It happens to every athlete. Your breaking personal record after personal record in the gym and then you get in a rut and are stuck at the same spot and can’t make improvements. What do you need to do to break through a training plateau? Here are a few ideas to help you off that table
Five rounds of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups Post time to comments. Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines
SGPT: Tell us about yourself? Chad Smith: I am a 34 year old married father of two daughters. My “why” for participating in Kokoro is to build character through self-imposed suffering with the goal of being a better husband, father, son, brother and employee. I’m trying to build a lifestyle for my family and I
Murph Run 1 mile 100 pullups 200 pushups 300 squats Run 1 mile In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph”
Ruck march 7 miles – WOD wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs with pole – 10 Hip swivel kicks forward – 15 each leg hip swivel kicks side – 15
5k trail run warmup with Grinder PT (see below) wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs with pole – 10 Hip swivel kicks forward – 15 each leg hip swivel kicks
“Brian” Three rounds for time of: 15 foot Rope climb, 5 ascents 185 pound Back squat, 25 reps Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs). Post time to comments. U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit,
Mobilze first, make sure you are well hydrated. Hip swivel kicks forward – 15 each leg Hip swivel kicks sideways – 15 each leg SGPT hip mobility drills – 5 each leg standing windmills arm alternate over head – 10 swimmers chest stretch – duck walk – 10 forward, 10 reverse then… Run a 5k,
McCluskey – WOD wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs – 10 Hip swivel kicks (forward) – 15 each leg Hip swivel kicks (side) – 15 each leg Jumping jacks 25
Some more speed work for you today. These runs should be executed at nearly 100% effort: 4 rounds: Run 5:00 for max distance 3:00 recovery Post each distance to comments. Cooldown and stretch: Standing hamstring stretch legs straight – 10 Standing hamstring stretch legs crossed – 10 Hip swivel kicks forward – 15 each leg
Ruck 3 miles with moderate weight – 10-15% or so of bodyweight If you need some guidance, check out SGPT’s ruck marching tips. Make sure to stretch beforehand and mobilize properly, and of course – HYDRATE. Post times to comments below. Advanced: Drop pack and do 25 burpees and 25 shoulder to overhead with ruck
100 squats 40 pullups 80 squats 32 pullups 60 squats 24 pullups 40 squats 16 pullups 20 squats 8 pullups Then… 100 situps 100 flutterkicks (4 count) 100 leg levers
Run 200m Rest amount of time it took you to complete (1:1 ratio) Run 400m Rest 1:1 Run 600m Rest 1:1 Repeat 3x total. These runs should be at 90%+ effort. Question: Did you take vitamins when you were training for BUDS as an extra supplement? Do you currently take a multi-vitamin? Yes; I took
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This one is a grinder, get ready. “Glen” For time: 135 pound Clean and jerk, 30 reps Run 1 mile 15 foot Rope climb, 10 ascents Run 1 mile 100 Burpees Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack
FireGate – WOD FireGate WOD Run 1 mile 200 meter sandbag sprint (40 lbs) 50 meter overhead walking plate lunge 25 lbs 50 burpees 100 situps 150 pushups 200 meter sandbag sprint (40 lbs) Run 1 mile *Beginners cut in half. Advanced add in weight vest on all except run. Post times to comments.
Angie 100 pullups 100 pushups (chest to deck) 100 situps 100 air squats Post time to comments.
Ruck for 2 hours with a moderate load. Make sure you are hydrated, stretched, and your load is centered. Post loads and distances to comments. Then… SGPT hip mobility drills – 5 each leg standing windmills arm alternate over head – 10 swimmers chest stretch – 10 Sitting IT Band stretch – 10 each leg
Check out this SEALFIT yoga session with Catherine Divine at SEALFIT HQ The goal of this session is to help you recover while calming your mind and body. Check out more info about Kokoro Yoga: Maximize Your Human Potential and Develop the Spirit of a Warrior–the SEALfit Way We believe this session will really help
Today we’re going to work on our speed. All these runs should be at 90%+. “800 meter sprints” – Workout 3 total rounds Run 800 meters – log time rest 2 minutes between each round Advanced: Do 5 Rounds, keeping each run within 5 seconds of each other. You should be gassed by the end.