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6:00 AM
5k Run
11:30AM
Pushups-5xF
Squats- 5x5 with 190lbs. Then 3x3 with 205lbs. Then 1 Rep for 225lbs.
Weighted Calf Raises- 6x20 with 145lbs.
Weighted Dips- 6x5 with 55lbs.
Overhead Press with Band- 20, 20, 15, 15, 15. (Heaviest Band)
Barbell Overhead Press- 5x5. 2 Sets with 120lbs. Then last 3 Sets with 130lbs.
6:00AM
5k Run
11:00AM
Weighted Pullups-6x5 First 2 sets at 35lbs. Last 3 sets at 40lbs. 1 set at 45lbs.
Hanging Knee Raises-30, 30, 20, 20, 20
Weighted Chinups-5x5 First 2 sets at 40lbs. Last 3 sets at 45lbs.
Barbell Curl- 5 reps at 75. 5 reps at 85. 3 reps at 85. 5 reps at 85. 5 reps at 85. 5 reps at 85. 6 Sets total.
Resistance Band Curl-20, 20, 20, 20, 20 (Heaviest Band)
Chest Expansion with Band-20, 20, 20, 20, 20 (Heaviest Band)
Inverted Rows-20, 13, 10, 10, 10, 10
9/30
30 Minute Sprints.
30 Minute Workout:
Towel Pull-ups
Tire Flips
Log Press
Push-ups
Curls with Dumbells
Weighted Sit-ups
1 minute on, 1 minute off for exercises.
15 Minute Jump-Rope.
10/2
45 Minutes of Rugby
10/4
6:30AM
5k Run
11:30AM
Pushups-(5 Sets)20, 20, 20, 20, 20, 15, 15, 15, 15, 15.
Squats-(5 Sets) 5, 5, 5, 5, 5. 195lbs
Weighted Calf Raises-(6 Sets) 15, 15, 15, 15, 15, 15. 175lbs
Overhead Press with Band-(5 Sets) 20, 15, 12, 12, 12. (Heaviest Band)
Side Raises with Band-(6 Sets) 20, 15, 15, 15, 15, 15. (Heavy Band)
Weighted Dips-(6 Sets) 6, 6, 6, 6, 6, 6. 55lbs
Military Press with Barbell-(5 Sets) 5, 5, 5, 5, 5. 125lbs
10/7
20 Minute Run
Circuit Workout: 35 Minutes. 1 minute on, 1 minute off for each exercise.
Buddy Carries
Weighted Runs
Sprawls
Clean&Press
Lunges
Stance(motion)
3 sets of suicides.
10/9
Max Seal:
Burpees(3 Sets) 40, 30, 20
Sit-ups(3 Sets) 40, 30, 20
Crunches(3 Sets) 40, 30, 20
Push-ups(3 Sets) 40, 30, 20
Bicycle Kicks(3 Sets) 40, 30, 20
Mountain Climbers(1 Set) 30
Good Mornings(3 Sets) 40, 20
15 Minute Wind Sprints.
10/11
6:30AM
5K Run
10:30AM
Pullups - 12x10
Squats- 5x5- @135, 155, 165, 175, 175
Chinups- 12x10
Dips- 12x10
Overhead Press- 5x5- @95. Should've done more weight. Seemed pretty easy.
10/12
6:30AM
10 sets of 80yd sprints.
2 minute rests on first five sets.
1 minute rests on last five sets.
10 pushups after each set.