FW: SEAL PT Schedule for this week

Hey guys it's Week #5 and here's the schedule. Now that we have that new
policy of doing come arounds at 0630 I don't know how we will be able to do
this but I do have a valid argument to propose. We have a chit signed by the
highest ranking man on our deck, LT. LIEB, who gives us permission to be
doing SEAL PT every morning from whenever we decide to wake up and we are
excused until 0630 so ask your squad leaders and Mr. B what the proper
action is in this case. Anyways, here's the schedule for this week:

MONDAY
20 Super Sets:
Triceps Pushups- 10
Regular Situps- 7
Pushups-10
Reverse Crunches-7
Wide Pushups-10
1/2 Situps-7
Do 20 cycles of all six
exercises. You have 2
min. to perform each
cycle.
Total time: 40 min.
Total Pushups: 600
Total Abs: 420
Upper Body PT
Pull-ups: 16, 14, 12
Dips: 25, 20, 15
8-count Body Builders:
20, 15, 10
Neck Exercises:
up/down: 40
left/right: 40
Swimming
Swim with fins: 30 min.
or a max distance of
one mile.

TUESDAY
Run-Swim-Run
3-mile run
l-mile swim without fins
3-mile run

WEDNESDAY
Lower Body PT
Squats
Lunges
Frog Hops
Jumpovers
Heel Raises
Dirty Dogs
3 x 15
3 x 15
2 x 10
2 x 20
3 x 20
3 x 50
Sprints
20m x 5
40m x 5
60m x 5
100m x 4
200m x 2
440m x 1
Swimming
Hypoxic Swim Pyramid Set
11 x 50m (I'll explain the breathing
pattern the day of)
Neck exercises:
up/down: 40
left/right: 40

THURSDAY:
Upper Body PT
10 10(this is a pyramid)
9 9
8 8
7 7
6 6
5 5
4 4
3 3
2 2
1 upper body 1
Pull-ups x 1
Pushups x 2
Abs of choice x 3
Dips x 2
Each level of the pyramid
Flutter kicks 100
Leg Levers 100
8-count Body Builders 25
Neck exercises:
up/down: 40
left/right: 40
Run-Swim-Run
3-mile run
l-mile swim without fins
3-mile run

FRIDAY:
Swimming
Hypoxic Swim Set
11 x 100m
(I'll explain this set the day of as well)
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.

SATURDAY:
Upper Body PT
10 10
9 9
8 8
7 7
6 6
5 5
4 4
3 3
2 2
1 1
Pull-ups x 1
Pushups x 2
Abs of choice x 3
Dips x 2
Each level of the pyramid
Flutter kicks 100
Leg Levers 100
Neck exercises:
up/down: 40
left/right: 40
11 x 100 freestyle
without fins. 15
sec. rest in
between each