Laatua!

Pidä sama paino turkkilaisessa ylösnousussa, korota thrusterpainoa joka kierroksella.

10 thrusteria
2 turkkilaista ylösnousua
Lepo tarpeen mukaan

8 thrusteria
4 turkkilaista ylösnousua
Lepo tarpeen mukaan

6 thrusteria
6 turkkilaista ylösnousua
Lepo tarpeen mukaan

4 thrusteria
8 turkkilaista ylösnousua
Lepo tarpeen mukaan

2 thrusteria
10 turkkilaista ylösnousua
Lepo tarpeen mukaan

BS: 5x3

10min EMOM

A1 Skin The Cat 4x4 (RPE8-9)
A1b Jefferson Curl x3
~2-3 min

Morning Workout:
50 push ups

50 Sit-ups
8 pull-ups

Afternoon Workout:
150 push-ups (as few sets as possible)
10 minute sworkit chest workout
1 mile run (Shoot for 7 minutes)

Evening Workout
50 push ups
50 Sit-ups
8 pull-ups

Finish Off With a Cold Shower

The US Coast Guard Rescue Swimmer School has an attrition rate of 50% due to the high physical demand required of Rescue Swimmers. Although 50 push-ups is the minimum standard, the recommended push-up score itself is 100 push-ups in 2:00 minutes. In order to be able to max this score, military operators such as Navy SEALS implement a training method where an individual who maxes out at around 75 push-ups, does up to 300 push-ups a day.

Why the name?
Its a Push-Up Prep Day!

205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

3 x DL

Day 5

Warm up:
-10 minute jog
-Full Body Stretching
-Dynamic Stretching

Work out:
-5 mile run at 60-70% effort

Cool Down:
- 5 minute walk
- Cold Shower

Why the name?
The legend of the Marathon run dates back to the year 490 B.C. when a military messenger by the name of Pheidippides ran from a battlefield at the site of the town of Marathon, Greece, to Athens. When he arrived, Pheidippides was said to have proclaimed "Niki!" ("victory") before collapsing to his death.

And here you are! You are about to complete your first week of training. Once you finish today's workout, the weekend is yours! Endurance is the third component of a skilled runner. So as you push through these 5 miles, remember the proclamation of Pheidippides; "Niki!"

Kippejä tangolla ja renkailla

-kippileuka
-kippi varpaat tankoon
-kippi renkailla

3 x 10 sek pito dipin ala-asennossa
3 x 10 sek pito dipin ylä-asennossa

Day 4

Warm up:
- Full Body Stretching
- 10 minute jog

Work out:
-30 minute run at %40-50
-70 USMC crunches
- 14 pull ups

Cool Down:
Light stretching

Why the name?
Well. . .you don't have to know Greek to understand the reasoning behind this name. After a long day doing hill repeats, your legs are going to feel punished, so reward them by taking a nice and easy jog. You will also notice that the amount of pull ups and crunches has increased since you're not working your legs hard. Maybe you're wondering why they're called USMC crunches too. Well, the reason why is because you are training to pass the physical fitness test of America's Spartans.

In order to score a perfect PFT score, a Marine must not only be able to run 3 miles in 18 minutes (your goal). They must be able to do 100 modified crunches and 20 pull ups in under 2 minutes per exercise. By completing all of these exercises in the given amount of time, a perfect score of 300 points will be awarded to the Marine.

Rest up and remember that the crunches and pull ups aren't all that bad once you've finished them.