Training Log

Wayne’s sessions during Everest training were generally insane and he typically trained Bill for 6-10 hours per week and will get as high as 2.5 hours per day 5 days per week. Typically he wears 53-125lbs weight vests for all exercises. For sample training sessions – see the videos and training log for others.

Wayne’s “House of Pain”

First put on a 53 lbs weight vest and now do as fast as possible….
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood, 36lbs
Walking Lunge, 50 steps
50 Knees to elbows
35 Push press 95lbs,
15 push press 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (skipping rope where the rope passes under your feet 2 times per jump)

My time 20:04

Now wait exactly 3 minutes and keeping the 53lbs vest on now do as fast as possible….
40 Box jump, 24 inch box
40 Jumping pull-ups
40 Kettlebell swings, 1 pood, 36lbs
Walking Lunge, 40 steps
40 Knees to elbows
40 push press 45 pounds
40 Back extensions
40 Wall ball shots, 20 pound ball
40 Burpees
40 Double unders

My time 17:36

Now wait exactly 3 minutes and keeping the 53lbs vest on do as fast as possible …
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood, 36lbs
Walking Lunge, 30 steps
30 Knees to elbows
30 push press 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

My time for this final set … I will take this information to my grave but I will admit none of these exercises were good form for the final set.

Now take off the weight vest and do a 10,000 Meter row as fast a possible – I’m normally sub 40 minutes – but this time I will also take to my grave … but I did finish.

Wayne’s - “Around The World”

Put on a 53lb vest for 5 rounds of the following with no breaks except between rounds (3 minutes):
4 flights of stairs – 4 at a time
7 push-ups (Plyometric) - push from floor to blocks set at 8 inches
7 push-ups (Plyometric) – push from floor to blocks set at 6 inches (extra wide)
20 push-ups with 30 lbs dumbbells where the push up portion finishes with the dumbbells lift in a side plank position over head
500 meter row as fast as possible
20 burpees
20 full squats – 45lbs per hand
20 spiders keeping close to floor – 90 degree arms moving
10 pull ups
2 minutes of circular resistance pull while moving in half squat position

To finish:
45 minutes of stairs while wearing the vest keeping the heart rate above 165

Wayne’s – “This is going to hurt”

Put on a 53lbs vest and do 4 rounds (3 minutes between rounds and add 20lbs to vest for each round to a maximum 45 lbs)
15 pushups
2 minutes tire run as fast as possible
15 clean and jerk (135lbs)
15 sit ups with overhead 45lbs
15 kettle bell swings per arm (1.5 pood)
Line sprints while pulling 100lbs sled - 30M, 50M, 100M as fast as possible (total per heat 360M)

And finish with 45 minutes of stairs with vest (53lbs) on level 9 or so keeping heart rate above 165 but below 180