/4 mile in under 90
squats - 20
lunges - 10/leg
Lowerback
Plan
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Day 3 Warmup/Stretch
Upperbody
Repeat 5
times
jumping jacks - 10
pushups 10-20
pull-ups max or pulldowns 5 heavy
Abs from Day 3
Run /
lift / bike
1) Run 20 minutes distance ___?
2) Repeat weights 3xs
Bench press 20
pull-ups max reps or pulldowns 10 heavy
tricep pushdowns 10
biceps 20 reps
dips 10 reps
military 10 rep
3) bike or row or swim 20:00
Light
weight Shoulders
Lowerback
Plan |
Day 4 Track Day
5:00 jog / stretch
Run 400m in 2:00
stretch legs again
Run 400m in 1:45
rest 1:00
Run 400m in 1:30
rest 1:00
Run 400m in 1:20
rest 1:00
Run 400m in 1:10
rest 2:00
Run 400m as fast as possible - shoot for 60 seconds...!!!
Repeat in reverse order
but add in 20 squats / 10 lunges per leg in between each 400m on the
way down...
Done... |
Day 5
Easy day - long run 5 miles
Day 6
100 pullups
200 pushups
300 situps or other abs of choice
Repeat above circuit until you reach 100 pullups in as few sets as
possible...
Shoot for 4-6 sets of above
Cooldown :
Bike or swim
20:00
Light
weight Shoulders
Lowerback
Plan |
