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  1. #511
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    Thursday - Ruck PT circuit. Descending pyramid of rucksack alternating hang clean and presses with 12 bear hug reverse lunges after each tier. Total work - 110 alternating hang clean and presses, 120 reverse lunges. Short and sweet today. Pull-ups later.
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  2. #512
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    Friday - Recovery day.

    Saturday - 6 mile run baseline test, 1:10:45. Goal was 60 minutes, so I have some work to do.
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  3. #513
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    Sunday - Burpee test and pull-up test.

    Monday - Rest day.

    Tuesday - 30 minute LSS run, 1-10 core ladder of ab wheel rollouts and hanging knee raises.

    Wednesday - Sandbag pyramid, 1-10 of clean/strict press/front squat. 60# SB, 35# ruck. Finished in just under 20 minutes. 2 drops so no progression yet. Later on, quick gym circuit of 3 rounds: strict lat pulldowns x10 (130#), one arm rows x10 each arm (50#). No burpees tonight, exhausted.

    Thursday - 30 minute LSS ruck (50#), Stew Smith core circuit.
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  4. #514
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    Friday - Wife's official birthday so no PT.

    Saturday - Long run, unsure of actual time as we got a brown out so the treadmill died. Not the full 60 minutes, that's all I know. Some ab wheel rollouts and hanging knee raises after.

    Sunday - Right shoulder bugging me a bit, so just sandbag cleans and front squats today.

    Monday - Recovery.
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  5. #515
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    Tuesday - 40 minute LSS run with 20# weight vest. Stew Smith core circuit in the evening.
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  6. #516
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    Wednesday - Meat Eater II. 10 rounds of 10 two hand swings with 24kg, 10 burpees, 1 minute rest. Then at work, pull-up accessory circuit of lat pull downs, one arm DB rows, and curls.
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  7. #517
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    Thursday - 40 minute LSS run. Core circuit of ab wheel rollouts and butterfly sit-ups in the evening.
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  8. #518
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    Friday - Sandbag and ruck circuit, 60# sandbag and 35# ruck. Met standard for progression so 70# next time. 55 cleans, strict presses, and front squats. Got called out to work so I missed my burpees, but still got my pull ups in before bed and met my rep goal so bumping up.
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  9. #519
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    Saturday - 75 minute LSS ruck march with 50#, followed by the TF40+ core circuit.

    Sunday - Legs and Lungs Pyramid with 20# weight vest, finished in about 41 minutes. Total work - 100 burpees, 200 push ups, 100 air squats, 100 lunges per leg. Finished with three sets of max pull ups.

    Monday - Rest day.
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  10. #520
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    Tuesday - 50 minute LSS run. Tonight will be a circuit of ab wheel rollouts and 4 count flutter kicks.
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  11. #521
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    Wednesday - Low key training. 100 burpees for time, pull up rep goal method (goal met, adding 5 reps).

    Thursday - Meat Eater II. 100 two hand swings with 24kg, 100 burpees.

    Friday - 50 minute LSS ruck with 50#. TF40+ core circuit in the evening.
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  12. #522
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    Saturday - 70# sandbag, wore 35# ruck for all movements. 45 reps of cleans, strict presses, and front squats. Finished with body weight pull ups (20 reps in 4 sets).

    Sunday - 90 minute LSS run, 7.63 miles.
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  13. #523
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    Tuesday - 30 minute LSS weight vest run, core work in the evening (ab wheel rollouts and side planks).
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  14. #524
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    Worked 18 hours straight for St Patrick's Day with a lot of walking around, so easy week that week.

    Last week was another weight vest run, BJJ class, Meat Eater II (100 2H swings with 24kg and 100 burpees in under 20 minutes so going up in KB weight), pull-ups, pull-up gym circuit, more burpees, and some rucking.

    Monday - Sandbag ladder, 70# SB and 35# ruck. Managed to work up to 7/9 strict presses before I had to drop and rest so sticking at this weight. Pull-ups and 100 burpees for time later on in the evening.

    Tuesday - 45 minute run in the morning. BJJ class in the afternoon (1 hour). Tabata circuit of ab wheel roll outs, rest 2 minutes, Tabata circuit of side planks.
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  15. #525
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    Wednesday - Meat Eater II. 10 rounds of 10 two hand swings with 28kg, 10 burpees, 1 minute rest. Total time 23:23. Pull-up work and stretching later on tonight - been neglecting the latter a bit lately and it's starting to show in BJJ.
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  16. #526
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    Friday - Sandbag ladder, 70# SB and 35# ruck. Still struggling at the 9th rung so sticking with this weight. Pull-ups that evening.

    Monday - Busy weekend so no real training until this morning. 45 minute LSS run. Circuit of ab wheel rollouts and side planks in the evening.
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  17. #527
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    Tuesday - Sandbag ladder, crushed it. Bumping up to 80# next time. 55 reps of cleans, strict presses, and front squats with 70# SB and 35# ruck. Burpees and pull-ups later.
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  18. #528
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    Wednesday - 45 minute LSS ruck. No core work. Back feeling a bit irritated, so taking Thursday off.
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  19. #529
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    Friday - Meat Eater II, 28kg swings and one pump burpees, 100 of each, total time 21:21. Then at work - lat pulldowns 3x10, alternating DB curls 3x10, one arm plate rows 3x20.
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  20. #530
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    Busy as hell weekend.

    Monday - 60 minute run. Core work later on tonight.
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  21. #531
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    Tuesday - Sandbag ladder, 80# SB and 35# ruck. Sandbag felt heavy as hell today, only managed to finish 5 before I had to take a longer break.

    1.5 hours of BJJ in afternoon. Pull-ups in the evening.
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  22. #532
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    Wednesday - Dishwasher went down so I spent most of the day trying to fix that.

    Thursday - Foot still scraped up from BJJ so instead of rucking I rode the exercise bike for 45 minutes. Core work in the evening - over 200 reps plus some planks.
    Last edited by GrouchyUSMC; 04-07-2023 at 05:28 AM.
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  23. #533
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    Friday - Meat Eater II, 100 two hand swings with 28kg and 100 one pump burpees in 19:58. It's time to bump up to start working with two pump burpees. Pull up strength circuit at the work gym during lunch upcoming.
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    Long endurance day was the exercise bike, I was aiming for 90 minutes but called it at 60, my ass couldn't take it anymore.

    Start of taper week before the 6 mile run test. Today was a 30 minute LSS run. I ran over 0.7 miles more than the first week, that bodes well so far.
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    Max pull-up test, added 5 reps over the past 8 weeks.
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    20 minute LSS run, some light core work later.
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    Saturday - 6 mile run, 58:54. The past 8 weeks really paid off, shaved 1:58 off of each mile. Very pleased with that.
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    A lot of catching up to do.

    Last week I was on vacation with the family, so a lot of hotel workouts. Some days I would just knock out a quick 100 burpees. When we were in and out a lot, every time we went back to the hotel room I would do a core circuit of plank push-ups, side planks, V-ups, and windshield wipers. Most days I got at least 5 sets that way.

    Saturday - Half Antonik WOD to blow the stink off. 5 rounds of 7 power cleans, 7 front squats, 7 push presses, 11 burpees, 200m run. 60# sandbag. Pull up work later on.

    Monday - Sandbag ladder, 30 minute time cap. 45 total reps of cleans, strict presses, and front squats. 80# sandbag. Pull ups in the evening.

    Tuesday - 2 mile loaded carry on a moderate elevation. 60# sandbag, ~35# rucksack. Had to drop the sandbag once, mad about that. Core work in the evening.

    Wednesday - 20 minute hill run, then threw on the 20# weight vest and a 20 minute AMRAP of 5 weighted pull-ups, 10 weighted push-ups, 15 weighted air squats. Barely managed 7 rounds.

    Thursday - Rest/recovery.
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    Friday - Circuit of max dead hang pull ups, 1km run, 50 one pump burpees. 3 rounds, short on time but that was a tough circuit. Grip work and band pull aparts in the evening.
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    Saturday - Gurkha Lift and Carry. 2 rounds of 28 suicide sprints (15m out and back), half carrying 20kg sandbag. Rest 5 minutes between rounds.

    I stole this idea from one of the Gurkha selection tests, it's a short but spicy one.

    https://vod-progressive.akamaized.ne...1729806720.mp4
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