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  1. #961
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    3/21

    AM

    KB 1-arm Swings (32kg) 6-7x6
    Pullups (BW) 6-7x4

    PM

    1)KB 1-arm Swings (24kg) 3x20/arm
    2)BW Row 5-6x10
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  2. #962
    Registered User danki's Avatar
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    3/22

    1a)Half getup to tall kneeling (24kg) 1-2-3
    1b)Naked Getup 3x5

    2)Bar hang 60s, 30s, 30s


    3/23

    AM

    -Hill walk +40lb pack x 35 mins


    PM

    - Assisted 1-arm pushups 5x5
    - Pushup (BW) 40 reps
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  3. #963
    Registered User danki's Avatar
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    3/24

    1)Pullups (BW) 10,6,4
    2)1-arm KB swing (24kg) 15,15
    3)KB curls (35lb) 13,13
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  4. #964
    Registered User danki's Avatar
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    3/25

    1)KB Push Press
    24kg 2x5
    32kg 2x5

    2a)Pushup (bw) 4x20
    2b)1-arm Rack Walk (24kg) 4x20 sec / arm

    3)Bar Hang 60 sec
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  5. #965
    Registered User danki's Avatar
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    3/26

    AM

    Pullups (BW) 3x5


    Mid-Day

    Weighted Hike (+40) 30 mins


    PM

    1a)1-arm Swings (32kg) 6x10
    1b)BW Row (+20lbs) 4x6

    2)KB curl (25lbs) 20,15,15
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  6. #966
    Registered User danki's Avatar
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    3/27

    AM

    1-arm assisted pushups 7x3

    PM

    1)1-arm clean + thruster (35)x5, (24kg)x5
    2)Seated KB press (35) 3x8
    3)suitcase carries (24kg) 3x30 sec
    4)Stairs 3x35 reps
    5)kb tricep ext (25) 2x10
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  7. #967
    Registered User danki's Avatar
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    3/29

    1a)Pullups (BW) 8,6,6
    1b)Assisted 1-arm pushups 8,6,6

    2a)KB Push Press (24kg) 2 x 5-3-2 (Trying to not rest between rungs)
    2b)BW Row 2x5-5
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  8. #968
    Registered User danki's Avatar
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    3/30

    1)Goblet Front Foot Elevated Split Squat (24kg) 15,15

    2)2-arm KB Swings (24kg) - 300 reps 3 x 10-15-25-20-15-15
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  9. #969
    Registered User danki's Avatar
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    3/31

    1a)Pullups slow eccentric 5,4,3
    1b)Assisted 1-arm pushups slow negative 5,4,3

    2)KB push press (24kg) EDT circuit [12:00] 12x5 = 60 reps
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  10. #970
    Registered User danki's Avatar
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    4/1

    1)1-arm swings EMOM (24kg) 12 mins

    2)Goblet squat (32kg) 10,15,15,10 = 50 reps
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  11. #971
    Registered User danki's Avatar
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    4/2

    1a)Pullups (BW) 10,8,8 = 26
    1b)1-arm Assisted Pushups 10,8,8 = 26


    2)30 min ruck walk (+40)

    3)KB push press/press (24kg) 2 x 5-3-2
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  12. #972
    Registered User danki's Avatar
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    4/3

    1)Goblet FFESS 18,12
    2)Two hand swing (24kg) 3x10-15-25-30-20 = 300 reps
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  13. #973
    Registered User danki's Avatar
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    4/5

    1a)Weighted Pullups (+20lbs) 5,4,4 = 13
    1b)Weighted Pushups (+40lbs) 18,15,13 = 46

    2)EDT Circuit KB Push press (32kg) 10x4 = 40 reps/side in 14 minutes
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  14. #974
    Registered User danki's Avatar
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    4/6

    1)2-hand KB swings (32kg) 5x5-10-15 = 150 reps
    2)Goblet Squats (32kg) 2x5-10-15 = 60 reps
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  15. #975
    Registered User danki's Avatar
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    4/7

    GTG
    - 1 arm assisted pushups 8x5
    - Pullups (BW) 8x5

    1)20 min hill walk carries with (35lb) KB
    2a)Band Pressdowns 4x25
    2b)1-arm KB curls (10lbs) 4x15
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  16. #976
    Registered User danki's Avatar
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    4/8

    1a)2-Hand KB Swing (24kg) 6x10-15-25 = 300 reps
    1b)KB deadlift (32kg) 6x12

    2)Goblet FFESS (24kg) 3x15/side
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  17. #977
    Registered User danki's Avatar
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    4/9

    1)KB 1-arm press (24kg) 3x2-3-5-10 = 60 reps
    2)Hill walk carrying 35lb kb - 20 mins
    3)BW Pushups 4x10-15 = 100 reps
    4)KB 1-arm ext (35lbs) 3x5
    5)KB 1-arm curl (10lbs) 4x20
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  18. #978
    Registered User danki's Avatar
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    4/10

    1)Paused dbl KB rack squat - up to (24/32kg) x 3
    2)KB swings EMOM (32kg) x 10[15:00] alternating:
    - Dead stop Swings
    - staggered Left
    - staggered Rigth
    3)Jump rope (20w/40r) x 5:00
    4)BW FFESS (25,20,20)
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  19. #979
    Registered User danki's Avatar
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    4/11

    1)Hike with +40lbs x 60 mins
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  20. #980
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    4/12

    AM
    1)Pullups (BW) 1x12

    2a)Assisted 1-arm pushups 3x8
    2b)Pullup with pause x1 (+25, +35, +53, + 53)

    3)1-arm KB press (32kg) 2x2-3-5
    4)1-arm KB press (24kg) 2x2-3-5-10

    PM
    - 40 min hill walk carries (35lbs) alternating position
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  21. #981
    Registered User danki's Avatar
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    ************ UPDATE

    Well, I've been really sick for the past month with a kidney infection. Before this, I was 206 lbs, now I am about 186. I'm starting to do better now and am going to slowly get back into my training.

    5/15

    1a)KB swings (24kg) 5x15
    1b)Pushups 5x10

    2)Band tricep pressdowns 2x25

    3)1-arm kb curl (10lbs) 25 reps
    4)1-arm kb curl (25lbs) 25 reps
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  22. #982
    Registered User danki's Avatar
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    [New Program Start]

    5/18
    1a)KB Press (35lbs) 3x2-3-5
    1b)KB Swing (25kg) 3x20-20-20

    5/20
    1a)KB Press (35lbs) 4x2-3-5
    1b)KB Swing (25kg) 4x20-20-20

    5/22
    1a)KB Press (35lbs) 5x2-3-5
    1b)KB Swing (25kg) 5x20-20-20


    *** On Tuesday/Thursday about 25 minutes of hill rucking (+40lbs) with or without 10lb kb carry offset
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