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Day
1
5:00 jog / stretch
100 pullups in as few sets as possible
run 1/4 mile in under 1:30 - 1:45 each set
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
Run / Leg PT:
Repeat 6 times
Run Ό mile 1:30 -2:00 pace
Squats 20
½ squat / jumps 10
½ lunges 10/leg
abs of choice 50
Swim for speed workout:
freestyle
Repeat 20 times
25m sprint / rest 30 seconds
(shoot for 20-30 seconds)
Repeat 10 times
50m sprint / rest 30-45 seconds
(shoot for 35-45 seconds)
Repeat 5 times
100m sprint / rest 1:00
(shoot for 1:20-1:40
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
Bike pyramid:
Lifecycle type machine
Manual mode
Level 1 for 1 minute
Increase 1-2 levels per minute
until near impossible to pedal then repeat in reverse order should
take 20-30 minutes
Keep at 80-90 rpms
Additional Leg/PT
Repeat 4 times
Run 1/4 mile fast
Squats - 20
lunges - 10/leg
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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 |
