Week of 3 Feb 08 Work out

4 Feb

5 Weighted pull ups (45 lbs) and 10 weighted dips (45 lbs) super set times 5
12 pull ups and 30 push ups super set times 3
15 push ups, 10 diamond push ups times 4 (with a partner and the rest period was when my partner was doing his set)

Good mornings 95 lbs 3x10
8 tabata intervals of sit ups

6x100m swim

5 Feb

100m swim warm up
250m swim
100m pull buoy
50m kickboard
250m swim
100m pull buoy
50m kickboard

4.5 mile run w/ gear

~10 rounds of 1 minute on 1 minute off grappling

6 Feb

Track workout
1200m jog warm up
4x400m, 2x800m, 4x400m (1:30 recovery on the 400s, 2:00 recovery on the 800s)
1200m jog cool down

50, 40, 30, 20, 10, 20, 30 push ups
50 4-count flutterkicks, 15 v-ups w/ 25 lbs, and 30 sit ups in a circuit 3 times

7 Feb

100m swim warm up
250m swim
100m pull buoy
50m kickboard
250m swim
100m pull buoy
50m kickboard

4 mile run w 20 lbs ruck
30 sit ups and 30 back extension times 2

Squat 195 lbs 1x10, 2x8
Overhead press 105 2x10, 1x7, 1x3
Bench press 205 lbs 1x6, 1x5 165 1x10, 1x8
Weighted pull up (45 lbs) 5x5

8 Feb

2 mile recovery run easy pace
20 minutes of 5 pull ups, 10 push ups, 15 bodyweight squats continuously ~ about 25 rounds done