6/24/24. MONDAY: SEAL FND CHALLENGE modified workout
6/25/24. TUESDAY: TEMPO running or on the bike
6/26/24. WEDNESDAY: 8 AM STRENGTH TRAINING CIRCUIT/ SEAL FND workout
6/27/24. THURSDAY: SPEED-WORK
6/28/24. FRIDAY: Swim, bike, run, row
6/29/24. SATURDAY: 8:30 AM. HR/XT/CARRIES/SWINGS and SEAL FND workout
6/30/24 SUNDAY: SWIM, BIKE, RUN or ROW…..endurance day.
Hi Folks,
The workouts continue and you’re organizing your week to do the NYC SEAL Fnd CHALLENGE training days so that you’re in full swing for the full month of July. (The NYC SEAL FND CHALLENGE I describe in last week’s post)
I encourage all of you to take on even a much modified version of the Challenge in support of Dave’s efforts and to help you maintain consistency through July and August. Modify or substitute the exercises if you have no access to a gym and also modify the sets and reps to your fitness level. Doing a single session should only take ten minutes or less. Some ideas:
Push-Ups: Execute on the ground, or with push-up apparatus that rotate for wrist comfort; or do on an elevated height such as the kitchen sink counter, table, or sawhorse: the higher the hand placement the easier is to get those reps in. Begin with three sets of modest reps three days per week. Remember the effort will accumulate as the week goes on; therefore finish each session with “energy in the tank”. Example 3 x 5-10 reps; come away knowing you could have repeated the reps and sets.
Pull-Ups: If they are too difficult, use the Assist Pull-Up machine at the gym, or from a pull-up bar using a large resistance band to assist with the pull-ups; or Inverted Rows utilizing a 5′ iron bar or strong stick placed at about sternum height or lower on supports. Your body with its heels on the ground, face-up and the body at a slant allows you to do pull-ups bringing chest to the bar: a back builder. Also can do KB Swings for 3 x 10-12 reps and finally KB/DB 1-arm fwd stance Rows as another alternative. Then if you have the time get in a swim on Sunday.
6/24/24. MONDAY. NYC SEAL FND Challenge workout.
6/25/24 TUESDAY. TEMPO quality high, but controlled steady effort for each bout at 10K pace effort. After the warm-up mile run: 12′ tempo (2′ easy) – 10 ‘ tempo , then run to finish at moderate pace.
6/26/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ DEADLIFTS. 8 AM at Warren’s Gym .
Deficit KB Sumo Deadlifts
Left, KB Half Kneeling Windmills
Right, KB Half Kneeling Windmills
Incline Push-Ups
Slam Ball Hip Bridges
Wipers
DBL KB Dead Stop Cleans ( use heavy as possible kettlebells)
Alt R/L Weighted Vest Reverse Lunges or do Parallel Squat Hold
Landmine Left, Fwd stance Presses
Landmine Right, Fwd Stance Presses
Blk Belt KB Curls / “21’s” w/ weighted Bar
2 x 6 Heavy KB Swings
Farmer Carry / Grip Plate O’Head Carry ( 25# or 35#)
Finish with BB or TRAP BAR DEADLIFTS, 3 x 3-5 reps.
6/27/24 THURSDAY. SPEED-WORK at your local track. After your mile warm-up, 6 x 30 meter pick-ups with quick cadence.
A gp: 2 x 100 (100); then 3 Rounds of ( 600 (200) – 400 (200) – 200 (200)).. Run the 600’s at 5K pace; the 400’s and 200’s faster.
B gp: 2 x 100 (1000; then 3 Rounds of: ((2 x 100 (100) – 2 x 150 (50) – 2 x 200 (200))
6/28/24 FRIDAY. Swim, Bike, Run or Row, an endurance training day.
6/29/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/SPRINTS/ DEADLIFTS. 8:30 AM start in Lot “C” of the Seminary College, 201 Seminary Drive in Strawberry/ Mill Valley. I’ll arrive about 8 AM to unlock the chain gate so you can park and I will begin my exercise stations set-up.
Joining in so far: Josh, Dan, Paula, Judi, Shirley, Tom, Elizabeth,
KeesTraining 