2x4 Studdly 10/23

Okay, so an M16a2 weighs about 8.9 lbs. (with a loaded 30 round magazine) which is about the same as your run of the mill 2x4x8 pine stud. They say you train with what you fight with but they won't let me bring my weapon home so we'll use a 2x4. Here's the work-out I came up with. If your not sure how to do do it check the "How To" Section at the bottom of the post.


Warm-up:

30 sec. The 2x4 Twist

30 sec. The 2x4 Lunge

30 sec. ea. side The 2x4 over the mountain

10 "at the ready" 20m sprints

Workout:

40 - 35 - 30 reps NO REST!

2x4 Squat to Press

2x4 Bench Press

2x4 Dead lift

2x4 Military Press

2x4 Sumo Dead Lift High Pull

2x4 Front lock-out 1 min after each set



Cool-Down:

1 min. 2x4 Twist

1 min. 2x4 Lunges (go deep feel the stretch)

1 min. ea. side 2x4 Over the Mountain



Rest up for tomorrow. It's "The Day the World Runs" so make sure your hydrated.

How To:

At the Ready Sprints: Hold the 2x4 in both hands across the body and RUN FAST!

The 2x4 Twist: Put the board over your shoulders behind your head with your arms over it to stabilize and twist left then right

The 2x4 Lunge: Put the board over your shoulders behind your head with your arms over it to stabilize and do lunges

The 2x4 Over the Mountain: Press the board overhead and lock out your elbows and bend your torso to the side until the board is perpendicular to the ground. Hold for 30 sec. each side.

Squat to Press:http://www.youtube.com/watch?v=TAYc4pZLgoc

Bench Press:http://www.youtube.com/watch?v=BlDWdfTAx8o




2x4 Front Lockouts: Stand feet shoulder width apart back straight and hold the 2x4 in front of you, eye level, with your elbows "locked out"
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