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Monday 5:00 warmup stretch
Upperbody PT Pullups: 4,6,8,10,12 of each grip below 1) regular grip 2) reverse grip 3) close grip 4) wide grip 5) mountain climber (200 pullups - HE man)
Swimming / PT Repeat 10 times 100m freestyle (hypoxics eash set) 20 pushups do 25-50 abs below
Abs that work your hip flexors too Flutterkicks - 50 Leg levers - 50 Scissors - 50 (with boots on)
Repeat Wednesday shoulder workout with 5 lb dumbbells..2 x’s
Run - ½ mile repeat 2x’s at 3:00-3:30 ¼ mile repeat 6x’s at 90 seconds Walk 2:00 in between runs
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Tuesday Warmup -run 5:00 stretch
swimming
500m CSS 500m CSS with fins 3 x 100m sprints – shoot for 100m = 100 secs 4 x 50m sprints = 50m = 50 secs (rest ::30 each 100/50m)
200m cool down
3 mile track workout – run 1 mile timed repeat 8 times ¼ mile 90 seconds walk 90 seconds stretch
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Wednesday 5:00 warmup run stretch
Upperbody PT Pullups: 100 pullups in as few sets as possible – rest with 50 pushups / 50 abs
Swim PT repeat 10 times swim 100m free hypoxics each set 20 pushups ___abs below Abs: max situps in 2:00 situps - 50 crunches - 4 x 50 (reg,rev,L/R) leg levers - 100 Flutterkicks - 100 ½ situps - 100
Back pack with 40 lbs on your back walk fast for 2 miles
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Thursday 5:00 warmup stretch
Run 1 mile (7:00 pace) squats - 40 run 1 mile 7:00 pace lunges - 40 run 1 mile 7:00 pace squats 40 run 1 mile 7:00pace lunges - 40
Do your best to keep it at 7:00 pace
Hypoxic swim 2,4,6,8,10,10,8,6,4,2 x 100m each strokes per breath total 10 x 100 m
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Friday
Day off
Stretch or swim
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Saturday 5:00 warmup jog stretch 2 mile timed run
No RUN day Back / lowerbody PT repeat 2 times bike 5:00 max pullups squats - 50 max pullups lunges 20 / leg max pullups calves - 50 max pullups flutterkicks-100 (8 sets of max pullups = total)
1000m swim 500m swim (over / unders) 500m swim timed CSS
Sunday Rest Day
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