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
The Israeli government, attempting to calm days of violence which has claimed seven lives, has removed metal detectors from entrances to the Aqsa mosque compound in Jerusalem's Old City. The Israelis have said they’ll instead use more CCTV cameras for the security of the site which is revered in Christian, Jewish as well as Muslim religions. Not surprisingly Palestinians say the modified security measures are still unacceptable. Israel installed metal detectors at entry points to Al Aqsa Mosque compound in Jerusalem after two police officers were fatally shot on July 14, triggering the bloodiest clashes between Israelis and Palestinians in years. The spike in tensions and the deaths of three Israelis and four Palestinians in violence on Friday and Saturday raised international alarm and prompted a session of the United Nations Security Council to consider ways of defusing the crisis. "All parties should work to reduce these tensions and we offer whatever assistance we can in helping to do this," Nikki Haley, US ambassador to the United Nations, told the Security Council in New York. However, Palestinian President Mahmoud Abbas and the senior Muslim cleric who oversees Al Aqsa compound both dismissed the new Israeli measures and demanded all of them be removed. "All MORE »
