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    #26 The Dirty Scurve (Sep 19 - 24)

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    nahodny79
    The document describes the activities of Ivan Pavlovich, a Soviet cook during World War II who single-handedly captured a German tank and its crew through cunning tactics. It also details a week-long high intensity fitness program consisting of strength, endurance, and functional training exercises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    #26 The Dirty Scurve (Sep 19 - 24)

    Uploaded by

    nahodny79
    12 views5 pages
    The document describes the activities of Ivan Pavlovich, a Soviet cook during World War II who single-handedly captured a German tank and its crew through cunning tactics. It also details a week-long high intensity fitness program consisting of strength, endurance, and functional training exercises.

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    © © All Rights Reserved

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    The document describes the activities of Ivan Pavlovich, a Soviet cook during World War II who single-handedly captured a German tank and its crew through cunning tactics. It also details a week-long high intensity fitness program consisting of strength, endurance, and functional training exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    12 views5 pages

    #26 The Dirty Scurve (Sep 19 - 24)

    Uploaded by

    nahodny79
    The document describes the activities of Ivan Pavlovich, a Soviet cook during World War II who single-handedly captured a German tank and its crew through cunning tactics. It also details a week-long high intensity fitness program consisting of strength, endurance, and functional training exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 5

    Sep 19 - 24

    WORDS TO LIVE BY BADASS OF THE WEEK

    Ivan Pavlovich
    Cook USSR WWII
    Ivan was a cook for the 91st
    Regiment of the Red Army in the
    World War II. On August, 1941
    while he was cooking dinner, he
    saw a German tank which had
    stalled near his kitchen. He picked
    up an axe and a rifle; and waited
    Never in the field of human for the enemy to get out of the tank
    conflict was so much owed to fix it. He charged and the
    by so many to so few. Germans were terrified of the axe-
    wielding Soviet running at them.
    - Winston Churchill The Germans got into the tank and
    started firing the machine gun. Ivan
    jumped on the tank, covered the
    observation hole by a tarpaulin and
    ordered his “imaginary” comrades
    to pass on the grenades. He forced
    them to surrender while under the
    pretense that the whole Red Army
    was waiting for them outside. Crazy
    or genius?.
    Drowning In Beerbaum#

    Trial Day
    550 Time Trial
    Mon
    Treading 10 Min
    Underwaters 5 @ 1:30

    Sprint Swim
    Freestyle 5 x 100m @ 2:15
    Tues Freestyle 10 x 50m @ 1:00
    Hypoxic Freestyle: 50 m with
    2 strokes per breath, 4 strokes, 6, 8, 10, 8, 6, 4, 2

    Fins and Confidence


    Wed Fin 4 x 250 @ 6:00
    Tread with weights 5 sets @ 1:00

    Endurance Swim
    Thurs
    Freestyle 1000m @ 80% effort

    Ruck
    Fri 4 miles @ 50 lbs < 48 min
    100 8 Count BB
    The Big Hart
    Pushups: 5 x 30 @ 1:15
    Cals Day
    Diamond Pushups: 5 x 15
    Regular Pull ups: 5x7
    Core: 3 Rounds 50
    Mon Wide Pullups: 5x7
    Situps, 50 flutter kicks,
    Narrow: 5x7
    1:00 plank
    Towel pull ups: 5x7
    8 Count BB: 50

    Uncle Ricky’s Danger Dungeon: Level A


    Tues
    (Adjust Weight to Ability)

    Fucktional Fitness:
    4 Rounds: 10 Hammer Strikes, 50 yard tire flips, 12
    Wed Dips, 6 Helicopter Pull ups, 50 yard bear crawl, 50
    yard backwards bear crawl
    Rest 1 min between sets

    Uncle Ricky’s Danger Dungeon: Level B


    Thurs
    (Adjust Weight to Ability)

    Endurance:
    Weighted Pullups: 5 x 9 @ 25 lbs
    Fri Weighted Deficit Pushups: 6 x 10 @ 25 lbs
    150 8 Count BB
    Row Ladder 800, 600, 400, 200, 400, 600, 800

    Uncle Ricky’s Danger Dungeon: Level C


    Sat
    (Adjust Weight to Ability)
    1 Mile Repeats
    Mon
    4 x 1 mile @ 10:00 min

    Track Workout
    200 @ 2:00, 400 @ 2:30,
    Tues 600 @ 3:00, 800 @ 3:30,
    600 @ 3:00, 400 @ 2:30,
    200 @ 2:00

    Rest and be a Stretchy Scurve


    Wed
    Fucking Stretch Everything Top to Bottom

    Endurance Run
    Thurs
    6 Miles @ 70%

    Recovery Day
    Fri 30 min Jog or Bike or Row
    Relaxed Pace
    UNCLE RICKY’S DANGER DUNGEON
    Uncle Ricky’s Danger Zone: Level A
    Weight Rounds x Reps
    Exercise
    135 1 x 15-20
    155 1x 12
    Flat Bench
    185 1 x 10
    205/225 6/4
    50/60 3x5
    Incline Static Press 70/80 3x4
    80/90 3x3
    25/30/side (High Pos) 15/12/10
    Standing Cable Fly 20/25 (Mid Pos) 12/12/10
    12/15 (Low Pos/ Low Pec) 10/10/10
    Alt Med Ball Pushups 3 x 10 Per Side
    Uncle Ricky’s Danger Zone: Level B
    Weight Rounds x Reps
    Exercise
    135 20
    185 15/12
    Stiff Leg Dead Lift 225 10/8
    95-135 15/12
    Hang Clean
    135-185 10/12
    Power Clean 95-130 3 x 10
    Back Extensions BW 3 x 20
    Ball Slams 20 Tobatta 40s on/20s off
    Barbell Roll Outs Just Make Sure It Rolls 3 x 20
    Uncle Ricky’s Danger Zone: Level C
    Weight Rounds/Reps
    Exercise
    135 15
    185 12
    Box Squat
    225 10
    205 12
    Walking Lunge/Squat 95 5 x Tobatta 40on/20off

    95 15/12/10
    Thruster
    135 3x5
    135/185 20/15
    Deadlift 205/225 12/10
    275/315 3x5
    80 15
    Hamstring Curl
    As Needed 15/12/10/12

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