EXTREME TRAINING WORKOUT

SEAL Operator Bench Press Workout

10 sets of 5 reps with 225 lbs. on flat bench press

5 sets of 5 reps with your body weight on incline bench press.

5 sets of 10 reps, with 35lbs weighted dips.

5 sets of max pushups

SEAL Operator Pull Up Workout

This is a pyramid 1 to 7 and back down with a 25 lb. plate around your waist

The catch is you are going to be doing three times the pull ups in one work out.

You do 1 close grip pull up "palms away" then you drop off for a few seconds then jump back on and do a close grip curl pull up "palms toward you" then drop off for a few seconds, jump back up and do a wide grip pull up and drop down, and that was your series of 1.

Then you repeat and do the 2 series. In this set you do 2 close grip pull up’s and drop, then do 2 close grip curl up’s and drop, then do 2 wide grip pull up’s and drop.

When you get to 7 then you work your way back down to 1 and you’re done.

Try to push yourself and work up to a 1 to a 10-weighted pyramid.

All said and done its 147 pull ups with a 25-pound plate around your waist.

Not bad for a few minutes of put out. Train Hard . . . Good Luck . . .