danki's Cluster F$#* Log

**danki** · 06-15-2020, 08:55 PM

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]

**danki** · 06-16-2020, 11:45 AM

6/16

1)Sandbag carries (90lbs) 10 x 60 yards [11:30]
2)Hike with +40lbs for 25 mins.

**danki** · 06-17-2020, 08:56 PM

6/17

1)Press (24kg) 2x2-3-5-10 = 40 reps
2)Pushups (BW) 4x15

**danki** · 06-18-2020, 08:21 PM

6/18

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

2)Walk with +40lbs 1mile

**danki** · 06-19-2020, 07:15 PM

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)

**danki** · 06-21-2020, 07:23 PM

6/21

1a)Sandbag loading (130) 6x2
1b)Sandbag split squats - up to 30 x 6 x 5

**danki** · 06-22-2020, 09:07 PM

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

3)KB shoulder raises (10lbs) 3x10-12
4)Tricep Pressdowns 30,20

**danki** · 06-23-2020, 07:40 PM

6/23

AM

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

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

PM

1)Light sandbag work

**danki** · 06-24-2020, 11:28 AM

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)

**danki** · 06-26-2020, 08:03 PM

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.

**danki** · 06-28-2020, 07:17 PM

6/27

[AM]

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

[PM]

1)Press (24kg) 3x5-5-5
2)KB Reverse lung (24kg) 3x5

6/28

1)Sandbag Carries (130lbs) 5x200 ft.
2a)BW row 3x5
2b)1-leg deadlift (25lbs) 3x5

**danki** · 06-29-2020, 07:35 PM

6/29

[AM]

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

[PM]
1)Deadstop lunges 1,2,3,4,5
1b)BW squats 5,10,15,15,15,25

**danki** · 06-30-2020, 09:06 PM

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

**danki** · 07-01-2020, 08:17 PM

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

5a)Pushups 4x10
5b)KB raises (10lbs) 15,15,12,12

**danki** · 07-04-2020, 07:21 PM

7/2

1)Sandbag carries (130lbs) AMAP in [5:00] 4x200'
2)Hill rucking/running (1.4 miles) in 21:00 [runs are only 10 seconds at a time]

7/3

1)KB dead stop snatch (24kg) 3x5
2)KB high-pulls (24kg) 2x8
3)BW Row 3x8

**danki** · 07-04-2020, 07:22 PM

7/4

AM - KB press (32kg) 3,5,7

PM - EMOM for 20:00

- Weighted Pushup (+40) 10x8
- Squat (40+25) 10x10

1-arm pressdowns 2x12
2-arm pressdowns 1x20

**danki** · 07-05-2020, 08:12 PM

7/5

[AM]

1)Sandbag loading (130) 3x2-3-5
2)1-leg deadlifts (70/35) 3x5

[PM]

1)45 min ruck walk (+40lbs)

**danki** · 07-06-2020, 08:28 PM

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

**danki** · 07-07-2020, 08:17 PM

7/7

1)Sandbag carries (130) 8x150'

2a)Reverse Lunge 4x10
2b)Pop squats 4x30 sec

**danki** · 07-08-2020, 11:45 AM

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]

- Skimboarding x 30 mins
- Pushups 4x25

**danki** · 07-10-2020, 08:42 AM

7/9

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

**danki** · 07-11-2020, 09:12 PM

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

**danki** · 07-11-2020, 09:15 PM

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

**danki** · 07-13-2020, 10:42 AM

7/12

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

7/13

[AM]

1a)KB high-pull (24kg) 5x5
1b)Pullups (BW) 5x3

**danki** · 07-16-2020, 08:34 PM

7/16

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

2)KB Floor press (24kg) 2x12

**danki** · 07-21-2020, 07:36 AM

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
2b)1-leg glute bridge 3x10

**danki** · 07-22-2020, 07:41 PM

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

**danki** · 07-22-2020, 07:42 PM

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

**danki** · 07-23-2020, 08:43 PM

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

3)1-leg deadlift 3x8

**danki** · 07-27-2020, 10:25 AM

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'

Thread: danki's Cluster F$#* Log

Thread Tools

Search Thread

Bookmarks

Bookmarks

Posting Permissions