The Definitive Spec Ops Resource
Back to the gym today. Unlike last week where we went heavier weight with less reps, we’re going the opposite this time, building up the endurance.
Training:
More Preparation for the UBRR:
Run 3 miles and record your time
Then, head into the gym:
3 x Front Squat 20-15-12 reps (lighter weight)
3 x Goblet Squats 20-15-12 reps (lighter dumbbell)
3 x 10 Pull-ups
3 x 10 reps Standing Arnold Press
3 x 20 Push ups
30 x “V”ups
Stretch well after completion
Shoulder and back exercises this morning in the gym before a run to top things off. If you have access to any ropes, you should start incorporating rope climbing into your workouts. If not towel pull-ups are the next best thing. Markdown your progress in your workout log book and remember to stretch well before and after your workout. Training: More Preparation for the UBRR: 3 x 10 Lat Pulldowns, rear 3 x 10 Lat Pulldowns, front 3 x 10 Dumbbell Side Raises 3 x 10 Seated Bent-Over Delt Raise 3 x 10 Dumbbell Shoulder Press 3 x 10 Arnold Dumbbell Press 4-mile run (32 minutes maximum) Stretch well after completion
