Friday, September 30, 2016

15th Cycle: 1.4

Squats (Max: 245)
WeightReps
160lbs5
180lbs5
205lbs5

Front Squats

WeightSetsReps
105lbs510

Good Mornings

WeightSetsReps
95lbs510

Situps

SetsReps
515

Thursday, September 29, 2016

15th Cycle: 1.3

Bench Press (Max: 225lbs)
WeightReps
145lbs5
165lbs5
190lbs5

Barbell Rows

WeightSetsReps
115lbs510

Dumbbell Military Press

WeightSetsReps
35510

Dumbbell Chest Flies

WeightSetsReps
25410

DB Hammer Curls

WeightSetsReps
25310

Wednesday, September 28, 2016

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.

Hill Sprints

DistanceSetsReps
Vic Park Hill25

Tuesday, September 27, 2016

15th Cycle: 1.2

Deadlift (Max: 275lbs)
WeightReps
175lbs5
205lbs5
235lbs7

DB Walking Lunges

WeightSetsReps
35lbs310

Leg Curls

WeightSetsReps
140lbs510

Ab Wheel

SetsReps
410

Monday, September 26, 2016

15th Cycle: 1.1

Military Press (Max: 145lbs)
WeightReps
95lbs5
110lbs5
120lbs6

Dumbbell Incline Bench

WeightSetsReps
45lbs510

Pullups

SetsReps
15
24
33
42
52

Dips (Bands)

SetReps
114
210
310
48
58

Saturday, September 24, 2016

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
DistanceReps
40yds15

Friday, September 23, 2016

14th Cycle: 3.4

Squats (Max: 235)
WeightReps
160lbs5
200lbs3
225lbs1

Front Squats

WeightSetsReps
100lbs510

Good Mornings

WeightSetsReps
90lbs510

Situps

SetsReps
515

Thursday, September 22, 2016

14th Cycle: 3.3

Bench Press (Max: 220lbs)
WeightReps
165lbs5
185lbs3
205lbs1

Barbell Rows

WeightSetsReps
110lbs510

Dumbbell Military Press

WeightSetsReps
35510

Dumbbell Chest Flies

WeightSetsReps
25310

DB Hammer Curls

WeightSetsReps
25210

Wednesday, September 21, 2016

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.

Sprints

DistanceReps
50yds5
100yds5
50yds5

Tuesday, September 20, 2016

14th Cycle: 3.2

Deadlift (Max: 265lbs)
WeightReps
195lbs5
225lbs3
250lbs4

DB Walking Lunges

WeightSetsReps
35lbs310

Leg Curls

WeightSetsReps
100lbs510

Ab Wheel

SetsReps
310

Monday, September 19, 2016

14th Cycle: 3.1

Military Press (Max: 140lbs)
WeightReps
105lbs5
120lbs3
130lbs3

Dumbbell Incline Bench

WeightSetsReps
40lbs510

Pullups

SetsReps
15
24
33
42
51

Dips (Bands)

SetReps
115
211
37
47
57
63

Friday, September 16, 2016

14th Cycle: 2.4

Squats (Max: 235)
WeightReps
160lbs3
185lbs3
210lbs3

Front Squats

WeightSetsReps
100lbs510

Leg Curls

WeightSetsReps
100lbs510

Situps

SetsReps
515

Thursday, September 15, 2016

14th Cycle 2.3

Bench Press (Max: 220lbs)
WeightReps
150lbs3
175lbs3
195lbs2

Barbell Rows

WeightSetsReps
110lbs510

Dumbbell Military Press

WeightSetsReps
35510

Dumbbell Chest Flies

WeightSetsReps
25310

Wednesday, September 14, 2016

Tuesday, September 13, 2016

14th Cycle: 2.2

Deadlift (Max: 265lbs)
WeightReps
185lbs3
215lbs3
240lbs6

Good Mornings

WeightSetsReps
90lbs510

Ab Wheel

SetsReps
310

Monday, September 12, 2016

14th Cycle: 2.1

Military Press (Max: 140lbs)
WeightReps
100lbs3
115lbs3
125lbs4

Pullups

SetsReps
15
24
33
42
51

Dips (Bands)

SetsReps
115
215
310
410
510

Farmer Walks

WeightSetsDistance
75lbs1Up/Back

Walking

Time
45mins

Saturday, September 10, 2016

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.


Ruck March (Trail)
DistanceTimeWeight
7.6 miles2:33:0935lbs

Friday, September 9, 2016

14th Cycle: 1.4

Squats (Max: 235)
WeightReps
150lbs5
175lbs5
200lbs6

Front Squats

WeightSetsReps
100lbs510

Leg Curls

WeightSetsReps
100lbs510

Farmer Walks

WeightSetsDistance
75lbs1Up/Back

Thursday, September 8, 2016

14th Cycle: 1.3

Bench Press (Max: 220lbs)
WeightReps
140lbs5
165lbs5
190lbs4

Barbell Rows

WeightSetsReps
110lbs510

Dumbbell Military Press

WeightSetsReps
35510

Overhead Carries

WeightSetsDistance
70lbs1Lap
70lbs1Up/Back

Walking

Time
45mins

Wednesday, September 7, 2016

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."

Sprints

DistanceSetsReps
60yds25

Bear Crawls

DistanceReps
20yds3

Walking

Time
45mins

Tuesday, September 6, 2016

14th Cycle: 1.2

Deadlift (Max: 265lbs)
WeightReps
175lbs5
200lbs5
225lbs5
275lbs1
300lbs1

Good Mornings

WeightSetsReps
90lbs510

Ab Wheel

SetsReps
310

Monday, September 5, 2016

14th Cycle: 1.1

Military Press (Max: 140lbs)
WeightReps
90lbs5
105lbs5
120lbs5

Pullups

SetsReps
15
24
33
42
51

Dips (Bands)

SetsReps
115
215
36
46
56

Farmer Walks

WeightSetsDistance
75lbs1Lap
75lbs1Up/Back

Walking

Time
45mins

Friday, September 2, 2016

14th Cycle: 1.4

Squats (Max: 235)
WeightReps
150lbs5
175lbs5
200lbs5

Leg Press

WeightSetsReps
185lbs510

Leg Curls

WeightSetsReps
100lbs510

Thursday, September 1, 2016

14th Cycle: 1.3

Bench Press (Max: 220lbs)
WeightReps
140lbs5
165lbs5
190lbs2
135lbs5

Barbell Rows

WeightSetsReps
105lbs510

Dumbbell Military Press

WeightSetsReps
35510

Front Plate Raise

WeightSetsReps
25lbs110

Pushups

SetsReps
211