Stew Smith’s Workout of the Day   Leave a comment

Here’s Stew Smith’s (US Navy, SEAL) personal workout routine for today and tomorrow:

Thursday, October 28

1. Warm-up & Stretch: 5 minutes

2. Pull-ups: 1 x maximum reps

3. Atomic Push-ups: 2 x what your max reps for pull-ups was for #2

4. Plank Rollouts: 10

5. Swim: 1000 meters of combat swimmer’ sidestroke and hypoxics mix

6. Post-Swim: Plank for 2-4 minutes on pool deck (see the proper form for the plank exercise on p. 4 in Stew Smith’s Lower Back & Abs Plan by clicking HERE).

Friday, October 29

1. Warm-up & Stretch: 5 minutes

2. Run: 1.5 miles at regular training pace

3. Run: 1.5 miles at Long Slow Distance (LSD) pace

4. Swim with Fins: 1,500 meters

If you have questions about the routine or any of the listed exercises, contact HT Fitness – St. Paul trainer Tom Delaney, at tjdelaney1@stthomas.edu. Train hard!

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Posted October 28, 2010 by Tom Delaney in Uncategorized

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