Discipline

Dips

Sets	Reps
5	5

T-bar Rows

Weight	Sets	Reps
45lbs	5	10

12.22.16

5 Rounds

Exercises	Weight	Reps
Bench Press	100lbs	10
Kettlebell Rows	70lbs	5R/5L
Kettlebell "Short Swing"	53lbs	10

5 Minutes

Exercise	Reps
Pullups	2

15 sec of rest

Airdyne Bike

Reps	Time
50 cal	1:32

Source - Wolf Brigade Gym

12.21.16

Dumbbell Suitcase Deadlift

Weight	Sets	Reps
70lbs	3	12

6 Minutes (13 Total Sets)*

Exercise	Reps
Burpee	3
Lunge	6

*Minimum expectations:
1 to 3 months attendance: 14 sets minimum
If applicable, each set under the requirement at the end of 6 minutes equals 2 minutes Airdyne.

6 Minutes

Exercise	Reps
Airdyne	12 rev
V-up	6
Bodyweight Row	6

Time Under Tension

Exercise	Reps
Partial Dowel Pullover	25

Source - Wolf Brigade Gym

12.20.16

Front Squats (2RM - 185lbs)

Weight	Reps
95lbs	3
115lbs	2
135lbs	2
155lbs	2
185lbs	2

Assistance Work

Exercise	Weight	Reps
Extended Arm Goblet Squats	25lbs	50
DB Plank Walk	n/a	50

8 Rounds/Tabata

Exercise	Time On	Time Off
Battle Rope	20 sec	10 sec

Time Under Tension

Exercise	Weight	Reps
Prison Abmat Situps	n/a	50

Source - Wolf Brigade Gym

12.19.16

Dumbbell Bench Press

Weight	Sets	Reps
50lbs	5	10

Dips

Sets	Reps
2	5

Pushups

Sets	Reps
2	10

12.17.16

Squats*

Weight	Sets	Reps
165lbs	5	5
110lbs	1	10
25lbs	3	5L/5R

*Perform 5 100lb lat pull downs & 10 25lb KB halo + extension

5 Rounds

Exercise	Weight	Reps
Hand to Hand KB Swing	25lbs	30

Time Under Tension

Exercise	Time
Double KB Rack Hold	2 min

Source - Wolf Brigade Gym

12.16.16

Pendlay Row*

Weight	Sets	Reps
125lbs	5	5
70lbs	1	5L/5R
53lbs	1	10L/10R

*Perform 10 25lbs KB Swings between sets

Conditioning

Exercise	Weight	Reps
Elevator Situp	25lbs	30
Jump Rope	n/a	150
Rocking Chair	15lbs	30
Jump Rope	n/a	150
Straight Jump	n/a	30
Jump Rope	n/a	150
Pushups	n/a	30
Jump Rope	n/a	150

Time Under Tension

Exercise	Time
Pushup Plank Hold	2 min

Source - Wolf Brigade Gym

Brazilian Jiu-Jitsu

Went to my second night of Brazilian Jiu-Jitsu(BJJ) tonight at Vision MMA. It was the last class of the year, but I plan on continuing after the Jan 1. This video is pretty awesome. The words more so than the footage, but its a great perspective about BJJ.  Tonight was pretty humbling.  The instructor asked me after watching a couple drills if I had taken classes before.  That was a pretty nice ego bump.  Following that up by getting choked out 10 or so times without submitting a partner brought me back to earth.

Taking it one day at a time.  Improving 1% today from yesterday.

12.15.16

KB High Pull & Goblet Catch

Weight	Sets	Reps
70lbs	5	5

5 Rounds

Exercise	Weights	Reps
KB Push Press	53lbs	3R/3L
Goblet Squat	53lbs	9
Burpees	n/a	9

Conditioning (5 Rounds)

Exercise	Weight	Reps
Rocking Chair	15lbs	5
Abmat Situps	10lbs	5
Airdyne	10lbs	5 cal

Time Under Tension

Exercise	Time
Airdyne	20 cals

Source - Wolf Brigade Gym

Conflict

"Conflict does not need to be something we romanticize or carelessly draw ourselves into, but it is also certainly not something we should fear, cower away from, or live in denial of; Conflict is a universal certainty. 

Peace of mind, peace of self, and peace of current condition are all valuable things to strive for, but expecting a life of serenity and peace in this world filled with selfishness, destruction, and madness is both misguided and impossible. 

Insulate your "peace" with non-victim mindset and appropriate preparation for the unexpected, and reinforce it all with a sound and reliable physical skillset."

-Greg Walsh

The boys and I took our first bjj class today. Try to put this quote into practice.

12.13.16

Deadlift (2RM - 300lbs)*

Weight	Sets	Reps
225lbs	5	5
180lbs	1	10
70lbs	1	20

*Superset 10 Pushups & 5 underhand body weight rows between each set

Bench Press

Weight	Sets	Reps
95lbs	3	10

Conditioning

Exercise	Reps	Time
Airdyne	50 cal	2:36

Time Under Tension

Exercise	Weight	Reps
Mace Good Mornings	15lbs	25
1-Arm KB Swings	25lbs	50

Source - Wolf Brigade Gym

12.12.16

Mace 360

Weight	Reps
15lbs	50

5 Rounds

Exercise	Weight	Reps
Mace Shovel	15lbs	5R/5L
KB Halo	25lbs	10
Lat Pulldowns	70lbs	10

Time Under Tension

Exercise	Weight	Reps
1-Arm KB Swings	25	50

Source - Wolf Brigade Gym

Not Accepting Weakness

Check out more on the Jocko Podcast.

12.9.16

Turkish Getups¹

Weight	Reps
25lbs	2L/2R
25lbs	4L/4R
25lbs	6L/6R

Farmer Walks²

Weight	Distance
75lbs	20 yards
70lbs	40
60lbs	60

Kettlebell Short Swings

Weight	Sets	Reps
25lbs	6	20

6 Rounds

Exercise	Sets	Reps
Rower*	6	40
Jump Rope	6	60

Time Under Tension

Exercise	Reps
Partial Dow Pullover	30
Treadmill*	30 cal

^{1 & 2} Super Set these two exercises
*I used the Rower and Treadmill since I didn't have access to the airdyne bike today.

Source - Wolf Brigade Gym

12.8.16

Kettlebell Complex/Transitions

Weight	Time
18lbs	15 mins

Dumbbell Box Jumps

Weight	Reps
25lbs	12
30lbs	10
35lbs	8
35lbs	6
40lbs	4
45lbs	2

6 Rounds

Exercise	Reps
Inch Worm	6
Reverse Lunge Box Jump	8
Jump Rope	100

Bag of Body Parts

Weight	Reps
35lbs	10

Time Under Tension

Exercise	Time
Underhand BW Row Hold	2 min
Airdyne	20 cal

Source - Wolf Brigade Gym

12.7.16

Pendlay Row

Weight	Sets	Reps
120lbs	6	6

Kettlebell Cleans

Weight	Sets	Reps
52lbs	6	3

Conditioning

Exercise	Weight	Reps
1 Arm KB Swings	25lbs	60
Abmat Situps	25lbs	60
Pushups	n/a	30
Airdyne	n/a	30 cal

Time Under Tension

Exercise	Time
Pushup Plank Hold	2 min

Source - Wolf Brigade Gym

12.6.16

Squats (2RM - 225lbs)

Weight	Reps
135lbs	3
185lbs	2
205lbs	2
225lbs	2

Pullups (Mixed Grip)

Sets	Reps
10	3

4 Rounds

Exercise	Weight	Sets	Reps
Goblet Squats	52lbs	2	25
Goblet Squats	30lbs	2	25

Time Under Tension

Exercise	Weight	Sets	Reps
Hollow Rock	n/a	5	10
Abmat Situps	25lbs	5	10

Source - Wolf Brigade Gym

12.5.16

Hang Power Cleans

Weight	Sets	Reps
95lbs	3	5

Power Cleans

Weight	Sets	Reps
85lbs	3	5

10 Rounds

Exercise	Weight	Reps
KB Cleans	52lbs	2
Med Ball Clean and Press	30lbs	2
Body Weight Row	N/A	10

Conditioning

Exercise	Time/Reps
Airdyne	60 sec
Airdyne @30%	30 sec
Airdyne	30 sec
Airdyne @30%	15 sec
Airdyne	15 sec
Pushups	30 reps
Straight Jumps	30 reps
Pullups	15 reps

Time Under Tension

Exercise	Time
Knees-Up Hang	2 mins

Source - Wolf Brigade Gym

Wolf Brigade Gym Ambassador

Proud to be a Wolf Brigade Gym Ambassador.  The image says it better than I could.  

Check out more at wolfbrigadegym.com.

Walking

Time

42 mins

Searching

Learning about yourself, challenging convention, and seeing how far you can go instead of being TOLD how far you can go is never a simple path, but “simple” isn’t really what most of us are searching for. We may have some self deception in place that tells us what we want is a simple, basic life- and while elements of that may be true, ANY critical thinker, progressivist, subversionist, naysayer, questioner, or idealist knows that the simpler the journey, the less fulfilling the destination. 

Even the most grounded and self-assured of us has a tendency to continue the search, and that self-awareness should never be ignored. FIND something, LEARN something, TRY something, and be open to the idea that even if you hate it, suck at it, or only try it once, the searching itself teaches the most valuable lesson. 

Relying on fate or waiting for direction from the universe is most often a recipe for disappointment and unrealized potential. You will only be given a fraction of what you have the power to take. 

Empowerment, development, and realized potential comes from within; when the path to their achievement goes dark, the only way to find it again is to look harder…

-Greg Walsh, Wolf Brigade Gym

Walking

Time

40 mins

12.2.16

DB Bench Press

Weight	Sets	Reps
60lbs	6	8

*Superset with 1L/1R 29lbs KB Turkish Get-up

6 Rounds

Exercise	Weight	Reps
KB Swings	29lbs	8
Med Ball Slams	30lbs	6
Burpee	N/A	4

Time Under Tension

Exercise	Reps
Dowel Partial Pull-Over	25
Hollow Rock	50

Dips

Sets	Reps
3	5

Source - Wolf Brigade Gym

12.1.16

Front Squat

Weight	Sets	Reps
135lbs^	7	3

Squat Complex (Goblet)

Weight	Reps
50lbs	3
55lbs	3
60lbs	3
65lbs	3
65lbs	3

Conditioning

Exercise	Reps
Airdyne	25 cal
Jumping Pullups	50
29lb KB Kayak	50
24lb Abmat Situps	25
Jump Rope	250

Time Under Tension

Exercise	Weigth	Duration
Farmer Holds	70lbs	2 mins

Walking

Time

33 mins

Source - Wolf Brigade Gym

December Operative Challenge

1. Extreme Couponing 
2. Books
1. Anarchy and Christianity - Jacques Ellul
2. Discourses of Epictetus - George Long
3. No Facebook or Twitter

11.30.16

Overhead Press (2 RM - 135lbs)

Weight	Sets	Reps
120lbs	3	3
100lbs	3	5

5 Rounds

Exercise	Weight	Reps
KB Push Press	30^	5
KB Halo + Extension	18^	10
Chin Ups(Neutral Grip)	N/A	5

7 Rounds or 7 Mins (Completed 4 Rnds)

Exercise	Reps
Jump Rope	50
Airdyne	20
Rocking Chair	5

Time Under Tension

Exercise	Duration
Overhead/Squat Mobility	N/A
Airdyne	30 calories

Source - Wolf Brigade Gym

11.29.16

Deadlift (2 RM - 300lbs)*

Weight	Sets	Reps
255lbs	5	3

*Superset with 10 pushups and 10- 25lb kb swings

Kettlebell Row

Weight	Sets	Reps
53kg	5	3

3 Rounds

Exercise	Weight	Reps
1-Arm KB Swing	18lbs	30
Abmat Situps	18lbs	20
Burpees	n/a	10

Time Under Tension

Exercise	Duration
Underhand BW Row Hold	2 mins
Airdyne	20 calories

Source - Wolf Brigade Gym

17th Cycle: 1.1

Military Press (Max: 155lbs)

Weight	Reps
100lbs	5
115lbs	5
130lbs	5

Dumbbell Incline Bench

Weight	Sets	Reps
50lbs	3	10

Dips

Sets	Reps
1	5

Shrugs

Weight	Sets	Reps
45	2	15

Thanksgiving Week

I am taking this week off sorta.  I got tattooed Saturday and am sore as shit.  Plus I am out of town Wed-Sunday and no gym around so I am going to be taking most of the week off.  I did go the gym last night and plan on going tonight, but not real plan.  Just going to move a little weight around and maybe try some new exercises.  I do plan on doing a bunch of conditioning and body weight training while at my in-laws, but nothing specific or that I am going to track.

I'll be back at in Monday starting the 17th Cycle again.

Happy Thanksgiving.

17th Cycle: 1.4

Squats (Max: 215)

Weight	Reps
140lbs	5
160lbs	5
180lbs	10

Situps

Sets	Reps
3	15

Neck Flexion

Weight	Sets	Reps
10lbs	3	10

16th Cycle: 1.3

Dumbbell Bench Press

Weight	Sets	Reps
50	4	10
50	1	8

T-Bar Rows (Chest Supported)

Weight	Sets	Reps
45lbs	3	10

Dumbbell Raises

Weight	Sets	Reps
10	3	5

Dumbbell Chest Flies

Weight	Sets	Reps
25	1	10

DB Hammer Curls

Weight	Sets	Reps
25	4	10

Skull Crushers

Weight	Sets	Reps
55	4	10

Farmer Walks

Weight	Reps
65	1

Create/Destroy

Madmartigan

Time

10:47

17th Cycle: 1.2

Deadlift (Max: 295lbs)

Weight	Reps
190lbs	5
220lbs	5
250lbs	6

Reverse Lunges

Weight	Sets	Reps
40lbs	3	10

Single Legs RDLs

Weight	Sets	Reps
25lbs	3	10

Ab Wheel

Sets	Reps
4	10

17th Cycle: 1.1

Military Press (Max: 155lbs)

Weight	Reps
100lbs	5
115lbs	5
130lbs	5

Dumbbell Incline Bench

Weight	Sets	Reps
50lbs	5	10

Pullups (50 reps)

Sets	Reps
1	5
2	4
3	4
4	3
5	2

Farmers Walks

Weight	Reps
65	1

Shrugs

Weight	Sets	Reps
45	3	15

Body Fat Measurement

Body Weight
191lbs

Dave Draper Method

Body Part	Inches
Neck	17
Waist	36
Body Fat %	18.833%

Sprints

Distance	Reps
50yds	25
100yds	1

16th Cycle: 3.4

Squats (Max: 255)

Weight	Reps
165lbs	5
215lbs	2

Front Squats

Weight	Sets	Reps
105lbs	5	10

Back Extensions

Weight	Sets	Reps
25lbs	3	10

Situps

Sets	Reps
3	15

16th Cycle: 3.3

Dumbbell Bench Press

Weight	Reps
50lbs	10
55lbs	7
60lbs	7
65lbs	6
70lbs	2

Barbell Rows

Weight	Sets	Reps
120lbs	5	10

Dumbbell Military Press

Weight	Sets	Reps
40	5	10

Dumbbell Chest Flies

Weight	Sets	Reps
25	5	10

DB Hammer Curls

Weight	Sets	Reps
25	3	10

Pullups (Neutral Grip)

Sets	Reps
3	5

Dips (Wide Grip)

Sets	Reps
3	5

16th Cycle: 3.2

Deadlift (Max: 285lbs)

Weight	Reps
210lbs	5
240lbs	3
270lbs	4

DB Walking Lunges

Weight	Sets	Reps
35lbs	3	10

Leg Curls

Weight	Sets	Reps
140lbs	5	10

Ab Wheel

Sets	Reps
4	10

16th Cycle: 3.1

Military Press (Max: 150lbs)

Weight	Reps
110lbs	5
125lbs	3
140lbs	1

Dumbbell Incline Bench

Weight	Sets	Reps
50lbs	5	10

Pullups

Sets	Reps
1	5
2	4
3	3
4	3
5	2

Dips

Sets	Reps
4	5

Shrugs

Weight	Sets	Reps
45	2	15

16th Cycle: 2.4

Squats (Max: 255)

Weight	Reps
175lbs	3
200lbs	3
225lbs	0

Front Squats

Weight	Sets	Reps
105lbs	3	10

Back Extensions

Weight	Sets	Reps
25lbs	3	10

Situps

Sets	Reps
3	15

Neck Flexion

Weight	Sets	Reps
25lbs	1	10

16th Cycle: 2.3

Bench Press (Max: 230lbs)

Weight	Reps
175lbs	5
195lbs	3
215lbs	1

Barbell Rows

Weight	Sets	Reps
120lbs	5	10

Dumbbell Military Press

Weight	Sets	Reps
40	5	10

Dumbbell Chest Flies

Weight	Sets	Reps
25	4	10

DB Hammer Curls

Weight	Sets	Reps
25	2	10

Skull Crushers

Weight	Sets	Reps
50	2	10

Face Pulls

Weight	Sets	Reps
50	3	10

Discouragement

Hill Sprints

Distance	Reps
Vic Park Hill	6

16th Cycle: 2.2

Deadlift (Max: 285lbs)

Weight	Reps
200lbs	3
225lbs	3
255lbs	5

DB Walking Lunges

Weight	Sets	Reps
35lbs	3	10

Leg Curls

Weight	Sets	Reps
140lbs	5	10

Ab Wheel

Sets	Reps
4	10

Glute Raises

Sets	Reps
4	10

16th Cycle: 2.1

Military Press (Max: 150lbs)

Weight	Reps
105lbs	3
120lbs	3
135lbs	3

Dumbbell Incline Bench

Weight	Sets	Reps
50lbs	5	10

Pullups

Sets	Reps
1	5
2	4
3	3
4	3
5	2

Dips

Sets	Reps
4	5

Shrugs

Weight	Sets	Reps
45	2	15

First Goal Complete

16th Cycle: 1.4

Squats (Max: 255)

Weight	Reps
165lbs	5
190lbs	5
215lbs	1

Front Squats

Weight	Sets	Reps
105lbs	5	10

Back Extensions

Weight	Sets	Reps
25lbs	5	10

Situps

Sets	Reps
5	15

Neck Flexion

Weight	Sets	Reps
25lbs	1	10

Civilize the Mind

Civilize the mind but make savage the body.  That's the motto of this blog and my personal goal in life.  I've done a good job making savage the body.  I'm down 50lbs, I am stronger, faster and in better condition.  But I've also tried to civilize the mind,  I am constantly trying to learn.  Whether taking a class, watching a documentary, listening to a podcast or reading a book.  At the beginning of the year, I set a goal to read 12 books in 2016.  Not a huge goal, but a goal.  I finished my 12th book tonight and have a list of books to read a mile long.  I have no set style of book I like or don't like,  I want to be entertained, but I also want to learn.  I've found a good mix.  I go through phases where I read a lot then I won't read at all for a week.  

I still have plenty of room to improve both phsyically and mentally and I am continuing to grow every day.  Trying to be 1% better today than I was yesterday.  Both physically and mentally.  

As Wolf Brigade Gym's Greg Walsh says, "A strong body governed by a weak mind is no more useful than a sports car powered by a hamster wheel."

16th Cycle: 1.3

Bench Press (Max: 230lbs)

Weight	Reps
145lbs	5
170lbs	5
195lbs	2
185lbs	3

Barbell Rows

Weight	Sets	Reps
120lbs	5	10

Dumbbell Military Press

Weight	Sets	Reps
40	5	10

Dumbbell Chest Flies

Weight	Sets	Reps
25	4	10

DB Hammer Curls

Weight	Sets	Reps
25	1	10

Skull Crushers

Weight	Sets	Reps
50	1	10

Face Pulls

Weight	Sets	Reps
50	4	10

16th Cycle: 1.2

Deadlift (Max: 285lbs)

Weight	Reps
185lbs	5
215lbs	5
240lbs	7

DB Walking Lunges

Weight	Sets	Reps
35lbs	3	10

Leg Curls

Weight	Sets	Reps
140lbs	5	10

Ab Wheel

Sets	Reps
4	10

16th Cycle: 1.1

Military Press (Max: 150lbs)

Weight	Reps
95lbs	5
110lbs	5
125lbs	5

Dumbbell Incline Bench

Weight	Sets	Reps
50lbs	3	10
45lbs	2	10

Pullups

Sets	Reps
1	5
2	4
3	3
4	3
5	2

Weekly Body Fat Measurements

Back when I started this process I set a goal of getting to 185lbs.  I am at 186lbs currently and looking at myself in the mirror and I think its time to reevaluate my goals.  Instead of setting a goal weight, I decided I want be as strong as I can be with a body fat % somewhere between 10-15%.  The methods I used aren't perfect and in fact they don't match up.  I think that's due to human error on the body fat calipers.  I have not used them regularly so I'm not sure if I doing it correctly, but I will be able to tell if the body fat is going down as long as I remain consistent in my measuring methods.

Civilize the mind, make savage the body.

Body Weight
186lbs

Body Fat Caliper Method

Body Part	MM
Chest	8
Abs	28
Thigh	10
Body Fat %	14.2%

Dave Draper Method

Body Part	Inches
Neck	17
Waist	36
Body Fat %	19.436%

14th & 15th Cycle Deload: 4.2

Bench Press (Max: 225lbs)

Weight	Reps
90lbs	5
110lbs	5
135lbs	5

Squats (Max: 245lbs)

Weight	Reps
100lbs	5
120lbs	5
145lbs	5

Ez Bar Curls

Weight	Sets	Reps
45lbs	1	10

Dumbbell Shoulder Raises

Weight	Sets	Reps
15lbs	1	10

Sit Ups

Sets	Reps
1	15

Triceps Pulldown

Weight	Sets	Reps
50lbs	1	10

Face Pulls

Weight	Sets	Reps
50lbs	1	10

14th & 15th Cycle Deload: 4.1

Military Press (Max: 145lbs)

Weight	Reps
60lbs	5
75lbs	5
85lbs	5

Dumbbell Incline Bench

Weight	Sets	Reps
50lbs	2	10

Pullups

Sets	Reps
1	5
2	4
3	3
4	3
5	2

Walking

Time

30 mins

New Nutrition Plan

So starting today I am trying a new nutrition approach.  I am going with a combination of intermittent fasting along with a sort of modified atkins diet.  The plan is to have a fasting period of 20 hours, followed up by a 4 hour feeding period.  I am going to have to make some scheduling adjustments.  I currently train 3 times a week at 9p.  I plan to start the feeding period after training so eating at 11p at night is not ideal.

I am going to remain in a caloric deficit until I am below 15% body fat.  Closing in on that number, but still have a bit to of fat to burn.

For my nutritional intake values, I want to have 5-10% of calories from carbs and the rest divided between protein and fat with at least 1g of protein per lb of body weight.  I think the one large meal a day will help me get more protein in actual food instead of protein shakes while also opening up my selection of foods to include other healthy fats and vegetables.

Trial and error.  I made it through 20 hours of fasting today with no issues.  That 20 hour period included a conditioning workout.  I am interested to see how it effects my strength workouts.  Stay tunes for updates.

Preparatory Men

Madmartigan

Time

11:46

Walking

Time

44 min

15th Cycle: 3.4

Squats (Max: 245)

Weight	Reps
180lbs	5
205lbs	3
230lbs	1

Front Squats

Weight	Sets	Reps
105lbs	1	10

Good Mornings

Weight	Sets	Reps
95lbs	1	10

Situps

Sets	Reps
5	15

15th Cycle: 3.3

Bench Press (Max: 225lbs)

Weight	Reps
165lbs	5
190lbs	3
210lbs	1

Barbell Rows

Weight	Sets	Reps
115lbs	5	10

Dumbbell Military Press

Weight	Sets	Reps
35	5	10

Dumbbell Chest Flies

Weight	Sets	Reps
25	4	10

DB Hammer Curls

Weight	Sets	Reps
25	3	10

Skull Crushers

Weight	Sets	Reps
45	3	10

Farmer Walks

Weight	Reps
80	1

Grand Goals

Sprints

Distance	Reps
50yds	15

15th Cycle: 3.2

Deadlift (Max: 275lbs)

Weight	Reps
205lbs	5
230lbs	3
260lbs	3

DB Walking Lunges

Weight	Sets	Reps
35lbs	3	10

Leg Curls

Weight	Sets	Reps
140lbs	5	10

Ab Wheel

Sets	Reps
4	10

15th Cycle: 3.1

Military Press (Max: 145lbs)

Weight	Reps
105lbs	5
120lbs	3
135lbs	2

Dumbbell Incline Bench

Weight	Sets	Reps
45lbs	5	10

Pullups

Sets	Reps
1	5
2	4
3	3
4	2
5	2

Dips

Set	Reps
1	6

Shrugs

Weight	Sets	Reps
45	2	15

Plate Raises

Weight	Sets	Reps
25	2	10

Discipline over Motivation

Discipline always trumps motivation. Motivation is about emotion and too many times, we rely on emotion to raise our performance. Unfortunately, this can quickly wear you down and if you aren't motivated, lead to lackluster or missed training sessions. 

Discipline doesn't care how you feel, what the weather is or if you've had a bad day. Discipline will carry the strong. Discipline will drive success. Discipline doesn't need a "hype" video or loud music. Discipline over motivation.

-Jim Wendler

Pushups

Sets	Reps
5	11

Walking

Time

40 mins

15th Cycle: 2.4

Squats (Max: 245)

Weight	Reps
170lbs	3
195lbs	3
220lbs	1

Front Squats

Weight	Sets	Reps
105lbs	5	10

Good Mornings

Weight	Sets	Reps
95lbs	5	10

Situps

Sets	Reps
3	15

15th Cycle: 2.3

Bench Press (Max: 225lbs)

Weight	Reps
155lbs	3
180lbs	3
200lbs	3

Barbell Rows

Weight	Sets	Reps
115lbs	5	10

Dumbbell Military Press

Weight	Sets	Reps
35	5	10

Dumbbell Chest Flies

Weight	Sets	Reps
25	4	10

DB Hammer Curls

Weight	Sets	Reps
25	3	10

Skull Crushers

Weight	Sets	Reps
45	3	10

Farmer Walks

Weight	Reps
75	1

Madmartigan

Saw this video yesterday, so I gave it a shot today.  Ten burpees and ten 25m sprints for 5 rounds.  I believe they do the sets continuously, but I'm still not in good shape, so I did it with a 2 min rest between reach round.  Still a brutal conditioning workout.  Thanks to Atomic Athlete for sharing this.

Madmartigan

Sets	Rest
5	2:00

15th Cycle: 2.2

Deadlift (Max: 275lbs)

Weight	Reps
190lbs	3
220lbs	3
245lbs	7

DB Walking Lunges

Weight	Sets	Reps
35lbs	3	10

Leg Curls

Weight	Sets	Reps
140lbs	5	10

Ab Wheel

Sets	Reps
4	10

15th Cycle: 2.1

Military Press (Max: 145lbs)

Weight	Reps
100lbs	3
115lbs	3
130lbs	3

Dumbbell Incline Bench

Weight	Sets	Reps
45lbs	5	10

Pullups

Sets	Reps
1	5
2	4
3	3
4	2
5	2

Dips (Bands)

Set	Reps
1	15
2	15
3	10
4	10

Shrugs

Weight	Sets	Reps
45	2	15

Plate Raises

Weight	Sets	Reps
25	2	10

Condition Yourself to Conflict

Pushups

Sets	Reps
5	11

Walking

Time

20 mins

Hamster Wheel

Sprints

Distance	Reps
50yds	10

Pushups

Sets	Reps
5	11

Walking

Time

30 mins

15th Cycle: 1.4

Squats (Max: 245)

Weight	Reps
160lbs	5
180lbs	5
205lbs	5

Front Squats

Weight	Sets	Reps
105lbs	5	10

Good Mornings

Weight	Sets	Reps
95lbs	5	10

Situps

Sets	Reps
5	15

15th Cycle: 1.3

Bench Press (Max: 225lbs)

Weight	Reps
145lbs	5
165lbs	5
190lbs	5

Barbell Rows

Weight	Sets	Reps
115lbs	5	10

Dumbbell Military Press

Weight	Sets	Reps
35	5	10

Dumbbell Chest Flies

Weight	Sets	Reps
25	4	10

DB Hammer Curls

Weight	Sets	Reps
25	3	10

Comparisons

When you start to compare yourself with someone else instead of being jealous, be grateful. Grateful that they were able to accomplish so much. If they can do something, then you can do something. It might not happen today or tomorrow, but as long as you are moving forward, even if it is only one inch at a time, then you are moving in the right direction.

-Coach Moore

Hill Sprints

Distance	Sets	Reps
Vic Park Hill	2	5

15th Cycle: 1.2

Deadlift (Max: 275lbs)

Weight	Reps
175lbs	5
205lbs	5
235lbs	7

DB Walking Lunges

Weight	Sets	Reps
35lbs	3	10

Leg Curls

Weight	Sets	Reps
140lbs	5	10

Ab Wheel

Sets	Reps
4	10

15th Cycle: 1.1

Military Press (Max: 145lbs)

Weight	Reps
95lbs	5
110lbs	5
120lbs	6

Dumbbell Incline Bench

Weight	Sets	Reps
45lbs	5	10

Pullups

Sets	Reps
1	5
2	4
3	3
4	2
5	2

Dips (Bands)

Set	Reps
1	14
2	10
3	10
4	8
5	8

Earn It

"Earn it. Be worthy. Don't waste it. Two centuries of warriors look up from their graves in this dark hour, they look up from the rubble of the World Trade Center, and their message is, "Earn it." We can never truly earn what has been purchased at the ultimate price, but we can do our best."

-Lt. Col. Dave Grossman & Loren W. Christensen

Sprints

Distance	Reps
40yds	15

14th Cycle: 3.4

Squats (Max: 235)

Weight	Reps
160lbs	5
200lbs	3
225lbs	1

Front Squats

Weight	Sets	Reps
100lbs	5	10

Good Mornings

Weight	Sets	Reps
90lbs	5	10

Situps

Sets	Reps
5	15

14th Cycle: 3.3

Bench Press (Max: 220lbs)

Weight	Reps
165lbs	5
185lbs	3
205lbs	1

Barbell Rows

Weight	Sets	Reps
110lbs	5	10

Dumbbell Military Press

Weight	Sets	Reps
35	5	10

Dumbbell Chest Flies

Weight	Sets	Reps
25	3	10

DB Hammer Curls

Weight	Sets	Reps
25	2	10

Physical Training as Self Overcoming

A strong, healthy body is the only fit conveyance for a strong, healthy mind. Barring severe handicap or condition, a man’s sole reason for being soft, frail, or obese is because he is lazy and undisciplined. If he is lazy and undisciplined physically, it is because he is lazy and undisciplined mentally, and spiritually.

-Paul Waggener

Sprints

Distance	Reps
50yds	5
100yds	5
50yds	5

14th Cycle: 3.2

Deadlift (Max: 265lbs)

Weight	Reps
195lbs	5
225lbs	3
250lbs	4

DB Walking Lunges

Weight	Sets	Reps
35lbs	3	10

Leg Curls

Weight	Sets	Reps
100lbs	5	10

Ab Wheel

Sets	Reps
3	10

14th Cycle: 3.1

Military Press (Max: 140lbs)

Weight	Reps
105lbs	5
120lbs	3
130lbs	3

Dumbbell Incline Bench

Weight	Sets	Reps
40lbs	5	10

Pullups

Sets	Reps
1	5
2	4
3	3
4	2
5	1

Dips (Bands)

Set	Reps
1	15
2	11
3	7
4	7
5	7
6	3

14th Cycle: 2.4

Squats (Max: 235)

Weight	Reps
160lbs	3
185lbs	3
210lbs	3

Front Squats

Weight	Sets	Reps
100lbs	5	10

Leg Curls

Weight	Sets	Reps
100lbs	5	10

Situps

Sets	Reps
5	15

14th Cycle 2.3

Bench Press (Max: 220lbs)

Weight	Reps
150lbs	3
175lbs	3
195lbs	2

Barbell Rows

Weight	Sets	Reps
110lbs	5	10

Dumbbell Military Press

Weight	Sets	Reps
35	5	10

Dumbbell Chest Flies

Weight	Sets	Reps
25	3	10

Make Your Ancestors Proud

Sprints

Distance	Sets	Reps
60yds	1	5
100yds	1	3

Walking

Time

45mins

14th Cycle: 2.2

Deadlift (Max: 265lbs)

Weight	Reps
185lbs	3
215lbs	3
240lbs	6

Good Mornings

Weight	Sets	Reps
90lbs	5	10

Ab Wheel

Sets	Reps
3	10

14th Cycle: 2.1

Military Press (Max: 140lbs)

Weight	Reps
100lbs	3
115lbs	3
125lbs	4

Pullups

Sets	Reps
1	5
2	4
3	3
4	2
5	1

Dips (Bands)

Sets	Reps
1	15
2	15
3	10
4	10
5	10

Farmer Walks

Weight	Sets	Distance
75lbs	1	Up/Back

Walking

Time

45mins

Keep the Fire Burning

This life is trial and ordeal: 

You will be tested. 

This world will try everything in its power to extinguish your flames and leave your ashes cold.   

Opposition will rise up against you, and the struggles that you experience may sometimes threaten to overwhelm- the storms so violent and sudden that they will seem without end. 

The truth is, there is no end to struggle save death. 

While we live, we must commit ourselves to this understanding, and allow it to shape our approach to life as one that always comes from a place of strength.

-Paul Waggener

Ruck March (Trail)

Distance	Time	Weight
7.6 miles	2:33:09	35lbs

14th Cycle: 1.4

Squats (Max: 235)

Weight	Reps
150lbs	5
175lbs	5
200lbs	6

Front Squats

Weight	Sets	Reps
100lbs	5	10

Leg Curls

Weight	Sets	Reps
100lbs	5	10

Farmer Walks

Weight	Sets	Distance
75lbs	1	Up/Back

14th Cycle: 1.3

Bench Press (Max: 220lbs)

Weight	Reps
140lbs	5
165lbs	5
190lbs	4

Barbell Rows

Weight	Sets	Reps
110lbs	5	10

Dumbbell Military Press

Weight	Sets	Reps
35	5	10

Overhead Carries

Weight	Sets	Distance
70lbs	1	Lap
70lbs	1	Up/Back

Walking

Time

45mins

The Warpath

"I can tell you what path I'm on and what path I strive to stay on.  That is the warpath.  That's the path I'm on.  The warpath.  A path of war. Cause to me, warpath means moving toward a battle, a fight, towards war.  And that is what I am doing and that is what I've always been doing.  Whether it was the actual war against our nations enemies or the war against my own weaknesses.  That is what I am doing.  Preparing and sharpening my sword and honing my skills and maintaining the unmitigated daily discipline in all things.  And the warpath is just that, its a path, its a route, it leads somewhere.  And so you ask, 'where does it lead?'  And yes, yes it can lead to war and that's fine.  In fact, I am waiting and I am ready.  Because the warpath is a war against weakness and so it leads to strength.  Its a war against ignorance and so it leads to knowledge.  Its a war against confusion, and so it delivers understanding.  And the path, the warpath, leads to control and leads to ownership of your life.  And that to me is the warpath.  The path of fire and adversity.  The path of blood and of sweat and of suffering.  The warpath is the preeminent path of discipline which is why it leads to freedom and beyond that.  In the end, the warpath leads to peace."

-Jocko Willink

Sprints

Distance	Sets	Reps
60yds	2	5

Bear Crawls

Distance	Reps
20yds	3

Walking

Time

45mins

14th Cycle: 1.2

Deadlift (Max: 265lbs)

Weight	Reps
175lbs	5
200lbs	5
225lbs	5
275lbs	1
300lbs	1

Good Mornings

Weight	Sets	Reps
90lbs	5	10

Ab Wheel

Sets	Reps
3	10

14th Cycle: 1.1

Military Press (Max: 140lbs)

Weight	Reps
90lbs	5
105lbs	5
120lbs	5

Pullups

Sets	Reps
1	5
2	4
3	3
4	2
5	1

Dips (Bands)

Sets	Reps
1	15
2	15
3	6
4	6
5	6

Farmer Walks

Weight	Sets	Distance
75lbs	1	Lap
75lbs	1	Up/Back

Walking

Time

45mins

What Is Our Responsibility?

Sprints

Distance	Sets	Reps
60yds	2	5

Walking

Time

30mins

14th Cycle: 1.4

Squats (Max: 235)

Weight	Reps
150lbs	5
175lbs	5
200lbs	5

Leg Press

Weight	Sets	Reps
185lbs	5	10

Leg Curls

Weight	Sets	Reps
100lbs	5	10

14th Cycle: 1.3

Bench Press (Max: 220lbs)

Weight	Reps
140lbs	5
165lbs	5
190lbs	2
135lbs	5

Barbell Rows

Weight	Sets	Reps
105lbs	5	10

Dumbbell Military Press

Weight	Sets	Reps
35	5	10

Front Plate Raise

Weight	Sets	Reps
25lbs	1	10

Pushups

Sets	Reps
2	11