Potential PT #1 – Strength

Today after yesterdays long run is a good day to work on total body strength gains.

Stretch

Bench Press – 145 lbs. 4 Sets of maximum repetitions

Thrusters – 95 lbs.  3 sets of maximum repetitions

Deadlift – 135lbs. 3 sets of maximum repetitions

Abs:  Flutter Kicks 30×2          Situps 30×2        Leg Levers 20×2        Bridge/plank 1 minute (twice)

Stretch

- Ben

Potential PT #2

Decline Dumbbell Bench 90lbs (45lbs each arm) 15 x 3
Incline Dumbbell Bench 90lbs (45lbs each arm) 15 x 3
(NOTE: Sometimes these two can be different in terms of difficulty for certain people so adjust weight accordingly. The weight here is just a suggestion)

Dumbbell Single Arm Rows 15 x 3 (Both arms)
Dumbbell Military Press (seated) 15 x 3

Dumbbell Shoulder Extensions 10 x 3 (start with arms at sides and raise straight out to the side with both arms)
Dumbbell Shoulder Shrugs 20 x 3

Pull Ups 7 x 3
Chin Ups 7 x 3
Cliffhangers 6 x 3 (both sides)
(NOTE: An example of these is in the Previous PT’s of The Week-SEALs workout)
Dips 20 x 3

Abs:
Double Crunches 30 x 2
Flutter Kicks 40 x 2
Sit Ups 30 x 2
Bicycles 40 x 2 (count: 1,1,2,2,3,3,etc.)
Ball Sit ups (on a physio/exercise ball) 30 x 2
Plank 1 minute

-K

Potential PT #1 – Grind

Well here we all are again, another Monday!

Stretch

Run 1 mile

Pull Up Pyramid with 20 lbs – Regular Grip

Power Pushups – 20×2
Staggered Pushups - 20×2
Regular Pushups – 20×2
Diamond Pushups 20×2

Prison Squats - 25
Aleternating Lunges – 25 each leg
Jump Squats – 25

Situps 40×2         Flutter Kick 40×2          Leg Levers 30×2            Crunches 40         Bridge/Plank 1 minute

Run 1 mile

Stretch

- Ben

Image via Wikipedia

Potential Pt #1

After the long run yesterday today would be a good time to work on increasing overall muscular strength and endurance.

Stretch

Pushups – 20×2
Bench Press – 155 lbs. 3 sets of 6 reps
(If you are going for muscular endurance you will want to increase the receptions to between 8-12. You can do this by decreasing the weight.)

Squats – 10×2
Weighted back squats – 185 lbs. 3 sets of 6 reps
(Again if going for more endurance then lower the weight or raise the repetitions.)

Calf Raises – 3 sets of 15 repetitions either on the edge of stairs or on a machine with weight

Dive Bomber pushups 10×3

Flutter kicks 40 Sit ups 40 Leg Lifts 40 Crunches 40 Plank/Bridge 40 seconds on front and both sides

Stretch

- Ben

Potential PT #2

This is from a PT of the week. Go to the left side and click on “Previous PT’s of the Week” and find ‘Spartacus’.

This is a great workout. Here is the link if you cannot find it: Click Here

-K

Happy Monday! If that’s even possible…

Stretch

Run 1 mile (Run this one as though you’re shooting for your best single mile time ever! Do not get to the point of injury, but push yourself)

Regular pullups 3 sets of 6 repetions
Wide pullups 3×6
Underhand (chinup) 3×6
Close grip 3×6
Cliffhangers 2×6

Pushups 3×30
Wide pushups 3×30
Diamond pushups 2×15
Dive bombers 2×10

Abs:
Flutter kicks 40        Situps 50         Leg Lifts 40         Crunches with legs in air seated position 50         Plank/Bridge 1 minute and 30 seconds

Stretch

Enjoy!

- Ben