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06-15-2020, 08:55 PM
#991
Registered User
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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06-16-2020, 11:45 AM
#992
Registered User
6/16
1)Sandbag carries (90lbs) 10 x 60 yards [11:30]
2)Hike with +40lbs for 25 mins.
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06-17-2020, 08:56 PM
#993
Registered User
6/17
1)Press (24kg) 2x2-3-5-10 = 40 reps
2)Pushups (BW) 4x15
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06-18-2020, 08:21 PM
#994
Registered User
6/18
1a)Sandbag "Loading" (130lbs) 4x2
1b)KB swing (32kg) 4x12
2)Walk with +40lbs 1mile
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06-19-2020, 07:15 PM
#995
Registered User
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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06-21-2020, 07:23 PM
#996
Registered User
6/21
1a)Sandbag loading (130) 6x2
1b)Sandbag split squats - up to 30 x 6 x 5
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06-22-2020, 09:07 PM
#997
Registered User
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
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06-23-2020, 07:40 PM
#998
Registered User
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
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06-24-2020, 11:28 AM
#999
Registered User
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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06-26-2020, 08:03 PM
#1000
Registered User
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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06-28-2020, 07:17 PM
#1001
Registered User
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
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06-29-2020, 07:35 PM
#1002
Registered User
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
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06-30-2020, 09:06 PM
#1003
Registered User
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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07-01-2020, 08:17 PM
#1004
Registered User
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
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07-04-2020, 07:21 PM
#1005
Registered User
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
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07-04-2020, 07:22 PM
#1006
Registered User
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
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07-05-2020, 08:12 PM
#1007
Registered User
7/5
[AM]
1)Sandbag loading (130) 3x2-3-5
2)1-leg deadlifts (70/35) 3x5
[PM]
1)45 min ruck walk (+40lbs)
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07-06-2020, 08:28 PM
#1008
Registered User
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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07-07-2020, 08:17 PM
#1009
Registered User
7/7
1)Sandbag carries (130) 8x150'
2a)Reverse Lunge 4x10
2b)Pop squats 4x30 sec
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07-08-2020, 11:45 AM
#1010
Registered User
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
Last edited by danki; 07-09-2020 at 07:14 AM.
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07-10-2020, 08:42 AM
#1011
Registered User
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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07-11-2020, 09:12 PM
#1012
Registered User
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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07-11-2020, 09:15 PM
#1013
Registered User
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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07-13-2020, 10:42 AM
#1014
Registered User
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
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07-16-2020, 08:34 PM
#1015
Registered User
7/16
1a)BW Row 5x5
1b)KB seated press (24kg) 4x5
2)KB Floor press (24kg) 2x12
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07-21-2020, 07:36 AM
#1016
Registered User
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
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07-22-2020, 07:41 PM
#1017
Registered User
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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07-22-2020, 07:42 PM
#1018
Registered User
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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07-23-2020, 08:43 PM
#1019
Registered User
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
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07-27-2020, 10:25 AM
#1020
Registered User
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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