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Tuesday - Off day.

Wednesday - 2 mile speed ruck with 60#, followed by pull-ups (12 sets) and some core work (60 reps each of four count flutterkicks and four count hello dollies). Short but sweet.

If you have two triceps bars, you're golden. Simply grab them on the outside edge and carry them.

https://cdn.shopify.com/s/files/1/0978/4548/products/mid_GRT-34.jpeg?v=1571439335

If you have a place to do pull-ups I would utilize pull-ups personally. I'm glad you were enjoying it!

I have a relative by marriage who was raised in Communist Russia and still believes Communism is the optimal government. They also believe Michael Moore is incredibly honest and talented.

What are your goals? Because that's not a plan, just a suggestion.

Depends on intensity.

Saturday - 18 miles of rucking trails, ruck was 50# dry. Took me about 6.5 hours or so.

Sunday - 45 minute yoga routine.

Monday - 45 minute workout. Sandbag thrusters with 70#, one arm rows...

Chin-ups.

The Marine Corps has you covered.

https://www.marines.mil/Portals/1/Docs/SecretToPullupsHowToGoFrom0To20.pdf

You'll be fine, go for it.

If you're already using Grey Skull, don't add much more. Throw on a finisher of 100 burpees after your session if you want.

You can. Start with just the empty barbell and learn the movements, take your time, it's not a race.

They literally have interchangeable parts, one would think this would become more popular among liberals for that reason.

To lose a pound a week you need roughly a 3500 calorie deficit over that week. If you're not losing any weight, you're not eating in a deficit. Try sticking with one meal a day on Saturdays as well.

Wednesday - Short session in the morning of sandbag cleans and push presses (123 reps total). Evening workout of burpees (150 burpees, 300 push ups).

Monday - Just a short 20 minute workout. 56 sandbag cleans with 60#, 66 burpees with lateral jump over sandbag, 100 rucksack step ups.

Sunday - Late night 5 mile ruck, about a 17:02 pace. I was exhausted but got it in.

Thursday - 3 mile run, some core work and stretching.

Saturday - Iwo Jima workout. 30# ruck and 60# sandbag, do 2 rounds of the following: 19 sandbag cleans, 300m ruck, 45 ruck burpee step ups to...

Yes I still recommend it. Just not as widely used as this one. I didn't have as many test subjects but from those who stuck with it they did show improvement.

Check out Tactical Barbell, it has suggestions on periodization for bodyweight movements in addition to barbell movements.