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3/21/2008 9:59:28 PM

SCUBA

22 posts

www.michaelrussell.name

Workouts

I'm very happy to say that our Torrey Pines Workout was successful in making me FEEL it as I worked on the beach today. I loved seeing the fast sprinters like Shanka on all fours barfing up their last meals, or Mike falling on his ass, dizzy with exhaustion. Good fun guys, and great hill sprints. Here is what I'll be working on over the weekend, I'll be at the Children's Pool in La Jolla, come by and we'll go for a Ranger Workout or a SCUBA swim... THE RANGER CHALLENGE By Adam Campbell Men's Health Even if you're not ready to sign up, it helps to be fighting fit. Test yourself against Ranger standards, using their recommended scores in pushups, situps, chinups, and a 2-mile run. Fall below the curve? Follow the accompanying training techniques from Michael Mejia, C.S.C.S., author of the Special Ops Workout. Do each 2 or 3 days a week, resting at least a day between sessions. PUSHUPS The Ranger goal:80 in 2 minutes If you don't measure up:Do as many pushups as you can, then rest for 20 seconds. Repeat this back-and-forth process (work, rest) for 2 minutes. Keep track of the total number of pushups you perform in that time period, and try to beat it in your next workout. SITUPS The Ranger goal:80 in 2 minutes If you don't measure up:Without resting, do as many situps as you can, timing yourself from start to finish. Then rest for that same amount of time. Repeat four times, always resting for only as long as it took to do your previous set. Work your way to the 2-minute goal. CHINUPS The Ranger goal:12 or more If you don't measure up:Take the most chinups you can do at one time, and divide that number in half. Now perform sets of that number of repetitions — resting 60 seconds after each set — until you've done at least 12 chinups. (If you can do six chinups, you'll perform four sets of three repetitions.) Each workout, reduce your rest between sets by 5 seconds, until you're down to zero rest and able to do 12 consecutive chinups. 2-MILE RUN The Ranger goal:13 minutes or less If you don't measure up:Break the 2-mile distance into 400-yard increments (1/4 mile, or once around the track) and do eight intervals, running each in 1 minute, 38 seconds — a pace that's equivalent to a 6:30 mile — and resting for 60 seconds after each. Each workout, reduce your rest period by 5 to 10 seconds until you can do all eight 400-yard rounds without stopping.

3/21/2008 10:02:57 PM

SCUBA

22 posts

www.michaelrussell.name

Re: Workouts

I'm very happy to say that our Torrey Pines Workout was successful in making me FEEL it as I worked on the beach today. I loved seeing the fast sprinters like Shanka on all fours barfing up their last meals, or Mike falling on his ass, dizzy with exhaustion. Good fun guys, and great hill sprints. Here is what I'll be working on over the weekend, I'll be at the Children's Pool in La Jolla, come by and we'll go for a Ranger Workout or a SCUBA swim...

THE RANGER CHALLENGE By Adam Campbell Men's Health

Even if you're not ready to sign up, it helps to be fighting fit. Test yourself against Ranger standards, using their recommended scores in pushups, situps, chinups, and a 2-mile run. Fall below the curve? Follow the accompanying training techniques from Michael Mejia, C.S.C.S., author of the Special Ops Workout. Do each 2 or 3 days a week, resting at least a day between sessions.

PUSHUPS The Ranger goal:80 in 2 minutes If you don't measure up:Do as many pushups as you can, then rest for 20 seconds. Repeat this back-and-forth process (work, rest) for 2 minutes. Keep track of the total number of pushups you perform in that time period, and try to beat it in your next workout.

SITUPS The Ranger goal:80 in 2 minutes If you don't measure up:Without resting, do as many situps as you can, timing yourself from start to finish. Then rest for that same amount of time. Repeat four times, always resting for only as long as it took to do your previous set. Work your way to the 2-minute goal.

CHINUPS The Ranger goal:12 or more If you don't measure up:Take the most chinups you can do at one time, and divide that number in half. Now perform sets of that number of repetitions — resting 60 seconds after each set — until you've done at least 12 chinups. (If you can do six chinups, you'll perform four sets of three repetitions.) Each workout, reduce your rest between sets by 5 seconds, until you're down to zero rest and able to do 12 consecutive chinups.

2-MILE RUN The Ranger goal:13 minutes or less If you don't measure up:Break the 2-mile distance into 400-yard increments (1/4 mile, or once around the track) and do eight intervals, running each in 1 minute, 38 seconds — a pace that's equivalent to a 6:30 mile — and resting for 60 seconds after each. Each workout, reduce your rest period by 5 to 10 seconds until you can do all eight 400-yard rounds without stopping.

3/24/2008 8:57:03 AM

Hanto

1 posts

Re: Workouts

I like it,

thanks Scuba

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