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    7/1 1)Plyo pushups 3x3 2)KB Press ladder...

    7/1

    1)Plyo pushups 3x3
    2)KB Press ladder (32kg) 1,2,3,4,5 = 15 reps/arm
    3)KB Press (24kg) 2x10
    4)Heel elevated goblet squat
    BWx20
    +10x20
    +25x20
    +25x20
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    6/30 1)Sandbag cleans (130) 2x2-3-5 = 20 reps...

    6/30

    1)Sandbag cleans (130) 2x2-3-5 = 20 reps
    2a)1-leg deadlifts (24kg) 4x5
    2b)Swings (24kg) 4x25
    3)DB curls (30lbs) 4x6
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    6/29 [AM] 1)Press (32kg) 3,5,5,5...

    6/29

    [AM]

    1)Press (32kg) 3,5,5,5
    2a)Weighted Pushups (+20) 3x15
    2b)Tall kneeling Overhead hold (24kg) 2x30 sec.


    [PM]
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    6/27 [AM] 1)1-arm assisted pushups 5,5,8 ...

    6/27

    [AM]

    1)1-arm assisted pushups 5,5,8

    [PM]

    1)Press (24kg) 3x5-5-5
    2)KB Reverse lung (24kg) 3x5
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    6/25 AM - [10 minute PR zone] a)Sandbag...

    6/25

    AM - [10 minute PR zone]

    a)Sandbag loading (130) 6x3
    b)KB Swings (32kg) 6x12

    PM -

    1.25 miles [25:00] Ruck walk with +40lbs and holding 30lb sandbag.
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    6/24 1)KB press (32kg) 3,3,7 2a)1-arm swings...

    6/24

    1)KB press (32kg) 3,3,7
    2a)1-arm swings (32kg) 4x7
    2b)1-arm Row (32kg) 4x10
    3)Jumprope (30,30,30,60)
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    6/23 AM 1a)Sandbag "loading" (130) 3,3,6...

    6/23

    AM

    1a)Sandbag "loading" (130) 3,3,6
    1b)Swings (32kg) 3x7

    2)Ruck walk hills (+40lbs) 20 minutes

    PM
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    6/22 1)Pushups BWx10 +20x10 +40x2x10 +60x10...

    6/22
    1)Pushups
    BWx10
    +20x10
    +40x2x10
    +60x10

    2a)KB Press (24kg) 6,6,6,13
    2b)1-arm swing (24kg) 7,7,7,15
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    6/21 1a)Sandbag loading (130) 6x2 1b)Sandbag...

    6/21

    1a)Sandbag loading (130) 6x2
    1b)Sandbag split squats - up to 30 x 6 x 5
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    6/19 1)KB Push Press (32kg) 3x3 2)Press...

    6/19

    1)KB Push Press (32kg) 3x3
    2)Press (32kg) 3x2
    3a)Goblet squat with backpack (70+40) 5x6
    3b)Weighted Puhsups (+40) 5x8
    4)Tricep pressdowns (3-4x20)
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    6/18 1a)Sandbag "Loading" (130lbs) 4x2 1b)KB...

    6/18

    1a)Sandbag "Loading" (130lbs) 4x2
    1b)KB swing (32kg) 4x12

    2)Walk with +40lbs 1mile
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    6/17 1)Press (24kg) 2x2-3-5-10 = 40 reps...

    6/17

    1)Press (24kg) 2x2-3-5-10 = 40 reps
    2)Pushups (BW) 4x15
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    6/16 1)Sandbag carries (90lbs) 10 x 60 yards ...

    6/16

    1)Sandbag carries (90lbs) 10 x 60 yards [11:30]
    2)Hike with +40lbs for 25 mins.
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    6/15 1)Press (32kg) 1,2,3,4,4,4 = 18 reps...

    6/15

    1)Press (32kg) 1,2,3,4,4,4 = 18 reps
    2)KB Swings (24kg) 4x25
    3)Weighted pushups (+40) 30 reps AFAP [2:00]
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    6/14 1a)suitcase carries (24kg) 5x200'...

    6/14

    1a)suitcase carries (24kg) 5x200'
    1b)Sandbag "loading" (90lbs) 5x6
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    6/12 1)Press (24kg) 2,3,5,5,5,5,5 = 30 reps...

    6/12

    1)Press (24kg) 2,3,5,5,5,5,5 = 30 reps
    2)Pushups (BW) AMRAP in 3min 20,10,10,5,5 = 50 reps
    3)Goblet Squat (32kg) 6 x10 on the minute
    4)Swings (32kg) 50 reps AFAP = [2:30]
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    6/9 1)1-mile walk with +40lbs 2)1-mile walk...

    6/9

    1)1-mile walk with +40lbs
    2)1-mile walk BW
    3)Sandbag "loading" (90lbs) 3x10 on the minute

    6/10

    1)Press (70lbs) 1,2,3,3,3,3
    2)Weighted Pushups (+40) 2x2-3-5-10
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    6/8 1a)Farmer's walks (70/53) 6 x 50 yards...

    6/8

    1a)Farmer's walks (70/53) 6 x 50 yards
    1b)Goblet Squat (70lbs) 6x8

    2a)Press (53lbs) 7-3-5-3-2
    2b)Pushups 12-6-10-6-5

    3)KB Swings (70lbs) 10x10 on the minute
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    6/6 1)Sandbag carries (90lbs) 10x50 yards...

    6/6

    1)Sandbag carries (90lbs) 10x50 yards [12:45]
    2)Backpack hill walking (40lbs) 20 minutes
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    6/3 1a)Swing (70lbs) 3x10-8-8-8 = 72 reps...

    6/3

    1a)Swing (70lbs) 3x10-8-8-8 = 72 reps
    1b)Goblet Squat (25lbs) 3x12-10-8-6 108 reps
    2)Press (35lbs) 3x4-8-5-6 = 69 reps

    6/5
    1)Press (53lbs) 2,3,5 -- 2x4-3-3 = 30 reps
    2a)Swing (53lbs)...
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