So day 2 try too old/new
21 back lunges 28
30 romanian deadlifts 36
45 squats 61
30 swimmers 36
So day 3 try 2
70 Classic Push-Ups 91
58 Let me Ins 66
60 Seated Dips 76
36 Let me Ups 46
realy need to work on that let me ups.
Last edited by Austrian_Carnivore; 07-12-2012 at 03:58 PM.
How often are you meant to do this? Everyday? Every other? I have the iPhone app and completed the first day of first class yesterday, but I can't find info anywhere on how often to do this. I know it's 4days per week but 4 into 7 doesn't go.
maybe just pick the four days that suit you? The 'classes' seem to target different areas so maybe it doesn't matter if you do two in a row
You can do the Arms worout on day 1 legs on day to have a break on day 3 do training on day 4&5 have a 2 day break. Just how ever you like.
my Yesterdays leg workout
Side lunges 40
One legged romanian deadlifts 46
Russian Twists 73
I'm at the end of a 10-week program I started in March, so while the program is for 4-5 times per week, I found it was more than I wanted with all my walking and occasional sprinting (and working, yeah that too). In the last few weeks there are 4 regular strength days, then a fifth day of Stappers, which are a trip--just go between 3 movements non-stop for 20 minutes...good burn!
I went from being able to do only about 3 pullups at a time to about 10, and 4-6 sets of 6-8 are do-able now. This program really does work (due to smart periodization, explained in the book), and it's not too time-consuming. Which is the point--this is what the author helped develop for SpecOps troops, so it had to be efficient and not depend on equipment.
For more inspiration, check out Al Kavadlo's site--great stuff there too.