3 rounds: (24kg.)

KB C+P, 5ea.
KB Swipe Cast 10alt
KB Swing 10x
Hindu Squats 20x
Lying leg raises 20x

Day 10 armstrong pullup program

Yesterday...

3 sets of gibbon pullups

1-12alt
2-10alt
3-10alt

Iso Holds (30sec each)

Top-pronated
Top-supinated
90 degree @ Elbow-pronated
90 degree @ Elbow-supinated

Day 9 Armstrong Pullup Program

5min Jump Rope
SE/HXO/DDOG

Pullups (normal grip) On-the-minute

sets of 5 reps for 10min.

Pushups (normal width) 3 sets x max reps

1-50
2-26
3-21

WFD Cable Rotations + Squat Stance Rev Woodchop

30 pounds x 10+10 each side
50 pounds ""
60 pounds ""

Airbench 1min.

3 rounds (60sec rest between)

10L/10R KB Snatches (53 pounds)
10 FUll Situps

Pigeon/SFFB/DDOG

Day 8 Pullup Program

3 sets x max reps (60sec. between) regular pronated

1-16
2-8
3-5

3 sets x max reps (60sec. between) chin grip pinky's touching

1-6
2-6
3-5

Day 7 Armstrong Pullup Program

AHL/Flex-Abs/USFT/Tabletop
Jump Rope 5min.

Pushup Ladder (regular pushups)

1 to 12 (10sec rest between)
1 set x 20 reps (max)

Pullup Ladder (regular pronated)

1 to 6 (10sec rest between)
1 set x 9 reps (max)

SQS/SFFB/C+D/HipLift/AB (4min.)/FOPF

Day 6 Armstrong Pullup Program

SE/SiFT/SiFl-AC/AB

3 sets max reps pushups (normal) 90sec rest between

1-50
2-25
3-20

5 sets max reps pullups (normal pronated) 90sec between

1-13
2-9
3-5
4-5
5-4

On-the-minute KB 1-arm Swings
32kg. x 5+5 for 10min (100 total)

3min. rest

2-arm KB Swings (60sec. rest between)

32kg. x 20 reps x 5 sets (100 total reps)

Pigeon/QLO/C+D/AB

Day 5 Armstrong Pullup Program

SE/SiFt/C+D/SiFloor-AC

3 sets of max Pseudo-planche pushups

1-20
2-20
3-15

3 sets of gibbon pullups x max reps

1-10alt
2-8alt
3-6alt

Iso holds (15sec each)

1-Top position overhand
2-Top position chin supinated
3-Mid pos overhand
4-Mid pos chin supinated

30 full sit-ups with twist
10 Inchworms

QLO/C+D/Full Bridge 1min./AB 1min.

day 4 armstrong pullup program

egoscue first...
FOPF/SiFT/C+D/SFFB/For Str/50 V-ups/DDog

Walkout pushups 1 up to 10 (55 total)

Pullups
10 sets of 3 reps (60sec between)...made all ten sets easy

USFT/C+D/Tabletop/QLO/C+D/DDog/AB

Day 3 Armstrong Pullup Program

3 sets max pushups (90sec between)

1-45
2-30
3-20

3 sets regular pullups (60sec between)

1-12
2-7
3-4

3 sets chinups with pinky's touching (60sec between)

1-4
2-4
3-3

Day 2 Armstrong Pullup program

3 sets max pushups (90sec. b/w) 40-25-20 reps
Pullup (supinated) ladder 1-2-3-4-5
rest 90sec. did a max set of 8 reps

Highland KB Practice...

1-arm DB Snatch 40x5+5/60x5ea/70x5ea
KB Transverse Push Press 62lbsx5+5x3sets
KB WFD Casts 62x5ea/53x5eax2sets
KB Elevated Swing High Pulls 62lbsx10x2 sets
1-arm elevated swing 62lbsx5+5

Day 1 Armstrong Pullup Program

Pushups 3sets x max reps (90sec rest between)

1-35
2-25
3-20

Bodyweight Pullups (normal grip, supinated) 5set x max reps (90sec rest b/w)

1-12
2-8
3-6
4-5
5-5

comments: feel weak on the pullups...having trouble with lockout at the top. Work on top holds.

Highland practice

2 rounds:
1min. rope
TGU 5+5 44lbs KB
5 swings 80lbs 2-hand
5ea. one-arm swing 80lbs.
5 2-arm swing 80lbs.

5+5 KB casts 44lb/28kgx3sets

Kettlebells

Shot Put BB Press 5ea. x 3 sets (45/55)
Landmines 10alt (45/55)
KB Swings x 10 x 3 sets (80 pounds)

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5min. TGUs (alt each arm) 44 pounds x 16reps total

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2 rounds of 5 KB Windmll each side 62 pounds + 12 chinups

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2 rounds of Bent row 10 + Bicep Curl 10 + Skull Crusher 10 (40 pounds)

OH Squat
45x20/65x15/95x10/115x5/135x5x2

Bench Press
65x20/95x15/135x10/185x5

Pullups
-50x20/15/10/BWx5

Decline Bench
-hammer rotations 10 each way 10pounds x 2 sets
-Oh situp 10pounds x 10 x 2 sets