1 hour racquetball
30 seconds ea exercise followed by 30 seconds of rest. during rest perform 5 perfect pushups. Repeat 3 times.
1. GHD sit up
2. V-sit
3. Static hold on rings/TRX @ top of push-up position
4. Tuck hang
5. Left plank
6. Front plank
7. Right plank
8. Vertical sit up
Sauna
‘Russian Aggression’
10 rounds: 3x Front Squat @ 155#
5 rounds: 8x DL @ 185#, 30m sled push loaded with 180#, 5x one arm over head sit ups @ 30#
3 rounds: 10 elevated push ups, 10 pull ups, 8x dumbbell press @ 40#
3 rounds: 1min KB swings @ 53#
Back from vacation baby and im ready 2 get back 2 it.
not 100% positive ill continue smolov because i want to prep for ski vacay.
10 min row ( 2600m ish i think)
10 x 5 Back Squat @ 225
10 x 5 pull ups
10 min ski erg
stretch//sauna
20.1 – 10 rounds @ 95lbs (15 min time cap…)
Ground-To-Overhead x 8
Bar Facing Burpess x 10
Time: 16:21
Squat
225 x 10
245 x 10
265 x 10
315 x 3
315 x 3
315 x 3
Front Squat
4 sets: 225 x 5
DB Bench
4 sets: 55s x 20
Dynamic warmup
Stair master 10 min
Poor mans reverse hyper 4×10
Superset 4×10
DB bench @70#
BB bent row @135#
Superset 4×10
Incline BB bench @145#
Pull-ups
Superset cable machine 4×10
Wide grip neutral grip row
Single arm straight pull down
1hr Racquetball
Sauna
Dynamic W/U
Then:
Squat – 1×10, 1×5 dead stop @ 135, 1×5 @ 170, 1×5 @ 195, 5×5 @ 215#
Then:
Press – 1×5 @ 110, 1×5 @ 125, 1×5 @ 140, 1×12 @ 110#
Then:
100x chins
100x pull aparts
Swim:
100 fr, 100 IM, 100 kick
3×150 (50ez/50mod/50fast)
6×25 alternating free/fly sprint
100ez
4×100 desc. 1-4
100ez
2×25 underwater
Dynamic W/U
Then:
Squat – 1×10 @ 135, 2×5 @ 135 (dead stop), 1×5 @ 150, 1×5 @ 170, 1×5 @ 195, 1×20 @ 135#
Then:
Press – 10×5 @ 75#
Then:
5 rounds – 5 weighted chins @ 25#, 20 face pulls, 20 shrugs @ 50#
Buddy workout from the Ranger RAW Pt book
1 hour racquetball as warmup
3×10 Turkish getups each side @35#
1 min rest
Ground based combo twist (30 sec each hand, 25 sec each hand, 20 sec each hand), total 2:30 nonstop work. Repeat 4x @45#
1min rest
3×15 KB swing @62#
1min rest
3x Buddy med ball side throw. 1 min work, switch sides at 30 sec. @20# med ball
1 min rest
Body weight circuit:
EMOM for 15 minutes
15 squats, 10 pushups, 5 pull-ups
1 min rest
500m row sprint for time
1:38
Steam sauna
SeaLab Fitness 