STEW SMITH (NAVY SEAL) WORKOUT OF THE DAY – NOVEMBER 3, 2011   Leave a comment

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

Wednesday, November 3
1. Bike 10:00 -or- Run 5:00
2. Stretch
3. Run 2 miles (timed)
4. Stretch
5. Run 2 miles (easy) with 20 squats and 20 lunges every 4 minutes
6. Swim 200 mteres hypoxic & 100 meters combat swimmer’s sidestroke
—> Repeat #6 five times for a total of 1,500 meters

Thursday, November 4
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
–> Repeat 2 through 4 for 5 cycles

5. Swim: 1000 meters of combat swimmer’ sidestroke and hypoxics mix
6. Post-Swim: Plank for 2-4 minutes on pool deck

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 November 4, 2010 by Tom Delaney in Uncategorized

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