December 09

Tue Dec 1 - PTTP 6/3/9
SDL x5 210
SDL x5 190
BP x4 170
BP x5 155
TGU x2 70
RP x2 315
RP x2 315

Fri Dec 4 - PTTP 7/4/9
SDL x5 205
SDL x5 185
SP x4/5 55
SP x5 45

Sat Dec 5 - PTTP 8/5/9
SDL x5 210
SDL x5 190
SP x4/5 55
SP x5 45
RP x2 315
RP x2 335

Mon Dec 7 - PTTP 9/5/1
SDL x5 215
SDL x5 195
BP x5 155
BP x5 135

Tue Dec 8 - PTTP 10/6/1
SDL x5 220 - bad
SDL x5 200
SP x5 55
SP x5 45
RP x2 335 - 2nd bad
RP x2 315

Wed Dec 9 - Bear 1/0/1
x1 DL x5 190 - 950
x1 DL x5 170 - 850
x12 DL x5 150 - 9000
x1 BP x5 155 - 775
x1 BP x5 135 - 675
x5 BP x5 115 - 2875
15125

Thu Dec 10 - Bear 2/1/1
x1 DL x5 195 - 975
x1 DL x5 175 - 875
x10 DL x5 155 - 7750
x1 SP x4/5 55 - 495
x1 SP x5 45 - 450
x4 DP x5 35 1400
11945

Sat Dec 11 - Bear 3/1/2
x1 DL x5 200 - 1000
x1 DL x5 180 - 900
x11 DL x5 160 - 8800
x1 BP x5 155 - 775
x1 BP x5 135 - 675
x5 BP x5 115 - 2875
15025

Sun Dec 12 - Bear 4/2/2
x1 DL x5 205 - 1025
x1 DL x5 185 - 925
X11 DL x5 165 - 9075
x1 SP x5 55 - 550
x1 SP x5 45 - 450
x6 DP x5 35 - 2100
14125

Mon Dec 13 - Bear 5/2/3
x1 DL x5 210 - 1050
x1 DL x5 190 - 950
x9 DL x5 170 - 7650
x1 BP x5 160 - 800
x1 BP x5 140 - 700
x6 BP x5 120 - 3600
14750

Wed Dec 15 - Bear 6/3/3
x1 DL x5 215 - 1075
x1 DL x5 195 - 975
x9 DL x5 175 - 7875
x1 SP x4/5 60 - 540
x1 SP x5 50 - 500
x4 SP x5 45 - 1800
x1 DP x5 35 - 350
13115

Thu Dec 16 - Bear 7/3/4
x1 DL x5 220 - 1100
x1 DL x5 200 - 1000
x9 DL x5 180 - 8100
x1 BP x5 160 - 800
x1 BP x5 140 - 700
x6 BP x5 120 - 3600
15300

Sat Dec 18 - Bear 8/4/4
x1 DL x5 225 - 1125
x1 DL x5 205 - 1025
x7 DL x5 185 - 6475
x1 SP x4/5 60 - 540
x1 SP x5 50 - 500
x4 SP x5 45 - 1800
11465

Sun Dec 19 - Bear 9/4/5
x1 DL x5 230 - 1150
x1 DL x5 210 - 1050
x7 DL x5 190 - 6650
x1 BP x5 160 - 800
x1 BP x5 140 - 700
x6 BP x5 120 - 3600
13950

Mon Dec 21 - Bear 10/5/5
x1 DL x5 235 - 1175 - pr
x1 DL x5 215 - 1075
x8 DL x5 195 - 7800
x1 SP x4/5 60 - 540
x1 SP x5 55 - 500
x4 SP x5 45 - 1800
12890

Wed Dec 23 - Bear 11/5/6
x1 DL x5 240 -1200 - pr
x1 DL x5 220 - 1100
x7 DL x5 200 - 7000
x1 BP x5 165 - 825
x1 BP x5 145 - 725
x8 BP x5 125 - 5000
15850

26 Dec 2009 - Bear 12/6/6
x1 DL x5 245 - 1225 -pr
x1 DL x5 225 - 1125
x7 DL x5 205 - 7175
x1 SP x4/5 60 - 540
x1 SP x5 50 - 500
x6 SP x5 45 - 2700
13265

27 Dec 2009 - Bear 13/6/7
x1 DL x5 250 - 1250 - pr
x1 DL x5 230 - 1150
x7 DL x5 210 - 7350
x1 BP x5 165 - 825
x1 BP x5 145 - 725
x6 BP x5 125 - 3750
15050

28 Dec 2009 - Bear 14/7/7
x1 DL x5 255 - 1275
x1 DL x5 235 - 1175
x2 DL x5 215 - 2150
x3 DL x5 205 - 3075
x1 SP x5 60 - 600
x1 SP x5 50 - 500
x5 SP x5 45 - 2250

30 Dec 2009 - Bear 1/7/8
x1 DL x5 200 - 1000
x1 DL x5 185 - 925
x12 DL x5 160 - 9600
x1 BP x5 170 - 850
x1 BP x5 150 - 750
x5 BP x5 130 - 3250
x1 BP x4 130 - 520
16895

November 09

Sun Nov 1 - PTTP 13/2
DL x5 215
DL x5 195
SP x5 45
SP x5 45
2050/900 = 2950

Mon Nov 2 - PTTP 14/3
DL x5 220
DL x5 200
SP x5 50
SP x5 45
2100/950 = 3050

Tue Nov 3 - PTTP 15/4
DL x5 225 slowing down
DL x5 205
SP x 5 50
SP x5 45
2150/950 = 3100

Thu Nov 5 - PTTP 16/5
DL x5 230
DL x5 210
SP x5 50
SP x5 45
2200/950 = 3150

Fri Nov 6
Xingyiquan

Sat Nov 7 - PTTP 1/6
DL x5 175
DL x5 155
SP x4/5 55
SP x5 45
1650/945 - 2595

Sun Nov 8 - PTTP 2/6/1
DL x5 180
DL x5 160
BP x5 155
BP x5 135
LR x4
LR x5
1700/1450

Mon Nov 9 - PTTP 3/7/1
DL x5 185
DL x5 165
SP x4/5 55
SP x5 45
TGU x2 60
1750/945

Tue Nov 10 - PTTP 4/7/2
DL x5 190
DL x5 170
BP x5 160
BP x5 140
TGU 60/65

Thu Nov 12 - PTTP 5/8/2
DL x5 195
DL x5 175
SP x5 55
SP x5 45
LR x5
LR x5

Fri Nov 13
Xingyiquan

Sat Nov 14 - PTTP 6/8/3
DL x5 200
DL x5 185
BP x5 165
BP x5 145
TGU x2 65
1925/1550/260 = 3735

Sun Nov 15 - PTTP 7/9/3
DL x5 205
DL x5 185
SP x3/4 60
SP x5 50
LR x5
LR x5

Mon Nov 16 - PTTP 8/9/4
DL x5 210
DL x5 190
BP x4 170
BP x5 150
TGU x2 65

Tue Nov 17 - PTTP 9/10/4
DL x5 215 - switched grip on 3rd
DL x5 195
SP x4 60
SP x5 50
LR x4
LR x4

Thu Nov 19 - PTTP 10/10/5
DL x5 220 - easier than 215
DL x5 200
BP x4 170
BP x5 155
TGU x2 65 - easier

Sat Nov 21 - PTTP 11/11/5
DL x5 225
DL x5 205
SP x3/4 65
SP x5 55

Sun Nov 22 - PTTP 12/11/6
DL x5 230 - barely
DL x5 210
BP x5 165
BP x5 145
TGU x2 65

Mon Nov 23 - PTTP 1/1/6
SDL x5 185
SDL x5 165
SP x5 50
SP x5 45
RP x1 245
RP x1 275
RP x1 295
RP x1 315
RP x1 345

Tue Nov 24 - PTTP 2/1/7
SDL x5 190
SDL x5 170
BP x5 170 - pr
BP x5 150
TGU x2 70 - pr
RP x2 310
RP x2 320

Thu Nov 26 - PTTP 3/2/7
SDL x5 195
SDL x5 175
SP x5 55
SP x5 45
RP x2 325
RP x2 335
DC x5 35
DC x5 40

Sat Nov 28 - PTTP 4/2/8
SDL x5 200
SDL x5 185
BP x5 170
BP x5 155
TGU x2 70
RP x2 320
RP x2 320

Sun Nov 29 - PTTP 5/3/8
SDL x5 205
SDL x5 185
SP x5 55
SP x5 45

October Workouts

Thu Oct 1 - Variety
c2 rower - 30 minutes - 6.2k

Sat Oct 3 - Heavy
5 ladder 3 sets 16 kilo
4 ladder 2 sets 16 kilo
swings - 2 minutes - no rest = 75
4550/2625 = 7175

Sun Oct 4
c2 rower - 30 minutes - 6316

Mon Oct 5 - Light
3 ladder 3 sets 16 kilo
2 ladder 2 sets 16 kilo
snatches - 6 minutes - 16pm = 96
1680/3360 = 5040
reps ugly on last set. increase volume - lower intensity.

Tues Oct 6 - Variety
TGU 20 minutes
1L DL 3x4 - 16 kilo and 20lb
pushups/snatches -14 minutes - 10pm - 70/70

Wed Oct 7 - Medium
4 ladder 3 sets 16 kilo
3 ladder 2 sets 16 kilo
swings - 6 minutes - 22pm = 132
2940/4620 = 7560

Thu Oct 8 - Variety
c2 rower - 2k
2x3 DL - 135
1x3 DL - 185
2x3 DL - 225
1130

Sat Oct 10 - Heavy
5 ladder 4 sets 16 kilo
4 ladder 1 set 16 kilo
swings - 5 minutes - 25pm - 125 - limit
4900/4375 = 9275
back was tight from deadlifting for the first time on thursday

Mon Oct 12 - Light
3 ladder 4 sets 16 kilo - Military
2 ladder 1 set 16 kilo - Military
snatches - 12 minutes - 10pm = 120
1890/4200 = 6090
went ok... was pushing it at the end of the snatches.

Tues Oct 13 - Variety
TGU - 15 minutes
1L DL - 16 kilo and 20lb stacked - 4x3
Pushups/Snatches - 80/80 - 16 minutes

Wed Oct 14 - Medium
4 ladder 4 sets - 40/40 - 80
3 ladder 1 set - 6/6 -12
swings - 4 minutes - 22 pm - 88
3220/3080 = 6300
cold and hungover was dying doing just 4 minutes.

Thu Oct 15 - PTTP - 1
DL x5 155 - 775
DL x5 135 - 675
SP x5 45 - 450
SP x5 45 - 450
1450/900 = 2350

Sat Oct 17 - PTTP - 2
DL x5 160 - 800
DL x5 140 - 700
SP x5 45 - 450
SP x5 45 - 450
1500/900 = 2400

Sun Oct 18 - PTTP - 3
DL x5 165 - 825
DL x5 145 - 725
SP x3/4 55 - 385
SP x5 45 - 450
1550/835 - 2385

Mon Oct 19 - PTTP - 4
DL x5 170 - 850
DL x5 150 - 750
SP x5 45 - 450
SP x5 45 - 450
1600/900 = 2500

Tues Oct 20 - PTTP - 5
DL x5 175 - 875
DL x5 155 - 775
SP x5 50 - 500
SP x5 45 - 450
1650/950 = 2600

Thu Oct 22 - PTTP - 6
DL x5 180
DL x5 160
SP x5 50
SP x5 45
1700/950 = 2650

Fri Oct 23
Xingyiquan

Sat Oct 24 - PTTP - 7
DL x5 185
DL x5 165
SP x5 50
SP x5 45
1750/950 = 2700

Sun Oct 25 - PTTP - 8
DL x5 190
DL x5 170
SP x5 50
SP x5 45
1800/950 = 2750

Mon Oct 26 - PTTP - 9
DL x5 195
DL x5 175
SP x5 55 - barely
SP x5 45
1850/1000 = 2850

Tue Oct 27 - PTTP - 10
DL x5 200
DL x5 180
SP x5 55 - barely
SP x5 45
1900/1000 = 2900

Thu Oct 29 - PTTP - 11
DL x5 205
DL x5 185
SP x4 55 - end of press cycle
SP x5 45
1950/890 = 2840

Sat Oct 31 - PTTP - 12/1
DL x5 210 - grip failed on last rep
DL x5 190
SP x5 45
SP x5 45
2000/900 = 2900

September Workouts

Tuesday September 1 - Variety
1L DL 5x5
20 minute TGU
10 minute clean practice
pull up singles between most exercises.

Wed September 2 - Medium
3 ladder 3 sets 16 kilo
2 ladder 2 sets 16 kilo
Pull Up Negatives - 3,2,2,1
5 min. swings/ 17 per minute = 85
1660/2975 = 4635

Thu September 3 - Variety
10 minutes TGU
10 minutes burpee / pullup negative - 26

Fri September 4
20 minute easy run
Xingyiquan

Sat September 5 - Heavy
4 ladder 4 sets 16 kilo
3 ladder 1 set 16 kilo
Pullups 3,2,2,1,1 almost deadhang
2 handed swings - 16 kilo- 6 min. - 25 pm - 150 swings
3220/5250 = 8470

Sun September 6
Pullups 3,3,2,1,1
30 minutes row machine 6.4k

Mon September 7 - Light
2 ladder 4 sets 16 kilo
1 ladder 1 set 16 kilo
8 minutes snatches - 13pm - 104
910/3640 = 4550

Tue September 8 - Variety
5x5 1L DL
5x5 Cleans
Pullups 4,3,2,1,1
15 minutes TGU - both ways.

Wed September 9 - Medium
3 ladder 4 sets 16 kilo
2 ladder 1 set 16 kilo
Pullups 4,3,2,2,1
3 minutes swings - 19pm - 57
1890/1995 = 3885

Thu September 10 - Variety
5x5 1L DL
Pullups 4,3,3,2,1
Squat Flip Clean/Tactical Lunges 10/10 10 minutes - 3 1/2 rounds
Burpee/Pullup Negative 10 minutes - 32

Friday September 11
Xingyiquan

Sat September 12 -Heavy
4 ladder 5 sets 16 kilo
Pullups 4,4,3,2,1
7 minutes swings - 26 pm - 182
Bataan Death March
3500/6370 = 9870

Mon September 14 - Light
2 ladder 5 sets
Pullups 5,4,3,2,1
6 minutes snatches - 14 pm - 84
1050/2940 = 3990

Tuesday September 15 - Variety
5x5 1L DL
Pullups 5,4,3,2,2
TGU - 10 minutes
Squat Flip Clean/ Tactical Lunges 10-10-10 - 4 rounds

Wed Sept 16 - Medium
3 ladder 5 sets 16 kilo
Pullups 5,4,3,3,2
6 minutes swings - 20pm - 120
2100/4200 = 6300

Thu September 17 - Variety
Xingyiquan
TGU 20 minutes
20 bottoms up tgu
15,20 tgu
20,35 half tgu
farmers carries 20,35
overhead carries 20,35
more Xingyiquan

Fri September 18
Xinyiquan

Sat Sept 19 -Heavy
5 ladder 1 set 16 kilo
4 ladder 4 sets 16 kilo
Pullups 2-2-1-2 - with 5 second hangs
7 minutes swings - 27pm - 189
presses stronger, grip toast at end of swings
3850/6615 = 10,465

Sun Sept 20
1 1/2 hours full court

Mon Sept 21 - off
left forearm and right heel have issues taking day off

Tue Sept 22 - Light
3 ladder 1 set
2 ladder 4 sets
10 minutes snatches 20lb - 20pm - 200
left forearm is better but still not 100%
1260/4000 = 5260

Wed Sept 23 - Medium
4 ladder 1 set 16 kilo
3 ladder 4 sets 16 kilo
strict chins 3,2,1,1
5 minutes swings 16 kilo - 21pm - 105
2380/3675 = 6055

Thu Sept 24 - Variety
TGU 15 minutes
C2 - 30 minutes - 6.3k
left forearm still ailing but much better

Sat Sept 26 - Heavy
5 ladder 2 sets 16 kilo
4 ladder 3 sets 16 kilo
6 minutes swings - 30pm - 180 - absolute limit
had to stop at 180 due to grip failure - forearm again
4200 /6300 = 10,500lbs

Sun Sept 27
C2 rower - 30 minutes - 6345 meters

Mon Sept 28 - Light
3 ladder 2 sets 16 kilo
2 ladder 3 sets 16 kilo
7 minutes snatches 16 kilo - 15pm - 105 - absolute limit
1470/3675 = 5145

Tuesday Sept 29 - Variety
1L DL 3x3 - 16k and 20lb
TGU 16 kilo - 20 minutes
Tactical Lunges 4x10

Wed Sept 30 - Medium
4 ladder 2 sets 16 kilo
3 ladder 3 sets 16 kilo
10 minutes swings 16 kilo - 20pm - 200
forearm problems lingering but made it through all of the sets
2660/7000 = 9660

Pullup Volume

You start with an all-out set and then cut a rep in each consecutive set for a total of five sets.
The next day add a rep to the last set. Then a rep to the set before that, etc. The system is
intended to be used for four weeks. In the end of the month take two or three days off and
then test yourself. It is not unusual to up the reps 2.5-3 times. In other words, you are likely
to end up cranking out 12-15 reps if you started with 5. If you can already do between 6 and
12 reps start the program with the first day your PR shows up. For instance, if your max is 6
pullups start with Day 7; if your max is 8 start with Day 19. If you run into a snag with this routine, back off a week and build up again. If you hit the wall again switch to another routine.

3 Rep Maximum
Can also be used for doing low rep weighted
Day 1 - 3, 2, 1, 1
Day 2 - 3, 2, 1, 1
Day 3 - 3, 2, 2, 1
Day 4 - 3, 3, 2, 1
Day 5 - 4, 3, 2, 1
Day 6 - off
Day 7 - 4, 3, 2, 1, 1
Day 8 - 4, 3, 2, 2, 1
Day 9 - 4, 3, 3, 2, 1
Day 10 - 4, 4, 3, 2, 1
Day 11 - 5, 4, 3, 2, 1
Day 12 - off

5 Rep Maximum
Complete Progression
Day 1 - 5, 4, 3, 2, 1
Day 2 - 5, 4, 3, 2, 2
Day 3 - 5, 4, 3, 3, 2
Day 4 - 5, 4, 4, 3, 2
Day 5 - 5, 5, 4, 3, 2
Day 6 - off
Day 7 - 6, 5, 4, 3, 2
Day 8 - 6, 5, 4, 3, 3
Day 9 - 6, 5, 4, 4, 3
Day 10 - 6, 5, 5, 4, 3
Day 11 - 6, 6, 5, 4, 3
Day 12 - off
Day 13 - 7, 6, 5, 4, 3
Day 14 - 7, 6, 5, 4, 4
Day 15 - 7, 6, 5, 5, 4
Day 16 - 7, 6, 6, 5, 4
Day 17 - 7, 7, 6, 5, 4
Day 18 - off
Day 19 - 8, 7, 6, 5, 4
Day 20 - 8, 7, 6, 5, 5
Day 21 - 8, 7, 6, 6, 5
Day 22 - 8, 7, 7, 6, 5
Day 23 - 8, 8, 7, 6, 5
Day 24 - off
Day 25 - 9, 8, 7, 6, 5
Day 26- 9, 8, 7, 6, 6
Day 27 - 9, 8, 7, 7, 6
Day 28 - 9, 8, 8, 7, 6
Day 29 - 9, 9, 8, 7, 6
Day 30 - off

15 Rep Max
Day 1 - 15, 12, 10, 8, 6, 4
Day 2 - 15, 12, 10, 8, 6, 6
Day 3 - 15, 12, 10, 8, 8, 6
Day 4 - 15, 12, 10, 10, 8, 6
Day 5 - 15, 12, 12, 10, 8, 6
Day 6 - off
Day 7 - 15,14, etc.

25 Rep Max
Day 1 - 25, 20, 16, 12, 8, 4
Day 2 - 25, 20, 16, 12, 8, 8
Day 3 - 25, 20, 16, 12, 12, 8
Day 4 - 25, 20, 16, 16, 12, 8
Day 5 - 25, 20, 20, 16, 12, 8
Day 6 - off
Day 7 - 25, 22, etc.

Credit Pavel
The 5 rep max shows the complete progression if you can't figure out the 15 and the 25

Strength Standards - Goals to Achieve

Power Lifting /Strength Goals:
Deadlift twice your weight
Deadlift 3 times your weight
Military press your weight
One Arm press half your weight
TGU 48 kilo
One Arm press 48 kilo kettlebell
Clean your weight
One Arm Pullup
Double Body Weight Pullup

Kettlebell Snatch Tests:
24 kilo RKC Snatch Test - 100 in 5
24 kilo SSST - 200 in 10
1000 swings in an hour

Military Pullup Standards:
12 + pullups - Ranger PFT
20 + pullups - Marine PFT 1st class - Force Recon Score
6 meter rope climb with only hands - Foreign Legion Standard
18 consecutive dead hang pull ups with 20lb kbell attached- Spetznaz Standard

Military Cardio Standards:
2 mile run - sub 13 - Ranger PFT
5 mile run - 35:00 - Ranger PFT
1.75 in 12 minutes - Foreign Legion Standard
18 minute 3 mile run - Marine PFT 1st class - Force Recon Score

Combined Tests:
The SEAL Physical Screening Test (PST) is as follows:
500-yard swim using breast and/or sidestroke in less than 12 minutes and 30 seconds
10-minute rest
Perform a minimum of 42 push-ups in 2 minutes
2-minute rest
Perform a minimum of 50 sit-ups in 2 minutes
2-minute rest
Perform a minimum of 6 pull-ups (no time limit)
10-minute rest
Run 1 ½ miles wearing RUNNING SHOES and SHORTS in under 11 minutes

SAS Personal Fitness Test (PFT), a 1.5 mile run in under 9 minutes 30 seconds preceded by a minimum of 44 pressups and 50 situps. Two minutes is alloted to both the situps and the pressups. SAS

August Workouts

August 1 - Heavy
3 ladder 4 sets 16 kilo
swings - 7 minutes - 18pm = 126
1680/4410 = 6090

August 2 -
2.5 mile run
75 pushups
4 Rope Pull
planks

August 3 - Light
1 ladder 4 sets 16 kilo
snatches - 8 minutes - 6.125pm = 49
256/1715 = 1971

August 4 - Variety
20 min TGU
4 rope pull

August 5 - Medium
2 ladder 4 sets 16 kilo
3 rope pull
swings -11 minutes - 14pm = 155
840/5425 = 6265
50 Hindu squats
50 PU
50 reverse lunges

August 6 - Variety
2.5 better!

August 7
Hsing Yi

August 8 - Heavy
3 ladder 5 sets 16 kilo
8 rope pull
swings - 7 minutes - 19pm = 133
2100/4655 = 6755

August 9
1.5 / 13.07
Max HR 180
Cal 212

August 10 - Light
1 Ladder 5 sets 16 kilo
4 rope pull
snatches - 6 minutes - 8.3 = 50
350/1750 = 2100

August 11 - Variety
3 sets 3 One legged Dead lifts
3 sets 3 Crush Curls
3 sets 10 soap swings
TGU 30 minutes 16 kilo

August 12 - Medium
2 ladder 5 sets 16 kilo
3 rope pull
swings - 8 minutes - 14pm = 104
1050/3640 = 4690

August 13 - Variety
1L DL 3x5 16 kilo
Crush Curls 3x5 20lb
Uppercuts 3x12
Palm cleans - practice
TGU - practice

August 14
186
2.5 - 24:15
165-175 - 400 cal
Hsing Yi

Sat Aug 15 -Heavy
4 ladder 1 set 16 kilo
3 ladder 4 sets 16 kilo
swings - 9 minutes - 20pm = 180
2380/6300 = 8680

Sun Aug 16
3 easy 400s and a Tabata sprint sequence
10:24
Avg 153
Max 171
cal 171

Mon Aug 17 - Light
2 ladder 1 set 16 kilo
1 ladder 4 sets 16 kilo
snatches - 5 minutes - 10 pm = 50
490/1750 = 2240

Tue Aug 18 - Variety
1L DL 3x5 16 kilo
TGU 20 mins 16 kilo
2 crush curls with 16 kilo
practiced BTB circles... nothing serious
5 elements and 3 hand cannon
30 renegade rows with 12 lb dumbbells
20 santanas w 12lb dumbbells
186

Wed August 19 - Medium
3 ladder 1 set 16 kilo
2 ladder 4 sets 16 kilo
swings - 7 minutes - 15pm = 105
1260/1575 = 2835

Thu August 20 - Variety
20 minute circuit of the following
BTB circles
BTB Snatch to Jump squat
TGU starting from overhead
Practice - bottoms up clean
Practice - bottoms up press
Practice - palm clean

Fri August 21
15 minute run:
avg - 159
max - 176
cal - 225
Hsing Yi

Sat August 22 - Heavy
4 ladder 2 sets 16 kilo
3 ladder 3 sets 16 kilo
swings - 4 minutes - 22.5pm = 90
2660/3150 = 5810
I AM BEOWULF!

Sun August 23
Tabata sprints
188
12:13
166 cal
hr 151 - 171
2 mile run
20 minutes
307 cal
hr 161 - 171

Mon August 24 - Light
2 ladder 2 sets 16 kilo
1 ladder 3 sets 16 kilo
snatches - 11 minutes - 10 pm = 110
630/3850 = 4480

Tue August 25 - Variety
1L DL 5x3
Pull Ups 1/1 x 1 - between dl sets
Box Pistols 3x3
Renegades 3 sets
Santanas 3 sets
Pull Ups 1/1 x 1 - between reneg/santana sets
3 snatches
2 cleans
TGU - no pause between sides
15 minutes

Wed August 26 - Medium
3 ladder 2 sets 16 kilo
2 ladder 3 sets 16 kilo
5 minutes 16 swings per minute - 80
1470/2800 = 4270

Thu August 27 - Variety
30 minutes -
TGU/top to bottom tgu with 3 snatches 2 cleans
15 minute run
bottoms up cleans low volume

Sat August 29 - Heavy
4 ladder 3 sets 16 kilo
3 ladder 2 sets 16 kilo
Pullups 3,2,1,1 - assisted
swings - 5 minutes - 23pm = 115
2940/4025 = 6965

Mon August 31 - Light
2 ladder 3 sets 16 kilo
1 ladder 2 sets 16 kilo
Pullups 3,2,1,1 assisted
snatches - 7 minutes - 12 PM = 84
700/2940 = 3640