Monday

  • 20lb weighted vest
  • SSB Box Squat: bar x10/115x10/115x10/135x5/155x5
  • Push-ups: 5x10
  • DB Row: 5x10
  • Prowler: 4 trips of 40 yards

Tuesday

30 minute walk with 20lb weighted vest

Wednesday

  • 20lb weighted vest
  • Trap Bar: 95x10/95x10/115x10/135x5/135x5
  • Push-ups: 5x10
  • DB Row: 5x10
  • Trap Bar Farmer's Carry: 4 trips of 40 yards

Friday

  • 20lb weighted vest
  • SSB Box Squat: bar x 10/115x10/115x10/135x5/155x5
  • Push-ups: 5x10
  • DB Row: 5x10
  • Prowler: 6 trips of 40 yards (20lbs x2 trips/40lbs x 2 trips/60lbs x 2 trips)

Sunday

  • Trap Bar: 105x10/105x10/125x10/145x5/165x5
  • Pull-ups: 5x2
  • Push-ups: 5x10
  • KB Row: 5x10
  • Bike: 10 minutes

Really good week of training.  I'm at the point where I'm going to assign percentages to my Squat/Trap Bar work.  I want to do this just because I want some concrete numbers even though they are ridiculously light.  Following a progression helps me wrap my brain around training.

Pull-ups hurt last week, but felt good this week.  My forearms and biceps are very sore today.  Just not used to moving my bodyweight.  But, the fact that I was able to do multiple sets makes me very happy.