Today begins my new workout schedule. It’s focused on the Army Physical Fitness Test (APFT), getting selected for military schools, triathlons, and just being plain ol’ bad ass. The base of the work out is from Military Athlete’s Special Forces selection and Pre-Ranger school work out programs. I try to focus on one or two lifts a day along with a cardio exercise. The weights and reps are determined using the 5-3-1 method. The biking and swimming workouts are pulled from Triathlete Magazine’s “Essential Week by Week Training Guide.” Crossfit dominates most of the workouts. WODs pulled from the Crossfit main site and the web sites of some Crossfit boxes fill in gaps. I hope to write it all down into a proven program once I complete it.
A few work outs at the beginning May have ellipticals and stationary bikes in it as my foot recovers from the 38 mile walk.
10min 80lb sand bag get ups
8 mile stationary bike
5 power cleans @65% max (150lb)
10 toes to bar
20 kettlebell swings 50lb
½ mile elliptical highest setting 10:11
½ mile run 4:43
2 1/2 mile bike 10:25