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

Bulgarian Bag Part Deux!

LWFD throws about 10 (12-22 pounds)

Partner Bulgarian Bag (30 pounds): First person does exercise, then the other while the first partner rests

-Swing 25x
-Tornadoes 25x each direction
-Biceps Curls 25x
-Upright Rows 25x
-Military Press behind neck 25x
-Pushups (bag on neck) 25x
-Front Push Press 25x
-Partner pass back and forth (zercher) 25x each
-Bent Rows 25x
-Lunge Forward (bag on back) 25x each leg
-Lunge Lateral (bag on back) 50alt.
-Reverse walking lunge (bag on back) 50alt.
-Hanging Leg Lifts 25x
-Burpee Broad jumps (no bag) 25x

Kettlebells!

4 Rounds:

KB Windmill 5x ea. side (16kg/24kg/28kg/28kg)
Landmines 10 ea. side (45/65/70/70)
Full situps 15x

4 rounds:

KB Sn + C&P + Swing 5/5/5 ea side (24kg)
Chinups 10x

Recovery Run!

3mile roadwork...

intermixed with

10 inchworms
2sets of 20 reps ddog pushups
2sets of 25 supine body rows (tabletop position)
2 sets of 50 lying leg raises (20 straight, 20 oblique, 10 straight)