FW: SEAL PT Schedule for this week

We're getting ready to start up Week#2 of SEAL PT and anybody that is
interested you are still more than welcome to come, just meet me in my room
anytime tonight (room #3435)so we can review what you've missed and any
questions you might have.For those who have been able to come let's keep up
the hard work! You guys have definitely been motivating me every morning!For
tommorow, meet me in my room in PT Gear at 0500 and make sure you bring
something to hydrate with. here's the schedule for morning PT this week:

MONDAY:
Upper Body PT
Pull-ups (sets x reps)
Regular grip 2 x 7
Reverse grip 2 x 7
Close grip 2 x 7
Wide grip 2 x 7
Mountain climbers 2 x 7
Pushups (sets x reps)
Regular 2 x 15
Triceps 2 x 10
Wide 2 x 15
Dive Bomber 2 x 15
Dips 2 x 15
Arm Haulers 3 x 30
Neck exercises
up/down: 25
left/right: 25
Abdominal PT
Do two cycles of:
Regular situps 40
4-way crunches 40
(Regular, Reverse,
Left, and Right: 40 of
each)
Leg levers 40
Flutter kicks 50
1/2 situps 40
Stretch 1 min.
Running
3 mile timed run (sprint 1.5 miles, jog 1.5 miles)

TUESDAY:
Swimming
200m warmup
500m sidestroke
3 x 100m sprints
4 x 50m sprints
200m cool down

WEDNESDAY:
Upper Body PT
Pull-ups (sets x reps)
Regular grip 2 x 7
Reverse grip 2 x 7
Close grip 2 x 7
Wide grip 2 x 7
Mountain climbers 2 x 7
Pushups (sets x reps)
Regular 2 x 15
Triceps 2 x 10
Wide 2 x 15
Dive Bomber 2 x 15
Dips 2 x 15
Arm Haulers 3 x 30
8-count Body Builders 15
Neck exercises
up/down: 25
left/right: 25
Abdominal PT
Do two cycles of:
Regular situps 40
4-way crunches 40
(Regular, Reverse,
Left, and Right:
40 of each)
Leg levers 40
Flutter kicks 50
1/2 situps 40
Stretch 1 min.
Running
4-mile timed run

THURSDAY:
10 x 50m freestyle with
10 sec. interval (rest) in
between each 50m
(Each level of the pyramid
is 50m).
(This is a hypoxic swim set with 2 breaths the first fifty,
4 for the second,6 for the 3rd, 8 for the 4th, and 10 breaths for the fifth.
#6 starts back down the pyramid with 8, then 6,4, and the last fifty is two
breaths)
Running
3-mile Track Workout
Jog: 1 mile in 7 min.
Sprint: 1/4 mile
Jog: 1/4 mile in 2 min.
Sprint: 1/4 mile
Jog: 1/4 mile in 2 min.
Sprint: 1/8 mile
Jog: 1/8 mile in 1 min.
Sprint: 1/8 mile
Jog: 1/8 mile in 1 min.
Sprint: 1/8 mile
Jog: 1/8 mile in 1 min.
Sprint: 1/8 mile
Jog: 1/8 mile in 1 min.

FRIDAY:
Lower Body PT(3 x 10)
Squats (3 x 10)
Lunges (3 x 10)
Frog Hops (3 x 15)
Heel Raises (3 x 15)
Jumpovers (3 x 15)
Sprints
20m 1/2 pace x 2
20m full sprint x 2
, 40m 3/4 pace x 2
60m full sprint x 4
100m 1/2 pace x 1
,100m full sprint x 2
Neck exercises
up/down: 25
left/right: 25

SATURDAY:
Swimming
200m warmup
500m sidestroke
3 x 100m sprints (side)
4 x 50m sprints (side)
200m cool down
Running
3-mile timed run
Pull-ups 5 x 2,4,6,8 reps
Regular grip
Reverse grip
Close grip
Wide grip
Mountain climbers
Total Pull-ups = 100
Abdominal PT
Do two cycles of:
Regular situps 40
4-way crunches
(40 each way) 40
Leg levers 40
Flutter kicks 50
1/2 situps 40
Stretch 1 min.
Max pushups in 2 min.
Max situps in 2 min.
Max pullups no time limit

HOOYAH!!