Sunday 25 sept
1.pullups bw:1x22
2.bench press:20kg:1x20,50kg:1x5,70kg:1x5,100kg:1x7
3.pullups bw:5x5
4.one arm kettlebell clean&press:16kg:1x3/3,20kg:1x3/3,24kg:1x3/3,26kg:1x3/3,30kg:1x3/3,
32kg:1x3/3,34kg:1x2/2
5.farmers walk 2x72kg:2x25meters
Monday 26 sept am
circuit
a.pullups:8,8
b.hyperext:12,12
c.sit ups:15,15
d.squats:15,15
e.push ups:15,15
f.dips:5,5
pm
1.one arm kettlebell clean&press:16kg:2x5/5,36kg:1x3/3,1x2/2
2.one arm bottom up kettlebell clean&press:16kg:1x3/3,20kg:1x2/2
Tuesday 27 sept am
circuit
a.pullups:8,8
b.hyperext:12,12
c.sit ups:15,15
d.squats:15,15
e.push ups:15,15
f.dips:5,5
g.light band pullaparts:20,20
Wednesday 28 sept am
circuit
a.pullups:8,8
b.hyperext:12,12
c.sit ups:15,15
d.squats:15,15
e.push ups:15,15
f.dips:5,5
g.light band pullaparts:25,25
Thursday 29 sept
1.with a 33kg ruck and 2x51.5kg farmers walk bars:1x25 meters
with just 33kg ruck:1x50
with 33kg ruck and farmers walk bars 2x51.5kg:1x25
Friday 30 sept am
1.ruck: 7.1 kilometers (1 hour 13 minutes) with 35kg ruck
10 min rest
2.farmers walk 2x46.5kg:10x25 meters
3.ruck:2.4 kilometers with 20kg ruck (felt light as a feather)
4.farmers walk 2x46.5kg:1x25 meters
_________________ You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".
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