2045-2100
Pull-up Program: 4, 4, 3, 4, 6 (90 sec rests)
Wednesday, October 10, 2012
4-a-day TUESDAY
TUESDAY
0630-0725
Gym: Upper-body Strength
Bench: 5 x 115 lb
3 x 135 lb
1 x 150 lb (new max!)
Weighted-Pullups: 5 x (BW + 10 lb)
3 x (BW + 20 lb)
1 x (BW + 30 lb)
Military Press: 5 x 30 lb
3 x 35 lb
1 x 45 lb
0945-1100
Fitness Class: Total Body Workout
1245-1330
Swim: 50 Freestyle WU
550 Breast (13:51)
Splits: 1:01
1:10
1:13
1:16
1:18
1:18
1:18
1:19
1:19
1:22 (500 12:38)
1:12
100 CSS CD
Total: 700
1800-1900
Spec War Fitness:
20 8-count Body Builders
2 Push-ups, 1 Pull-up X 80 reps (20:00)
Buddy-carries
Lean&Rest + Push-ups (~5min)
0630-0725
Gym: Upper-body Strength
Bench: 5 x 115 lb
3 x 135 lb
1 x 150 lb (new max!)
Weighted-Pullups: 5 x (BW + 10 lb)
3 x (BW + 20 lb)
1 x (BW + 30 lb)
Military Press: 5 x 30 lb
3 x 35 lb
1 x 45 lb
0945-1100
Fitness Class: Total Body Workout
1245-1330
Swim: 50 Freestyle WU
550 Breast (13:51)
Splits: 1:01
1:10
1:13
1:16
1:18
1:18
1:18
1:19
1:19
1:22 (500 12:38)
1:12
100 CSS CD
Total: 700
1800-1900
Spec War Fitness:
20 8-count Body Builders
2 Push-ups, 1 Pull-up X 80 reps (20:00)
Buddy-carries
Lean&Rest + Push-ups (~5min)
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