Workout

[Tim K]

My week starts with "Man-up Monday"

Warm up: 4 rounds of the following
10 kettle bell swings, 16 Kg
10 push ups
10 Goblet squats, 16 KG kettlebell
10 sit ups

Training
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps each of:
135# dead lift
Two handed dumbbell hang clean and press, 70# total
GHD sit-ups
135# squats
Scotty bobs, 25# dumbells (each push-up counts as one rep)

Run 2 miles

Best time to date is 80 minutes. The goal is to get to the point of really wanting to quit and pushing through.



Tuesday is a 3 mile run.

Wednesday is heavy weights and a three mile run.

Thursday is either another 3 miles if I'm beat or 1,500 step ups, 18" step, with a 25# dumbell in each hand.

Friday is heavy weights and 3 miles.

Saturday and Sunday vary from a rest day, a run, or a 10 mile ruck with a 50# pack based on how I feel (I'm damn old) and what family obligations I might have.

It's a light version of the training plan I used for the 24hr SAC. Mondays suck, but the rest is easy.