Movement Prep: 10 mins Dual KB Cycle Presses (5 rounds of 5 reps) Hangcleans (5 rounds of 5 reps) Bent over rows (5 rounds of 5 reps) Shrugs (5 rounds of 8 reps) Half Turkish get-ups (5 rounds of 5 reps) 1.25 pood (44lbs) in each hand....

Movement Prep: 20 mins Bodyweight Squats: 100 Overhand Grip Pull-ups: 100 KB Thrusters: 100 Diamond Push-ups: 100 Sit-ups: 100 KB Deadlifts: 100 ouch....

Took the week off, went to the MT three times to work the rest out of my foot and leg. After working on some scar tissue under my foot ( I brought a bite guard) I got back in this Saturday 2 rounds: Standard Pull-ups: max reps 20/12 Chin-ups: 15/15 Narrow Grip overhand pull-ups: 13/11 Wide Grip Pull...

Movement Prep: 8 mins "Rucked" 20lbs Didn't hurt this bad this time...actually managed to get in about 45 mins worth. Iced and elevated for about 30 mins afterward. 5 rounds of, 12 push-ups 12 sit-ups Hanging knee raises: 45 seconds for 5 rounds Pull-ups: 15 reps for 4 rounds

Movement Prep: 20 mins (Big mistake on this day....should have listened to the voice of reason.) (Turns out I can't seem to listen to reason when I have been challenged.) Dual Kettlebell Cycle Dual KB snatches (5 rounds 5 reps) Dual KB Clean to Press (5 rounds 8 reps) Dual KB Windmills ( 4 rounds...

Movement Prep: 15 mins (found out I've got some PF in my right foot. Plantar Fasciitis. Going to have to stay off my feet as much as I can over the next three weeks.) Pull-up (super-set) Dip 8 rounds 10 reps each TRX Crunches: 8 rounds of 15 TRX Mtn. Climbers: 6 rounds of 20 seconds Recumbant Bike...

Movement Prep: 8 mins Pull-up Ladder: 12,14,16,14,12,10,8,8,8,8 Push-up Ladder: 15,15,15,15,15,15,15,10,10,10 Flutter Kicks: 12 (6 rounds) Prone Planks: 30 secs. (6 rounds) Recumbant bike: 40 mins

Movement Prep: 5 mins 33lbs Ruck 4 miles 45mins 2 hour hand to hand combat training Nothing fancy today, just basic hard work. Punches, kicks, throws, grabs, and kill strikes

After fighting some food poisoning this past weekend, today was the first day back to physical training again. Here was a bit of what I attempted. Movement Prep: 8 mins Weighted Plate Pull downs: 10 reps for 6 rounds Weighted Plate Rows: 8 reps for 6 rounds Bent Over Dumbbell Rows: 60lbs, 8 reps for...

Thanks Gunny for replying to my post and reading the information I have been writting down. This effort is to give me an advantage when I begin basic and then immediately following into INDOC training. A sort of selection process the USAF has for their special operations. I am slated after speaking to...