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  1. #991
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    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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  2. #992
    Registered User danki's Avatar
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    6/16

    1)Sandbag carries (90lbs) 10 x 60 yards [11:30]
    2)Hike with +40lbs for 25 mins.
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  3. #993
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    6/17

    1)Press (24kg) 2x2-3-5-10 = 40 reps
    2)Pushups (BW) 4x15
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  4. #994
    Registered User danki's Avatar
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    6/18

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

    2)Walk with +40lbs 1mile
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  5. #995
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    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. #996
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    6/21

    1a)Sandbag loading (130) 6x2
    1b)Sandbag split squats - up to 30 x 6 x 5
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  7. #997
    Registered User danki's Avatar
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    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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  8. #998
    Registered User danki's Avatar
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    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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  9. #999
    Registered User danki's Avatar
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    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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  10. #1000
    Registered User danki's Avatar
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    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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  11. #1001
    Registered User danki's Avatar
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    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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  12. #1002
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    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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  13. #1003
    Registered User danki's Avatar
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    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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  14. #1004
    Registered User danki's Avatar
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    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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  15. #1005
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    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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  16. #1006
    Registered User danki's Avatar
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    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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  17. #1007
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    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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  18. #1008
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    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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  19. #1009
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    7/7

    1)Sandbag carries (130) 8x150'

    2a)Reverse Lunge 4x10
    2b)Pop squats 4x30 sec
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  20. #1010
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    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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  21. #1011
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    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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  22. #1012
    Registered User danki's Avatar
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    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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  23. #1013
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    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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  24. #1014
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    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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  25. #1015
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    7/16

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

    2)KB Floor press (24kg) 2x12
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  26. #1016
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    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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  27. #1017
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    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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  28. #1018
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    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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  29. #1019
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    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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  30. #1020
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    danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50)
    danki is offline
    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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