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