BEST OF Gym Jones Tactical: Train Like a SEAL
Gym Jones
This is our most successful phase from our Gym Jones Train Like a SEAL online team. More personal bests and milestones were achieved during this phase than any other we've run on this team, so we've decided to offer it as a standalone program for anyone who is looking to follow along at their own pace.
This is a 10 week cycle that will include a pre-test week, 8 weeks of structured strength and conditioning work, and a final test week. You can expect 3 strength days and 2 conditioning days, with room in the program to train your extracurriculars and job-specific training if necessary! Coach Bigbee is a former Navy SEAL and knows what it takes to be a successful tactical athlete, and this program is desiged to get you there.
Start the program whenever you'd like to, follow along at your own pace, and chase goals on your terms!
Warmup
A
10x band pull aparts 15x banded bicep curls 20x banded face pulls 25x banded tricep press 60 second FLR plank
B
Bench Press
4, 4, 3, 2, 1, 1, 1, MAX
C
Standing Arnold Press
3 x 10
D1
DB Bicep Curls
3 x 10
D2
DB Tricep Extension
3 x 10
Push Up/Pull Up Reverse Pyramid
E
1-10 Push Up Ladder 10-1 Pull Up Ladder*** FOR TIME Looks like: 1 push up, 10 pull ups, 2 push ups, 9 pull ups. 3 push ups. 8 pull ups, ETC ** If you can do more than 15 unbroken pull ups and more than 30 unbroken push ups, scale this to 2-20/20-2 (evens only)
OPTIONAL SESSION 2
A
Martial arts or sport/job specific technique work
SWIM WARM UP
A
50m pull (with buoy between legs or ankles) 50m kick 50m swim x5 rounds
SWIM WORKOUT
B
50m sprints with buoy 1:1 work:rest 5 rounds 50m sprints 1:1 work:rest 10 rounds
A
Run
1 x 800
B1
Accelerating High Knees
2 x 20
B2
A-Skip
2 x 20
B3
B-Skip
2 x 20
B4
Backward Run
2 x 20
C
Speed Ladder
1 x 5:00
RUNNING WORKOUT
D
300m jog straight into 100m SPRINT x8 rounds Focus on explosiveness into the sprint!
5 minute AMRAP
A
For 5 minutes, cycle through 10 good morning with empty bar 10/10 staggered stance DB deadlift 100m row (speed up throughout AMRAP) moderate pace, light weight for all of this. No need to rush, we're just warming up
B
Deadlift
6, 5, 4, 2, 1, 1, 1, 10
C
Romanian Deadlift
3 x 10
D
Bent Over Row
3 x 1
E
Lat Pulldown
3 x 10
F
Glute-Ham Raise
3 x 10
OPTIONAL SESSION 2
A
Martial arts or sport/job specific technique work
10 minute EMOM
A
ODD: Knee jump to tuck jump to 50m sprint EVEN: 10x goblet squat (HEAVY), drop weight straight into 5x jump squat
B
Box Jump
3 x 1
20 mins max meters sled push
C
20 minute AMRAP Sled push for max meters Start with empty sled, add weight every 100m EMOM stop for 3x burpees
Finisher: Battle Ropes
D
5 min tabata with battle ropes: 20 second work / 10 second rest Switch between alt arms/double arm each minute (2 rounds)
Warmup
A
5 Rounds: 10x Kang Squats empty bar 100m row (faster each round)
B
Back Squat
5, 4, 3, 2, 1, 1, 1, 1, 1, 10
C
Bulgarian Split Squat
3 x 10
D
Heels elevated goblet squat
3 x 10
E
Walking Lunges
1 x 5:00
Start BEST OF Gym Jones Train Like a SEAL Today!
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