Welcome to SEALgrinderPT.
I will post up your workouts for the coming week. They will consist of daily workouts, weakness workouts and a reading assignment.
When I get your SGPT evalution in — I will post it and we will adjust workouts and homework as needed.
Do all SGPT daily workouts coming up this week and post your comments.
* Do all Body Weight exercises (BWE’s) and CrossFit baseline workouts in the next 2 weeks so that we will have some numbers to work with.
Run 1 mile
2 minute max pushups
2 minute max situps
Max pullups in one bar session
Crossfit baseline WOD
If you can do a 2 a day then go for it. If not – then rest in afternoons and stretch.
Homework for week 1 is posted below.
Every week email me your results and post all your times and rounds in comments on the workouts so I can keep track.
SGPT Week 1:
Start on Book: Lone Survivor by Marcus Luttrell
2 min drill max pushups = x reps (record reps)
Do twice this week and report reps
For Kokoro/Immersion Camp – Do twice a week -plank 2 x 1 minute (this may be easy for you now – but will increase over the weeks). Let me know how easy it is for you. If easy add time and let me know your time.
Work on grip strength with wrist roller (will help with pull-ups).
Use PVC pipe or wooden dowel with string w/ milk jug fill half way with water. Hold arms straight out and roll up then roll down. Work 3 times a week and stretch wrist before and after.
Read this article: http://sealgrinderpt.com/crossfittraining/mental-conditioning-in-crossfit.html/
Chris Spealer on his mental strength
read and absorb.
——————————-SGPT week 2 ———————————-
continue reading Lone Survivor – let me know number of pages read.
Work on grip strength doing towel or rope pullups during workouts.
Do max dead hang pullups and report number.
planks 2.25 minute x 3 for 3 times a week — post results.
plus 50 four count flutter kicks 3 times a week (with boots)- post results.
must do if you want to get better at core to go to kokoro
nutrition tip: http://robbwolf.com/2011/01/25/the-paleo-solution-episode-64/
mental tip: http://sealgrinderpt.com/navy-seal-workout/mental-conditioning-inside-a-tough-workout.html/
—————–SGPT week 3 ————————————-
Continue reading Lone Survivor and report number of pages read.
CrossFIt Weight workout for this week is Badger
Complete three rounds for time of:
95 pound Squat clean, 30 reps
Run 800 meters
bar hangs – 3 rounds – 3 times a week.
note time you stay on the bar till failure. Rest 30 seconds and go back on bar. Add 10 lb weight if needed.
Max dead hang pullups- report total reps in one session.
Kokoro Core workout
25 four count flutter kicks
25 good morning dollies
3 times weekly
———————-SGPT week 4 ———————–
Do all SGPT workouts and report your times and reps in comments,
See extra CF Jackie workout below
Read GrandFather and report number of pages read.
links to recommended books here: http://sealgrinderpt.com/books//
CrossFit workout for this week is “Jackie”
1000 meter row
50 thrusters with 45 lb barbell
Stone pinch – walk with 15 lb stone in hand (or dumbbell) pinching only with fingers – walk 100 meters – put down
do 50 jumping jacks – walk back with stones. Do 3 rounds
Kokoro Core workout 3 times weekly
Toe to bar – 50 total
Leg levers – 2 count x 50
Russian twist with 20 lb kettlebell – 50 total (touching both sides counts as one)
plank 2 minute x 3
100 situps for time — log time here
——————–SGPT Week 5 —————-
Brian, your up for renewal- you can re-up here at www.sealgrinderpt.com/coachin/
I look forward to helping you reach your goals and going to Kokoro