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    9/8 [AM] Hill Sprints (40+35lbs) 5x 30 yard,...

    9/8

    [AM] Hill Sprints (40+35lbs) 5x 30 yard, then 15 minute ruck/carry

    [PM]

    - Sandbag carries (115lbs) x 30 yards
    - KB 1-arm Row (24kg) x5
    -------------- 10 rounds [16:30]
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    Been out for a few weeks after having surgery to...

    Been out for a few weeks after having surgery to remove a kidney stone. Just getting back into things now.

    8/29

    AM - Ruck walk/run up and down hill (40 + 35lb sandbag)

    24 mins / 1.4...
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    8/1 [AM] KB Swing (24kg) 4x20 Ruck Walk...

    8/1

    [AM]

    KB Swing (24kg) 4x20
    Ruck Walk +40 25mins

    [PM]

    a)Pushups 7x10
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    7/29 1)Weighted Pullups (+20) 3x3 2)Weighted...

    7/29
    1)Weighted Pullups (+20) 3x3
    2)Weighted Pullups (+20) 3x15

    Battle ropes x 15 mins

    7/30
    Swings (32kg) 15x10
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    7/28 [AM] - KB Swings (24kg) 5x10 - Ruck...

    7/28

    [AM]
    - KB Swings (24kg) 5x10
    - Ruck Walk (40lbs) 25:00

    [PM]
    - KB Swings (24kg) 9x15
    - KB carries (24kg) 9x200 ft.
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    7/27 1)Seated KB Press (32kg) 1,2,3 ...

    7/27

    1)Seated KB Press (32kg) 1,2,3

    2)Circuit for 15:00 6 rounds
    - Sandbag over shoulder (115lbs) x5
    - KB Press (24kg) x5

    3)RFESS (BW) 2x10
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    7/26 1)Pullups (BW) 1,2,3,4,5,6,5,4,3,2,1 = 31...

    7/26

    1)Pullups (BW) 1,2,3,4,5,6,5,4,3,2,1 = 31 reps
    2)KB high Pull (25lbs) 1x50
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    7/25 1a)Sandbag Squat (115) 3x5-5-5...

    7/25

    1a)Sandbag Squat (115) 3x5-5-5
    1b)Pushups (BW) 3x8-8-8

    2a)Sandbag Carries (115) 4x150'
    2b)Hip Circle Walks 4x150'
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    7/24 1)Pullups (BW) 2,3,5,5,5,5,5 = 30 reps ...

    7/24

    1)Pullups (BW) 2,3,5,5,5,5,5 = 30 reps

    2)Circuit for 20 mins
    - KB Swing 24kg x 10
    - Sandbag carry (35lbs) x 100'
    - Hip circle walks x 40'
    --- about 6-7 round
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    7/22 1)Seated KB press (32kg) 2,3,2,3 = 10...

    7/22

    1)Seated KB press (32kg) 2,3,2,3 = 10 reps
    2)Pushups (BW) 6x16
    3a)BW skull crushers 3x12
    3b)Shoulder raises 3 sets
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    7/21 1)Pullups (BW) 2x2-3-5 = 20 reps 2)KB...

    7/21

    1)Pullups (BW) 2x2-3-5 = 20 reps

    2)KB Swing (32kg) 5x15
    2b)Battling Rope 5x30 seconds

    3)1-leg deadlift 4x8
    3b)Curls 4x6
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    7/19 1)Battle Ropes 15 minutes on the minute, ...

    7/19

    1)Battle Ropes 15 minutes on the minute, 20 sec on, 40 sec off


    7/20

    1)Assisted 1-armpushups on knees 5x5

    2)Seated KB press (24kg) 3x10
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    7/16 1a)BW Row 5x5 1b)KB seated press (24kg)...

    7/16

    1a)BW Row 5x5
    1b)KB seated press (24kg) 4x5

    2)KB Floor press (24kg) 2x12
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    7/12 1)Ground based work x 10 mins 2)KB Press...

    7/12

    1)Ground based work x 10 mins
    2)KB Press (24kg) 60 reps [6x10]


    7/13

    [AM]
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    7/11 [AM] - Sandbag Squat (115lbs) 10,10,15...

    7/11

    [AM] - Sandbag Squat (115lbs) 10,10,15

    [PM]

    1a)KB Swings (32kg) 5x20
    1b)BW 1-leg deadlift 5x8-10
    -- last set split stance (25lbs) x 16
    2)BW glute bridge 4x25
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    7/10 1)Assisted 1-arm pushups 5,5,12 2a)KB...

    7/10

    1)Assisted 1-arm pushups 5,5,12
    2a)KB push press (32kg) 3x2-3-5
    2b)Sandbag squat (115lbs) 3x2-3-5
    3a)BW skull crushers 3x10-12
    3b)1-arm shoulder raise (25lbs) 3x12
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    7/9 1)KB high pulls (32kg) 4x5 2)Sandbag Hill...

    7/9

    1)KB high pulls (32kg) 4x5
    2)Sandbag Hill "sprints"/carries (115lbs) [22:00] 8 reps down hill, 8 reps up hill
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    7/8 [AM] 1)Press (32kg) 15:00 EDT zone ...

    7/8

    [AM]

    1)Press (32kg) 15:00 EDT zone 4,4,4,4,3,3,3,3,2 = 30 reps / arm
    2)KB Pendlay Rows (24kg/32kg) 4x5
    3)KB row (24kg) 2x15
    4)DB curl (25lbs) 4x12

    [PM]
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    7/7 1)Sandbag carries (130) 8x150' ...

    7/7

    1)Sandbag carries (130) 8x150'

    2a)Reverse Lunge 4x10
    2b)Pop squats 4x30 sec
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    7/6 1)Weighted Pushups (+70) 3x5 2)KB high...

    7/6

    1)Weighted Pushups (+70) 3x5
    2)KB high pulls (24kg) 3x10
    3)KB Press (24kg) 10 min EDT circuit - 8,7,7,7,6,5,5 = 45 reps/arm
    4)KB high pull (25lbs) 3x20
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