5 years ago

Expand the Tank 1


tank

Workout #1 – Aerobic Developement

roadwork

 Roadwork – jogging

  • Week 1:  30sec ON, 2min OFF for 20min
  • Week 2:  30sec ON, 90sec OFF for 25min
  • Week 3:  30sec ON, 60sec OFF for 30min
  • Week 4:  30sec ON, 30sec OFF for 40min

Workout #2 – Improve Work Capacity

chain sprint

 Dragging Chains or Sleds – Fwd Walking

  • Week 1:  1/4 mile walk
  • Week 2:  1/2 mile walk
  • Week 3:  3/4 mile walk
  • Week 4:  1 mile walk

*once you can walk one mile continuously, increase the weight and start over.

Workout #3 – Strength Endurance – Complexes – Circuits

Strength Endurance Lifting – 15 reps for each exercise, 303 tempo (slow), 1 minute between sets.

Goblet Squats

Suspension Rows

Front Loaded Split Squats

Push Ups

Farmer Carries for 2 minutes

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