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Busy Dad 4-week Mass-Building Program - Clarifications

deigenma@deigenma
1 Post
Member
#1 · February 14, 2023, 10:22 am

Hi,

I'm trying to work out what the following means:

  • "1: 40 secs modified Navy Seals, Every Minute on the Minute, 20 minutes. You should aim for between two to three Seals per set".. what set? is it one navy seals burpee every 40 seconds? what is a set?
  • "40 secs modifies 6-Counts, Every Minute on the Minute, 20 minutes. You should aim for 4-5 reps per set." ... again, what set? What reps?

As you can see, I'm totally confused. Have no idea what the above means.

Appreciate some clarifications.

Thanks

Daniel (from Perth in Western Australia_

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MrH
MrH@mrh
16 Posts
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#2 · February 15, 2023, 2:40 pm

Hey Daniel,

 

I believe it refers to 40 seconds on, 20 seconds off.

2-3 Navy Seals in 40 seconds, that's a set, rest for 20.

4-5 6 Counts, that's a set, rest for 20.

There's all kinds of ways to time this as you get stronger, it seems. Finding the right rhythm to build your numbers and endurance over the 20 minute period is part of the game.

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The Original Busy Dad@mvedwarducsd-edu
18 Posts
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#3 · March 1, 2023, 5:03 am

Daniel, Thanks for you question, and sorry that things weren't clearer. Exactly as @mrh says, you will work for 40 seconds, rest for 20 seconds each minute. One 'set' here =  the 40 second work period. The rep targets are strict. I don't want you going over these as part of the approach is to move slowly through the reps using a time under tension approach. As you get stronger, you can increase the weight of the dumbbells, but don't add reps.

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MrHShane

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