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Warm-up:

3 Rounds
15x KB swings @ 44#
6x Bench Press @ 75#
15x Sit-ups
30x calf Raises

8 Rounds
3x Bench Press - Last Round @ 315#

It was pretty rough today. Good times though.
Warm-up:

4 Rounds
5x Back Squat 75#
5x Hang Squat Clean 75#
5x Push Press 75#
3x Walking Lunges 16kg
Instep Plus Stretch

Off Day

Warm-up:

4 Rounds
10x Air Squats
5x Bench Press F:45/55/65/75//M:75/95/115/135
5x Seated Military Press (8/12)
3x Pull-ups
3x Floor Slide

8 Rounds

If your goal is just pass BCT then just work on doing 2mins of push-ups and sit-ups and do two - three 3-4 mile runs a week. Nothing is hard about BCT, you'll see once you get there.

But if you...

16 Dec 12


Obj: Strength - Big 24

Warm-up:

3 Rounds
5x Back Squat 75lbs
5x Hang Squat Clean 75lbs

15 Dec 12

Obj: Strength - Big 24 (upper body)

Warm-up:

4 Rounds
10x Air Squats
5x Bench Press 75/95/115/135
5x Seated Military Press 12kg

14 Dec 12


Obj: Strength (Big 24)

Warm-up:

3 Rounds
5x Hang Squat Clean (45/75)
5x Push Press (45/75)

I am doing three weeks of the strength cycle from Military Athlete then in January I will be moving on to Horsemen's 4 month program.

My current weight is 180lbs.

If you don't know what...

Week 2 Day 1 Tuesday

I had to take an extra day off, my shoulder kinda hurt on Monday and I'm a pussy who's afraid of getting injured.

I did a ton of pull-ups on Monday and Tuesday morning so I...

Kind of rush through most of the sets so I was pretty tired by the end. Next week is when the fun begins. Didn't get to do the accessory work because I got to the gym late and it was about to close...

Wednesday:
Week 1 Day 2

6 a.m. workout:

Push-up/Pull-up circuit
15/10 x 5 sets

Box Jump/Kettle Bell Swing circuit
15/20 x 5 sets

Monday:
Week 1 Day 1

6a.m. Two mile run slow as hell.

5p.m.

Squat:
Bar x 5
65lbs x6

All your setts are belong to me now. srs

Time to practice your deadbeat dad skills.

This thread I don't even

**** yeah

Ever stick your pen0r in a hotdog bun?

I m syntha-6

Then I guess you can't. Anyone who quits in the alliance gets Masonized by someone in the alliance.