Third World Warrior

22 JUN 14, Sun
> 4-mile Road March, 50 Pullups

23 JUN 14, Mon
> 3-mile Run, pullups
> Oly drills, Deadlift 531 (225, 255, 285)

24 JUN 14, Tue

25 JUN 14, Wed
> Oly drills, Bench Press 531 (155, 175, 195), 400m x 8

26 JUN 14, Thu
> 4-mile Road March
> BJJ

27 JUN 14, Fri
> 400m x 8
> Oly drills, Squat, 531

28 JUN 14, Sat
> "Severin"
 
29 JUN 14, Sun
> 180-180 x 3 Road March (30#)

30 JUN 14, Mon
> 400m x 8
> Oly drills, Deadlift 3x3 (225, 257, 290)

01 JUL 14, Tue
> 3.8-mile Run
> BJJ

02 JUL 14, Wed


03 JUL 14, Thu
> Oly drills, Bench Press 3x3 (152, 172, 195), 400m x 8, Muscle-ups 5x3
> BJJ

04 JUL 14, Fri
> No-gi

05 JUL 14, Sat
> Oly drills, Squat 3x3 (197, 222, 270), 1 mile x 2
 
06 JUL 14, Sun
> 180-180 x 3 Road March (40#)

07 JUL 14, Mon
> 3-mile Run
> BJJ

08 JUL 14, Tue
> Deadlift 5x3, "Fran" (65#)

09 JUL 14, Wed

10 JUL 14, Thu
> 6-mile Road March (40#)
> Bench Press 5x3
> BJJ

11 JUL 14, Fri
> No-gi, MMA

12 JUL 14, Sat
> Kickbox
 
13 JUL 14, Sun

14 JUL 14, Mon
> 600m x 4, core

15 JUL 14, Tue

16 JUL 14, Wed

17 JUL 14, Thu

18 JUL 14, Fri

19 JUL 14, Sat
> Squat (250), Bench Press (225), Deadlift (335)
 
20 JUL 14, Sun
> Boxing

21 JUL 14, Mon
> 800m x 5, core
> BJJ

22 JUL 14, Tue
> claisthenics

23 JUL 14, Wed
> 4.5-mile Run, relays

24 JUL 14, Thu
> Dips, Pullups, Muscle-ups
> BJJ

25 JUL 14, Fri

26 JUL 14, Sat
 
27 JUL 14, Sun

28 JUL 14, Mon
> 800m x 5, 100 Pullups

29 JUL 14, Tue

30 JUL 14, Wed

31 JUL 14, Thu
> 90-90 x 10, 100 Pullups, L-sit 15sec x 4, Handstands

01 AUG 14, Fri

02 AUG 14, Sat
> 15 Thrusters (65#)/15 Burpees x 3
 
03 AUG 14, Sun
> 8 Pushups/10 Med Ball Clean (10#)/12 Situps 10 min AMRAP (9)

04 AUG 14, Mon
> 180-180 x 5, L-sit 20sec x 3, One-arm Pullup 2x5 ea, Handstand 20 sec x 5

29 JUL 14, Tue

30 JUL 14, Wed
> 60 sec Handstand, Magic 50 (30#), DB Thruster (25#)/Pullups 21/15/9

31 JUL 14, Thu
> 60-120x8, L-sit, Handstand

01 AUG 14, Fri

02 AUG 14, Sat
> Spartan Sprint
 
10 AUG 14, Sun

11 AUG 14, Mon
> 800m x 4, 25 Situp, 25 Back Extension, Handstand

12 AUG 14, Tue
> "Cindy" (17), Planks
> BJJ

13 AUG 14, Wed

14 AUG 14, Thu
> 65-min. Road March (35#)
> BJJ, Handstand

15 AUG 14, Fri
> OHS (45, 65, 95, 115, 135. 145), "Fran" (65#), "Elizabeth" (95#)

16 AUG 14, Sat
> 400m x 8, 25 Situp, 25 Back Extension, 2x Rope Climb, Handstand
 
17 AUG 14, Sun
> 60 Wall Ball (16#), "Diane" (155#)

18 AUG 14, Mon
> BJJ

19 AUG 14, Tue

20 AUG 14, Wed
> Agile 8, "Jerry" (29:31), 25 Situps, 25 Back Extension, 2x Rope Climb

21 AUG 14, Thu
> "Fight Gone Bad" (185)
> BJJ

22 AUG 14, Fri
> "Fran" (65#), 2k C2Row

23 AUG 14, Sat
 
24 AUG 14, Sun
> Handstands; "Helen" (10:04); 100 Wall Ball Shot @16# (10:05); 40 Hanging Leg Raise

25 AUG 14, Mon
> BJJ

26 AUG 14, Tue
> "Helen" (10:19); 25 Back Extension; 25 Situps; 60-sec. Handstand; Rope Climb
> BJJ

27 AUG 14, Wed
> "Jerry" (26:20); 60-sec.Handstand

28 AUG 14, Thu
> BJJ

29 AUG 14, Fri
> MMA

30 AUG 14, Sat
> Kickbox
> 800m x 4 (@9MPH); 60-sec. Handstand

31 AUG 14, SUN
> 45-min Road March (40lbs.); 25 Back Extension; 25 Situps; 60-sec. Handstand; Rope Climb

01 SEP 14, MON
> Overhead Squat 3x3 (44kg); "Jerry" (25:15), 60sec. Handstand

02 SEP 14, TUE
> BJJ

03 SEP 14, WED
> 7k run

04 SEP 14, THU
> Calisthenics
> BJJ

05 SEP 14, FRI
> 3-mile Run, 50 Pullups
> MMA

06 SEP 14, SAT
> kickboxing

07 SEP 14, SUN

08 SEP 14, MON
> "Helen"
> BJJ

09 SEP 14, TUE
> "Fran" (5:20 @70#)
> BJJ

10 SEP 14, WED

11 SEP 14, THU

12 SEP 14, FRI

13 SEP 14, SAT
> Push Press 5x3; Deadlift 5x3
> "Helen" (9:26 @ 24kg); 25 situps, 25 back extensions

14 SEP 14, SUN

15 SEP 14, MON
> run, "Jackie" (10:29 RX)
> BJJ; collar pullups

16 SEP 14, TUE
> 25 sleeve pullups
> "Elizabeth" (7:34 @95#)
> BJJ

17 SEP 14, WED

18 SEP 14, THU
> "Helen" (9:28 @20kg); 20 back extension, 20 situps
> BJJ; 25 collar pullups

19 SEP 14, FRI
> No-Gi; 25 sleeve pullups

20 SEP 14, SAT
> kickboxing
> Bench Press 5x3; Overhead Squat 5x3; 25 sleeve pullups

21 SEP 14, SUN

22 SEP 14, MON
> 60-min Road March (46#)

23 SEP 14, TUE
> BJJ; 25 lapel pullups

24 SEP 14, WED
> "Helen" (50#); 25 pants pullups

25 SEP 14, THU
> BJJ

26 SEP 14, FRI

27 SEP 14, SAT
> George Pendergrass Classic

28 SEP 14, SUN
> Push Press 105x3, 120x3, 133x6; Deadlift 190x3, 220x3, 245x6

29 SEP 14, MON
> 5.7-mile Run; 25 pants pullups

30 SEP 14, TUE
> "Jackie" RX (10:30)
> BJJ; 25 lapel pullups

01 OCT 14, WED
> 400m x 8

02 OCT 14, THU

03 OCT 14, FRI
> Bench Press 145x3, 165x3, 185x3; Overhead Squat 90x3, 102x3, 115x5

04 OCT 14, SAT
> kickbox
> "Helen" RX (11:21); 25 back extension/situps; 25 sleeve pullups

05 OCT 14, SUN
> 25 lapel pullups

06 OCT 14, MON
> 5.5-mile Run
> BJJ; 25 lapel pullups

07 OCT 14, TUE
> BJJ; 25 sleeve pullups

08 OCT 14, WED

09 OCT 14, THU
> 4-mile Road March (35#); "Helen" @50#

10 OCT 14, FRI
> Push Press 115x5, 130x3, 150x3; Deadlift 210x5, 245x3, 270x2; 25 back extension/situps

11 OCT 14, SAT
> GoRuck Light

12 OCT 14, SUN

13 OCT 14, MON
> "Helen" RX; 25 situps/ back extension; 25 lapel pullups

14 OCT 14, TUE
> 800m x 4
> BJJ

15 OCT 14, WED

16 OCT 14, THU
> "Jerry" (25:52)
> BJJ; 25 sleeve pullups

17 OCT 14, FRI
> 4.4-mile Run
> Bench Press 154x3, 174x3, 194x1; Overhead Squat 95x5, 110x3, 120x2; 25 lapel pullups

18 OCT 14, SAT
> "Fran" 4:56@65#

19 OCT 14, SUN
> 25 sleeve pullups

20 OCT 14, MON

21 OCT 14, TUE

22 OCT 14, WED
> Road March

23 OCT 14, THU

24 OCT 14, FRI
> 400m run-15 OHS (77#) x 3; 25 back extension/situps

25 OCT 14, SAT
> Agile 8; Snatch 135x1; C&J 155x1; "Elizabeth" 13:54@95#

26 OCT 14, SUN

27 OCT 14, MON

28 OCT 14, TUE
> BJJ
> Push Press 110x5, 120x5, 140x5; Deadlift 185x5, 220x5, 242x5

29 OCT 14, WED
> 100 Pullups/Dips
> Snatch drills

30 OCT 14, THU
> BJJ

31 OCT 14, FRI
> Bench Press 135x5, 159x5, 179x5; Squat 145x5, 179x5, 189x9; 25 situps/back extensions

01 NOV 14, SAT

02 NOV 14, SUN
> 1-arm Pullup 5ea x 3 (2 red bands); 70 pullups

03 NOV 14, MON
> BJJ
> Push Press 105x3, 117x3, 132x3; Deadlift 220x3, 252x3, 284x3

04 NOV 14, TUE
> (3) 200x4; 800x2
> BJJ

05 NOV 14, WED
> "Jerry" (25:50)

06 NOV 14, THU
> 4.48-mile Road March @35#
> Bench Press 145x3, 165x3, 185x3; Squat 155x3, 185x3, 205x3

07 NOV 14, FRI
> 4-mile Run

08 NOV 14, SAT
> NAGA

09 NOV 14, SUN
> swim

10 NOV 14, MON
> BJJ, kickbox
> Push Press 122x5, 138x3, 154x1; Deadlift 230x5, 260x3, 290x1

11 NOV 14, TUE
> armbar drills, "Helen" (20kg); 25 back extension/situps, swim

12 NOV 14, WED
> pullups, pushups
> Tuck Planche 8x8; Handstands

13 NOV 14, THU
> Road March, Tuch Planche 8x8
> BJJ

14 NOV 14, FRI
> Tuck Planche 8x8; Bench Press 155x3, 175x3, 195x1; Squat 185x5, 215x3, 235x1, 25 back extension/situps

15 NOV 14, SAT
> Bas Rutten Boxing, Tuck Planche 8x8

16 NOV 14, SUN
> Bas Rutten Thaiboxing, 100 pullups

17 NOV 14, MON
> Tuck Planche 10x6; 25 situp/back extension; Press 85x5, 98x5, 111x5; Sumo DL 195x5, 225x5, 255x10
> BJJ

18 NOV 14, TUE

19 NOV 14, WED
> Bas Rutten Boxing
> (3)200m x 4; 800m x 2

20 NOV 14, THU
> Bench Press 120x5, 140x5, 155x5; Squat 145x5, 170x5, 190x5; kickbox

21 NOV 14, FRI
> (2)200m x 4; 800m x 3

22 NOV 14, SAT
> 100 Pullups, 1 mile x 2, Tuck Planche 10x6

23 NOV 14, SUN

24 NOV 14, MON
> Press 90x3, 105x3, 120x3; Sumo DL 210x3, 240x3, 270x6; 1 mile x 3; 15 situp/back extension, armbar drills

25 NOV 14, TUE
> Planches, pullups
> BJJ; 200m x 4, 800m x 4

26 NOV 14, WED
> Bas Rutten Boxing; tuck planche

27 NOV 14, THU
> Bench Press 135x3, 150x3, 165x5; Squat 160x3, 180x3, 205x7; 800m x 5

28 NOV 14, FRI
> Bas Rutten Thaiboxing; pullups, planches, leg raises

29 NOV 14, SAT
> kickbox
> 1 mile x 4; Tuck-Straddle Planche 6x10

30 NOV 14, SUN

01 DEC 14, MON
> run
> Press 98x5, 110x3, 124x3, 130x1, 140x1; Sumo DL 225x5, 255x3, 285x3, 308x1, 352x1; Straddle Planche 6x10; 20 situps/back extensions

02 DEC 14, TUE
> BJJ

03 DEC 14, WED
> Tuck Planche 8x8; (3)200m x 4; 800m x 2; Pullups

04 DEC 14, THU
> Bench Press 140x5, 155x3, 176x3, 185x1, 195x1; Squat 169x5, 190x3, 215x3, 225x1, 235x1; Tuck Planche 8x8; 20 back extension/situps
> BJJ

05 DEC 14, FRI

06 DEC 14, SAT
> kickboxing
> (2)200m x 4, 800m x 3; pullups; planches

07 DEC 14, SUN
> 1 mile x 2; 20 back extension/situps

08 DEC 14, MON
> BJJ
> planches, pullups

09 DEC 14, TUE

10 DEC 14, WED
> Push Press 98x3, 110x3, 135x4, 98x13; Deadlift 198x3, 220x3, 247x6, 198x12; planches

11 DEC 14, THU

12 DEC 14, FRI

13 DEC 14, SAT
> kickbox
> 20 back extension/situps; Bench Press 140x3, 160x3, 180x3, 140x10; Squat 164x3, 189x3, 212x3, 164x10; pullups

14 DEC 14, SUN

15 DEC 14, MON
> BJJ

16 DEC 14, TUE
> BJJ; planches; pullups

17 DEC 14, WED
> APFT
> Push Press 91x5, 105x5, 119x8, 91x13; Deadlift 179x5, 206x5, 234x8, 179x13

18 DEC 14 THU
> BJJ

19 DEC 14, FRI

20 DEC 14, SAT
> kickboxing
> Bench Press; Squat; Pullups

21 DEC 14, SUN
> planches
> armbar drills; "Helen" RX

22 DEC 14, MON

23 DEC 14, TUE
> BJJ

24 DEC 14, WED

25 DEC 14, THU

26 DEC 14, FRI

27 DEC 14, SAT

28 DEC 14, SUN
 
Last edited:
29 DEC 14, MON
> "Helen"

30 DEC 14, TUE
> BJJ

31 DEC 14, WED
> Push Press 105x5, 120x3, 132,4, 105x10; Deadlift 204x5, 233x3, 264x5, 204x10
> Pullups

01 JAN 15, THU

02 JAN 15, FRI

03 JAN 15, SAT
> Bench Press 150x5, 170x3, 190x2, 135x15; Squat 175x5, 200x3, 225x3, 175x8

04 JAN 15, SUN
> Oly lifts, "Fran" @65#

05 JAN 15, MON
> BJJ

06 JAN 15, TUE

07 JAN 15, WED
> Push Press, Deadlift

08 JAN 15, THU
> BJJ

09 JAN 15, FRI
> Pull-ups

10 JAN 15, SAT
> MMA

11 JAN 15, SUN
> Pullups

12 JAN 15, MON

13 JAN 15, TUE

14 JAN 15, WED
> Pull-ups

15 JAN 15, THU

16 JAN 15, FRI

17 JAN 15, SAT
> Pull-ups

18 JAN 15, SUN

19 JAN 15, MON

20 JAN 15, TUE
> BJJ

21 JAN 15, WED
> Pull-ups, 500 KB Swings (45#)

22 JAN 15, THU
> 500 KB Swings, 30 tuck Squats (each)

23 JAN 15, FRI
> 500 KN Swings

24 JAN 15, SAT
> Pull-ups, 500 KB Swings, 50 Dips

25 JAN 15, SUN

26 JAN 15, MON
> 500 KB Swings, 30 Pistols

27 JAN 15, TUE
> 500 KB Swings, 50 Dips

28 JAN 15, WED

29 JAN 15, THU
> 500 KB Swings, 30 Front Squat (135#)

30 JAN 15, FRI
> 500 KB Swings, 50 Ring Dips

31 JAN 15, SAT
> Warrior Dash

01 FEB 15, SUN

02 FEB 15, MON
> Press 90x5, 100x5, 115x8; 500 KB Swings, 50 Ring DIps

03 FEB 15, TUE
> Deadlift 185x5, 215x5, 246x8; 500 KB Swings, 30 Pistols EA

04 FEB 15, WED

05 FEB 15, THU
> Bench Press 135x5, 155x5, 175x5; OAPU 6x3; 500 KB Swings, 30 Ring Dips (+20#)

06 FEB 15, FRI
> Squat 160x5, 185x5, 210x6; 500 KB Swings

07 FEB 15, SAT
> 30 min Ruck (42#)

08 FEB 15, SUN

09 FEB 15, MON
> Press 95x3, 110x3, 120x6; 500 KB Swings, 30 OAPU EA, 10x5 Ring Dips

10 FEB 15, TUE
> Deadlift 200x3, 230x3, 255x5; 500 KB Swings, 30 Pistols EA

11 FEB 15, WED

12 FEB 15, THU
> Bench Press 145x3, 164x3, 185x4; 500 KB Swings, 30 OAPU, 10x5 Ring Dips

13 FEB 15, FRI
> Squat 170x3, 195x3, 220x6; OHS 45# 10x5

14 FEB 15, SAT
> 500 KB Swings, 30 Ab Wheel Rollout

15 FEB 15, SUN

16 FEB 15, MON
> Press 100x5, 115x3, 130x4; 500 KB Swings, 50 Pullups+Ring Dips

17 FEB 15, TUE
> Deadlift 220x5, 240x3, 270x4; 500 KB Swings, 30 Ab Wheel Rollout

18 FEB 15, WED

19 FEB 15, THU
> Bench Press 155x5, 175x3, 195x2; 500 KB Swings, 50 C2B PU+Ring Dips

20 FEB 15, FRI
> Squat 185x5, 210x3, 235x3; 500 KB Swings, 30 Ab Wheel Rollouts

21 FEB 15, SAT

22 FEB 15, SUN

23 FEB 15, MON

24 FEB 15, TUE
> Press 55, 70, 80; Deadlift 95, 145, 170

25 FEB 15, WED
> 30 min Ruck (35#)

26 FEB 15, THU
> Bench Press

27 FEB 15, FRI
> Squat 100, 125, 145

28 FEB 15, SAT
> 200 KB Swings (45#), Tuck Planche 8x8
 
Last edited:
01 MAR 15, SUN

02 MAR 15. MON
> Push Press 95x5, 110x5, 125x6; Planche; Close Grip Bench Press 10x5; Burpees

03 MAR 15, TUE
> Sumo Deadlift 200x5, 230x5, 260x7; Planche; Front Squat 10x5; Rollouts; Snatch

04 MAR 15, WED
> Ruck 40#

05 MAR 15, THU

06 MAR 15, FRI
> Bench Press 135x5, 160x5, 180x5; Squat 165x5, 190x5, 215x5; 100 KB Swings 45#

07 MAR 15, SAT

08 MAR 15, SUN
> Push Press 100x3, 115x3, 130x6; Close Grip Bench Press 10x5; Planche; Burpees

09 MAR 15, MON
> Sumo Deadlift 215x3, 245x3, 280x7; Planche; Front Squat 10x5; Rollouts; KB Swings

10 MAR 15, TUE

11 MAR 15, WED

12 MAR 15, THU
> Bench Press 145x3, 170x3, 190x3; Planche; Press 10x5

13 MAR 15, FRI
> Squat 180x3, 205x3, 230x3; Planche

14 MAR 15, SAT
> NewBreed Ultimate Challenge

15 MAR 15, SUN

16 MAR 15, MON
> Push Press 110x5, 125x3, 140x4; Planche; Close Grip Bench Press 10x5

17 MAR 15, TUE
> Sumo Deadlift 230x5, 260x3, 295x3; Planche; Front Squat/Rollout 10x5; 100 KB Snatch 20#

18 MAR 15, WED
> 100 1-2-Sprawl; 100 KB Swing 45#; 10 TGU 25#

19 MAR 15, THU
> Bench Press 155x5, 180x3, 200x2; Planche; Press/Pullups 10x5

20 MAR 15, FRI
> Squat 190x5, 215x3, 240x2; Planche; 100 KB Snatch 25#; Rollouts

21 MAR 15, SAT

22 MAR 15, SUN

23 MAR 15, MON
> Press 90x5, 105x5, 120x7; Pullups 20#/Planche; 10 TGU 25#

24 MAR 15, TUE
> Sumo Deadlift 210x5, 240x5, 270x8; Planche; Front Squat/rollout 10x5

25 MAR 15, WED
> 100 SA KB Swings 45#; 10 TGU 25#; 100 KB Snatch 25#

26 MAR 15, THU
> Bench Press 140x5, 165x5, 185x5; Planche; Press/C2B Pull-ups 10x5

27 MAR 15, FRI
> Squat 170x5, 200x5, 225x5; Planche; 100 KB Snatch 25#; 10 Tgu 25#

28 MAR 15, SAT

29 MAR 15, SUN
> 10 TGU 25#; KB Snatch Work 45#

30 MAR 15, MON
> Press 10x3, 110 3, 125x6, 150x1; Planche; Bench Press/Pull-ups 10x5; 10 TGU 25#

31 MAR 15, TUE
> Planche; Sumo Deadlift 225x3, 255x3, 290x6; 200 KB Swings 45#
 
01 APR 15, WED
> BJJ

02 APR 15, THU

03 APR 15, FRI
> Bench Press 150x3, 170x3, 195x5; Tuck Planche 8x8s
> Push-ups, Pull-ups

04 APR 15, SAT
> Squat 185x3, 210x3, 240x3, 185x9; Tuck Planche 2x30s; 100 KBSnatch 25#

05 APR 15, SUN

06 APR 15, MON
> TGU 25#x10; PRess 105x5, 120x3, 135x4, 155x1; Bench Press 85#/Pull-up 5x10

07 APR 15, TUE
> Sumo Deadlift 240x5, 270x3, 305x4, 365x1, 385x1; Squat 105#/Ab Wheel 5x10

08 APR 15, WED

09 APR 15, THU
> TGU 25#x10; Bench Press 160x5, 185x3, 205x2; Press 55#/Pull-up 5x10

10 APR 15, FRI

11 APR 15, SAT
> BJJ
> Squat 200x5, 225x3, 250x2, 265x1

12 APR 15, SUN

13 APR 15, MON

14 APR 15, TUE
> BJJ
> Press 55x5, 70x5, 85x5

15 APR 15, WED

16 APR 15, THU

17 APR 15, FRI
> BJJ
> Bech Press 3x5

18 APR 15, SAT

19 APR 15, SUN
> Squat 3x5

20 APR 15, MON
> TGU 45x4; Push Press 100x5, 115x5, 130x8; 1A Push-up/Pull-up 5x10
> BJJ

21 APR 15, TUE
> Jump rope, shadowbox, Deadlift 190x5, 220x5, 250x7; Pistol 5#/Ab wheel 5x10

22 APR 15, WED

23 APR 15, THU
> BJJ

24 APR 15, FRI
> Jump rope, shadowbox, TGU 45x4; Bench Press 140x5, 160x5, 185x7; Pull-ups

25 APR 15, SAT

26 APR 15, SUN
> Jump rope, shadowbox, Squat 170x5, 200x5, 225x5; KB Snatch 45#/Ab wheel 5x10

27 APR 15, MON

28 APR 15, TUE
> Jump rope; TGU 45x6; WL warmup; Push Press 105x3, 120x3, 135x7; 1A Push-up/Archer Pull-up 5x10

29 APR 15, WED
> Judo
> Deadlift 205x3, 235x3, 265x6; Pistol 5#/Ab wheel 5x10

30 APR 15, THU
> BJJ
 
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