Third World Warrior

19 MAY 13, Sun
> 100 pullups
> boxing

20 MAY 13, Mon

21 MAY 13, Tue
> Press 80x3, 90x3, 100x7; 50 Dips+Pullups

22 MAY 13, Wed
> Deadlift 175x3, 200x3, 225x7; Hanging Leg Raise 10x5

23 MAY 13, Thu
> 6-mile Road March
> kickbox

24 MAY 13, Fri
> Bench Press 110x3, 125x3, 140x10; Pullups 10x5
> BJJ

25 MAY 13, Sat
> Squat 150x3, 170x3, 190x6; 2-mile Run (15:36)
 
26 MAY 13, Sun
> jumprope, hill sprints x 10
> boxing, no-gi rolling

27 MAY 13, Mon
> 2-mile Run (14:42)
> Press 80x5, 95x3, 105x6

28 MAY 13, Tue
> APFT (112, 103, 14:42)
> Deadlift 190x5, 215x3, 240x5; Pullups 10x5

29 MAY 13, Wed
> 4-mile run
> pushups

30 MAY 13, Thu
> 5.3-mile Road March, pushups
> Bench Press 115x5, 130x3, 145x8

31 MAY 13, Fri
> 5-mile Run
> BJJ

01 JUN 13, Sat
> BJJ
> Squat 155x5, 175x3, 195x8; 5-mile Road March
 
02 JUN 13, Sun

03 JUN 13, Mon

04 JUN 13, Tue
> 12-mile Road March (3:03:36)

05 JUN 13, Wed

06 JUN 13, Thu
> 5-mile Road March
> 100 Pullups

07 JUN 13, Fri
> 6-mile Run

08 JUN 13, Sat
> 12-mile Road March (4:30:03)
> Front Squat 135x5, 155x5, 165x8
 
09 JUN 13, Sun

10 JUN 13, Mon
> 30-min Indian Run
> Pushups, Situps

11 JUN 13, Tue
> Pushups, SItups
> Front Squat 115x5, 130x3, 150x 10

12 JUN 13
> Land Nav (avg. 7 miles)
13 JUN 13
> Land Nav
14 JUN 13
> Land Nav
15 JUN 13
> Land Nav
 
16 JUN 13, Sun
17 JUN 13, Mon
> EIB
18 JUN 13, Tue
> EIB
19 JUN 13, Wed
> EIB
20 JUN 13, Thu
> APFT
> Land Nav

21 JUN 13, Fri
> 3-mile Run, circuit

22 JUN 13, Sat
> Front Squat 130x3, 150x3, 170x8; kickbox
 
23 JUN 13, Sun
24 JUN 13, Mon
> Pullups 10x5, 20-min Threshold Run
25 JUN 13, Tue
> 3-mile Run
> Boxing, pushups, situps
26 JUN 13, Wed
27 JUN 13, Thu
28 JUN 13, Fri
29 JUN 13, Sat
 
30 JUN 13, Sun

01 JUL 13, Mon
> Front Squat 140x5, 160x5, 180x5; Pullups 10x5, Pushups 50

02 JUL 13, Tue
> circuit
> Kickbox, muscle-ups 5x3

03 JUL 13, Wed
> Muscle-ups 50

04 JUL 13, Thu

05 JUL 13, Fri

06 JUL 13, Sat
> 10x5 Pullups/Dips; Interval Work (Squats, Lunges, Jump Squats, Jump Split Squats x2; Tabata Hill Sprints)
 
Last edited:
07 JUL 13, Sun

08 JUL 13, Mon

09 JUL 13, Tue
> Murph (48:06)

10 JUL 13, Wed (18-hour Fasting Start)
> Muay Thai

11 JUL 13, Thu
> Muay Thai, Interval Work

12 JUL 13, Fri

13 JUL 13, Sat
> Muay Thai, Intervals Work, Muscle-ups 5x3
 
07 JUL 13, Sun
> Murph (41:35)

08 JUL 13, Mon

09 JUL 13, Tue
> Muay Thai

10 JUL 13, Wed

11 JUL 13, Thu
> Muay Thai, Intervals, Muscle-ups 5x3

12 JUL 13, Fri
> Muay Thai

13 JUL 13, Sat
 
21 JUL 13, Sun

22 JUL 13, Mon
> 3-mile Run, Calisthenics

23 JUL 13, Tue
> 4-mile Road March

24 JUL 13, Wed
> 3-mile Run

25 JUL 13, Thu
> Pushups, Situps

26 JUL 13, Fri
> Circuits
> Fran (15:30)

27 JUL 13, Sat
 
28 JUL 13, Sun
> Jason (rings)

29 JUL 13, Mon

30 JUL 13, Tue
> Press 75x5, 85x5, 95x11; Deadlift 170x5, 195x5, 220x8; Hanging Raise 10x3

31 JUL 13, Wed

01 AUG 13, Thu
> 2-mile Run, Pushups

02 AUG 13, Fri
> Circuits
> Bench Press 105x5, 120x5, 135x11; Front Squat 120x5, 140x5, 160x5; Treadmill Test 17:00

03 AUG 13, Sat
> APFT (80 PU, 80 SU, 14:50 Run)
 
04 AUG 13, Sun

05 AUG 13, Mon
> 3-mile Indian Runs, Pullups & Dips

06 AUG 13, Tue
> Pushups, Situps
> Press 95x3, 95x3, 105x9; Deadlift 180x3, 210x3, 235x6

07 AUG 13, Wed

08 AUG 13, Thu
> Treadmill Test (18:00), 80 Pullups

09 AUG 13, Fri
> Run, Calisthenics

10 AUG 13, Sat
> Bench Press 110x3, 125x3, 145x10; Front Squat 130x3, 150x3, 170x7; Kickbox
> 800m x 4 (9MPH)
 
11 AUG 13, Sun
> Jason (rings)

12 AUG 13, Mon
> 4-mile Run

13 AUG 13, Tue
> Pushups

14 AUG 13, Wed
> 4.5-mile Run

15 AUG 13, Thu
> 2-mile Ruck Run
> Turkish Getup 45x3; Press 85x5, 95x3, 110x5; Deadlift 195x5, 220x3, 245x4

16 AUG 13, Fri

17 AUG 13, Sat
> Turkish Getups 45x3; Bench Press 120x5, 135x3, 155x8; Front Squat 140x5, 160x3, 190x4; Kickbox
 
Holy sh*t, did visiting Tocco's inspire this?
 
18 AUG 13, Sun

19 AUG 13, Mon
> 3.72-mile Run, Pushups, Situps

20 AUG 13, Tue
> 2-min Pushups (120)

21 AUG 13, Wed

22 AUG 13, Thu
> APFT (90 PU, 90 SU, 13:35 2-mile)

23 AUG 13, Fri

24 AUG 13, Sat
> 5-mile Road March (40 lbs)
 
25 AUG 13, Sunday
> Press 45x5, 55x5, 70x5; Deadlift 105x5, 130x5, 155x5; Bench Press 65x5, 80x5, 95x5; Front Squat 75x5, 95x5, 115x5

26 AUG 13, Monday
> 3.17-mile Indian Run, 10 muscle-ups, Pushups
> BJJ

27 AUG 13, Tuesday
> Pushups, Situps, Sprints
> Press 75x5, 85x5, 100x10; Deadlift 160x5, 190x5, 210x8

28 AUG 13, Wednesday
> 3.6-mile Run, Muscle-ups, Pullups, Dips, core
> Boxing bagwork

29 AUG 13, Thursday
> 3.6-mile Road March, Pushups
> Boxing drills, No Gi

30 AUG 13, Friday
> Bench Press 110x5, 145x5, 145x7; Front Squat 130x5, 150x5, 170x7
> BJJ

31 AUG 13, Saturday
> Murph (30:22) *PR*
 
01 SEP 13, Sun
> striking spar

02 SEP 13, Mon
> 400m x 8 (9.3 mph, 1%)

03 SEP 13, Tue
> pushups, situps, shuttle sprints
> Turkish Getup 45x3 ea; Press 85x3, 100x3, 110x6; Deadlift 185x3, 215x3, 245x6

04 SEP 13, Wed
> 4-mile run

05 SEP 13, Thu
> 5-mile Road March
> Striking drills, No-Gi

06 SEP 13, Fri
> Calisthenics

07 SEP 13, Sat
> Turkish Getup 45x3 ea; Front Squat 140x3, 160x3, 180x6; Bench Press 120x3, 135x3, 155x6; "Fran" (12:08)
 
08 SEP 13, Sun

09 SEP 13, Mon
> 4.5-mile Run
> BJJ

10 SEP 13, Tue
> Turkish Getup 45x3 ea; Press 95x5, 105x3, 120x4; Deadlift 200x5, 230x3, 255x3

11 SEP 13, Wed
> Turkish Getup 45x3, "Fran" (10:10), Oly lifts

12 SEP 13, Thu
> 5-mile sleep-deprived Road March (45 lbs)

13 SEP 13, Fri
> Turkish Getup 45x3 es; Front Squat 150x5, 170x3, 190x4; Bench Press 125x5, 145x3, 160x6
> BJJ

14 SEP 13, Sat
> "Murph" (body armor + boots) (59:13)
 
15 SEP 13, Sun

16 SEP 13, Mon
> Turkish Getup 45x3 ea; Hang Snatch (75) 5x3; 400m x 10 (2%, 9,5 mph), Muscle-ups 5x3
> Krav Maga

17 SEP 13, Tue
> calisthenics
> Deadlift 110x5, 135x5, 160x5; Press 50x5, 60x5, 75x5

18 SEP 13, Wed
> 4-mile Run

19 SEP 13, Thu
> 3.65-mile Road March (45lbs)

20 SEP 13, Fri
> calisthenics
> Front Squat 80x5, 100x5, 120x5; Bench Press 70x5, 85x5, 100x5; "Fran" (8:00)

21 SEP 13, Sat
> kickbox, Magic 50 (30 lbs)
 
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