Week 5
Congratulations! You guys have complete the on ramp section of our SEAL training program. By this point you have learned that each session is much more than a workout… we don’t just roll in the door, kick our own butts, and walk back out. The attention to detail is what matters here, from the breathing, to the baseline, to the workout briefing, to the yoga and/or stretching cool down. There is a protocol that we strictly follow in order to be sure each training session is holistic and addresses our bodies and our minds, our training and our recovery. Now that we have this system down, it’s time to move on to the basic training phase!
Goal of the week- practice gratitude
Focus on the positive things that happened every day. Record three things you are grateful for in your journal nightly.
One of the aspects of the SEALFIT training program that sets it apart from most others, is the importance it places on mental training and a positive attitude. Mark Devine makes it clear that you need to get your mind right in order to get your body right. He says that you shouldn’t even begin to tackle any physical challenge until you have already won it in your mind. In order to reach any of your goals, it’s important to begin with an optimistic attitude; a negative attitude certainly won’t get you very far.
One very simple way to work on cultivating optimism is by practicing gratitude. By focusing on the positive things in your life, no matter how small, you will begin to see and attract MORE positive things, and the negative things will disappear. If you focus on the negative, you will only continue to create more negative. Creating an optimistic attitude improves your psychological health, which improves your physical health. It’s all connected! We can’t optimize our physical health without optimizing our mental health, so it’s important to be as driven and consistent with your mental exercises as you are with the workouts in the gym. This practice will only take a few minutes every night, but the key is consistency! Don’t skip a single day. Your training journal will nowcontain your workout results, water intake, daily nutrition, and three things you’re grateful for every day.
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Monday
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
200m Run
5 Air Squats
5 GSQ
5 Pushups
30 sec Plank
Strength
10 Rounds
3 Double KB Front Squats
Work Capacity
For Time
100 DU
80 Air Squats
60 Situps
40 Wall Balls
20 Chest-to-Bar Pull-ups (modify to chin over bar, jumping, or ring rows)
10 Clapping Pushups (modify to plyo pushups, or shoulder tap pushups)
Durability
3 Rounds
15 Weighted Situps
30 sec Handstand hold (or hollow body)
10 Supermans
Yoga Short Form A or active stretch.
Record workout results in training journal.
Also record box breathing practice, water intake, hours of sleep, nutrition, and gratitude daily.