Linear Progression
Date Squat 3 x 5 Press 3 x 5 Bench 3 x 5 Deadlift 1 x 5 Assisted or Decon Pull-up 3 x F Finisher 3 x F
Mon, 8/2/21 45 45 65 Yes swim 50m
Wed, 8/4/21 55 45 75 Yes 100 lb farmer's carry
Fri, 8/6/21 65 50 85 Yes battle rope
Mon, 8/9/21 75 50 95 Yes swim
Wed, 8/11/21 overhead squats with the brick Suicide rows with 10 lb dumbbells One legged deadlifts with 10 lb dumbbell pick up something heavy (no more than 100 lb.) and awkward, and carry it for distance
Fri, 8/13/21 overhead squats with both dumbbells Suicide rows with 20 lb kettlebell One legged deadlifts with brick Jump rope
Mon, 8/23/21 85 55 105 Yes swim
Wed, 8/25/21 95 55 115 Yes 110 lb farmer's carry
Fri, 8/27/21 105 60 125 Yes med ball slam (lightest)

Week 11
Martial Arts Run Swim Push-ups Pull-ups Sit-ups EOTD Rehab
Monday, 2/1/21 yes beat last 1.5 mi time --- --- 2 more decons than last --- yes
Tuesday, 2/2/21 yes --- --- Do more in three sets than last time 3 x 5 UBTC pulldowns + 10 lb Do more in three sets than last time yes
Wednesday, 2/3/21 rest rest rest rest rest rest 264.9 lb with 48" waist
Thursday, 2/4/21 yes --- --- Do more in three sets than last time 2 more decons than last Do more in three sets than last time yes
Friday, 2/5/21 yes --- 100 m more than last: 1200 --- 3 x 5 UBTC pulldowns + 10 lb: 80 --- yes
Saturday, 2/6/21 no 0.25 mi more than last --- --- --- --- yes
Sunday, 2/7/21 no beat last ten 0.25 mi times --- --- --- --- yes

Week 10, Modified
Martial Arts Run Swim Push-ups Pull-ups Sit-ups EOTD Rehab
Monday yes beat last 1.5 mi time --- --- 2 more decons than last --- yes
Tuesday yes --- --- Recruiter 3 x 5 UBTC pulldowns Recruiter yes
Wednesday yes rest rest rest rest rest yes
Thursday yes --- --- Recruiter 2 more decons than last Recruiter yes
Friday, 1/29/21 yes no no jump kick burpies x 3 x F UBTC pulldowns 5RM no yes
Saturday, 1/30/21 no 0.25 mi more than last --- --- --- --- yes
Sunday, 1/31/21 no 4 x 3:25 ¼ mi with 10 min rests (13:40 mile or 20:30 1.5 miles) --- --- --- --- yes

Template
Martial Arts Run Swim Push-ups Pull-ups Sit-ups EOTD Rehab
Monday yes beat last 1.5 mi time --- --- 2 more decons than last --- yes
Tuesday yes --- --- Recruiter 3 x 5 UBTC pulldowns + 10 Recruiter yes
Wednesday yes rest rest rest rest rest yes
Thursday yes --- --- Recruiter 2 more decons than last Recruiter yes
Friday yes --- 100 m more than last --- 3 x 5 UBTC pulldowns + 10 --- yes
Saturday no 0.25 mi more than last --- --- --- --- yes
Sunday no beat last ten 0.25 mi times --- --- --- --- yes

Week 10
Date Run Swim Push-ups Sit-ups Pull-ups
Monday, 1/25/21 --- 500 yd in 11:54 34 in 36 s 26 in 51 s ---
Tuesday, 1/26/21 1.5 mi in 20:30 --- --- --- 0
Wednesday, 1/27/21 --- 4 x 2:36 100 m with 6 min rests AMRAP in 2:00 AMRAP in 2:00 AMRAP decon pull-ups in 2:00
Thursday, 1/28/21 --- --- --- --- AMRAP decon (until you can't hang with bar to chest for 5 seconds)
Friday, 1/29/21 --- --- --- --- ---
Saturday, 1/30/21 --- --- --- --- ---
Sunday, 12/31/21 --- --- --- --- ---

Week 9
Date Run Swim Resist Food Sleep
Monday, 1/18/21 --- --- 3 x 8 rows, 5 x F push-ups, 5 x F sit-ups ??? ???
Tuesday, 1/19/21 Run 1.75 mi --- --- ??? ???
Wednesday, 1/20/21 --- --- --- ??? ???
Thursday, 1/21/21 --- --- --- ??? ???
Friday, 1/22/21 --- --- --- ??? ???
Saturday, 1/23/21 --- --- --- ??? ???
Sunday, 12/24/21 --- --- --- ??? ???

Week 8
Date Run Swim Resist Food Sleep
Monday, 1/11/21 --- swim 525 m in 15:50 Completed 10 supersets of decon pull-ups + 15 push-ups + 15 sit-ups ??? ???
Tuesday, 1/12/21 Run 1.5 mi --- 3 x 5 = 70 lb unanchored BTC pull-downs ??? ???
Wednesday, 1/13/21 --- 4 x 2:30 100 m swim with 10 min rests (11:24 500 yd swim) 11 supersets of 1 decon pull-up + 65 lb overhead push press with slow descent ??? ???
Thursday, 1/14/21 Run 4 x 3:25 ¼ mi with 10 min rests (13:40 mile or 20:30 1.5 miles) --- Try one of these rowing setups ??? ???
Friday, 1/15/21 --- Swim 1100 m Test push-ups and sit-ups ??? ???
Saturday, 1/16/21 --- --- Improve on Thursday's rowing performance ??? ???
Sunday, 1/17/21 Weight - 273.4 lb Waist - 47.75 in Neck - 18.25 in ??? ???

Week 7
Date Run Swim Resist Food Sleep
Monday, 1/4/21 --- swam 550 m in 15:50 (34.7 m / min) Completed 8 supersets of decon pull-ups + 17 push-ups + 17 sit-ups ??? ???
Tuesday, 1/5/21 ran ¾ mile in 9 min (12:00 mile or 18:00 1.5 miles) --- Completed 3 x 5 = 50 lb unanchored BTC pull-downs ??? ???
Wednesday, 1/6/21 --- 4 x t < 2:45 100 m swim with 10 min rests (12:35 500 yd swim): 2:25, 2:29, 2:34, 2:35 9 supersets of 1 decon pull-up + 60 lb overhead push press with slow descent ??? ???
Thursday, 1/7/21 Run 4 x 2:25 ¼ mi with 6 min rests (9:40 mile or 14:30 1.5 miles) --- 3 x 5 x 60 lb unanchored BTC pulldowns ??? ???
Friday, 1/8/21 --- Swim 1100 m --- ??? ???
Saturday, 1/9/21 Run 1.5 mi --- --- ??? ???
Sunday, 1/10/21 Holiday --- --- ??? ???

Week 6
Date Run Swim Resist Food Sleep
Monday, 12/28/20 --- swim 525 m in 15 min (13:06 500 yd swim) 8 supersets of decon pull-ups (unassisted partial + jump to 5 s active hollow hang + 5 s descent) + 17 push-ups + 17 sit-ups ??? ???
Tuesday, 12/29/20 run ¾ mile in 9 min (12:00 mile or 18:00 1.5 miles) --- 3 x 5 = 50 lb unanchored BTC pull-downs ??? ???
Wednesday, 12/30/20 --- 4 x t < 2:45 100 m swim with 10 min rests (12:35 500 yd) 9 supersets of 1 decon pull-up + 60 lb overhead push press with slow descent ??? ???
Thursday, 12/31/20 Run 4 x 2:25 ¼ mi with 6 min rests (9:40 mile or 14:30 1.5 miles) --- 3 x 5 x 60 lb unanchored BTC pulldowns ??? ???
Friday, 1/1/21 --- Swim 1100 m --- ??? ???
Saturday, 1/2/21 Run 1.5 mi --- --- ??? ???
Sunday, 1/3/21 Holiday --- --- ??? ???

Week 5
Date Run Swim Resist Food Sleep
Monday, 12/21/20 --- swim 525 m in 15 min (13:06 500 yd swim) 8 supersets of decon pull-ups (unassisted partial + jump to 5 s active hollow hang + 5 s descent) + 17 push-ups + 17 sit-ups ??? ???
Tuesday, 12/22/20 run ¾ mile in 9 min (12:00 mile or 18:00 1.5 miles) --- 3 x 5 = 50 lb unanchored BTC pull-downs ??? ???
Wednesday, 12/23/20 --- 4 x t < 2:45 100 m swim with 10 min rests (12:35 500 yd) 9 supersets of 1 decon pull-up + 60 lb overhead push press with slow descent ??? ???
Thursday, 12/24/20 Run 4 x 2:25 ¼ mi with 6 min rests (9:40 mile or 14:30 1.5 miles) --- 3 x 5 x 60 lb unanchored BTC pulldowns ??? ???
Friday, 12/25/20 --- Swim 1100 m --- ??? ???
Saturday, 12/26/20 Run 1.5 mi --- --- ??? ???
Sunday, 12/27/20 Holiday --- --- ??? ???

Week 4
Date Run Swim Resist Food Sleep
Monday, 12/14/20 --- swim 400 m in 12 minutes (33.3 m/min) active hollow hang time = 10 s, 4 x 32 push-ups, 4 x 32 sit-ups ??? ???
Tuesday, 12/15/20 ran a half mile in 6 min (5 mph) --- pressed 3 x 5 x 50 lb dumbbells overhead, Pull-down 5RM = 60 lb ??? ???
Wednesday, 12/16/20 --- swam 100 m in 5:00 x 4 with 10 min rests: 2:45, 2:45, 2:50, 2:50 9 x 1 decon pull-ups, 4 x 33 push-ups, 4 x 33 sit-ups, MMA ??? ???
Thursday, 12/17/20 Run 0.25 mi in 2:25 x 4 with 6 min rests --- Forms + 5 lb x 3, 3 x 5 x 60 lb unanchored BTC pulldowns, MMA ??? ???
Friday, 12/18/20 --- 1100 m swim 3 x 5 suicide rows with 5 lb, 11 x 1 decon pull-ups, MMA ??? ???
Saturday, 12/19/20 1.5 mile run --- 12 x 1 decon pull-ups, 4 x 34 push-ups, 4 x 34 sit-ups, MMA ??? ???
Sunday, 12/20/20 ??? ???

Week 3
Date Run Swim Resist Food Sleep Composition Dave
Monday, 12/7/20 --- swim 300 m in 12 minutes 7 x 1 MA pull-ups, 5 x 25 push-ups, 5 x 20 sit-ups 0 + --- 20 x 1 EMOM pull-ups, 3 slow roundhouse kicks through ring
Tuesday, 12/8/20 run a half mile in 6 min (5 mph) --- dumbbell overhead press 3 x 5 x 105 lb, 10 x 1 MA pull-ups 0 0 ---
Wednesday, 12/9/20 --- swim 100 m in 5:00 x 4 with 10 min rests 11 x 1 MA pull-ups, 4 x 30 push-ups, 4 x 30 sit-ups, MMA 0 0 --- Beach taekwondo X 2 hrs
Thursday, 12/10/20 Run 0.25 mi in 2:30 x 4 with 6 min rests: 2:20, 2:20, 2:30, 2:36 --- Forms + 5 lb x 3, 12 x 1 MA pull-ups, MMA 0 0 ---
Friday, 12/11/20 --- 1100 m swim 3 x 5 suicide rows with 3 lb, 13 x 1 MA pull-ups, MMA 0 0
Saturday, 12/12/20 1.25 mile run: 17:22 --- 14 x 1 MA pull-ups, 4 x 31 push-ups, 4 x 31 sit-ups, MMA 0 0 ---
Sunday, 12/13/20 0 0 Measure body composition

Week 2
Date Run Swim Resist Food Sleep Composition Dave
Monday, 11/30/20 --- 500 m in 30 minutes 5 x 20 push-ups, 3 assisted pull-ups good good ---
Tuesday, 12/1/20 5 mph for 5:31 --- dumbbell overhead press 3 x 5 x 100 lb, 4 assisted pull-ups good good ---
Wednesday, 12/2/20 --- 50 m in 1:13 + 0:04, 100 m in 2:47 + 0:04, 200 m in 5:58 + 1:18 5 assisted pull-ups, 5 x 22 push-ups, 0 x 22 sit-ups, no MMA good good ---
Thursday, 12/3/20 0.75 mi in 2:15, 0.5 mi in 5:43, no 3/4 mile test --- Forms + 5 lb x 3, 6 pull-ups, MMA good good ---
Friday, 12/4/20 --- 1000 m swim suicide row 10RM < 3 lb, 7 pull-ups, MMA good good x < 5 x 4 pull-ups/5 x 1 -ring dips/5 x 5 push-ups supersets Self-defense review
Saturday, 12/5/20 0 mile run --- 0 MA pull-ups, 0 x 24 push-ups, 0 x 24 sit-ups, Airsoft games + 0 --- Forms and sparring review
Sunday, 12/6/20 + + Measure body composition

Week 1
Date Run Swim Resist Food Sleep Composition Dave
Monday, 11/16/20 --- 500 m in 30 minutes 6 x 15 push-ups, pull-up x 1 - 8 --- 3 x 5 x 225 Squat, 3 x 5 x 120 Press, 1 x 5 x 225 Deadlift
Tuesday, 11/17/20 test the length of time you can maintain a 5 mph pace --- dumbbell overhead press 4RM = 100, 2 80% pull-ups - + --- TKD x 1 hr
Wednesday, 11/18/20 --- 1:13 50 m, 2:47 100 m, 5:58 200 m 3 pull-ups, 5 x 20 push-ups, 5 x 20 sit-ups, MMA 0 2 hrs --- 3 x 5 x 245 Squat, 1 x 5 x 245 Deadlift, TKD
Thursday, 11/19/20 test quarter mile, half mile, and 3/4 mile speeds --- Forms + 5 lb x 3, 4 pull-ups, MMA 0 7.5 --- TKD
Friday, 11/20/20 test quarter mile, half mile, and 3/4 mile speeds --- test suicide row 10RM, 4 pull-ups, MMA ??? ??? --- 3 x 5 x 265 Squat, 3 x 5 x 125 Press, 1 x 5 x 265 Deadlift, TKD + PPA
Saturday 1 mile run --- 5 pull-ups, 5 x 20 push-ups, 5 x 20 sit-ups, MMA ??? ??? --- TKD + PPA
Sunday ??? ??? Measure body composition TKD

Week 0
Date Run Swim Resist Food Sleep Composition
Friday, 11/13/20 --- 850 m Test squat and press 4RMs - 5 ---
Saturday, 11/14/20 1 mile --- 2 pull-ups, 6 x 15 push-ups, 6 x 15 sit-ups ? ? ---
Sunday, 11/15/20 --- --- --- ? ? ?

Monthly PST
Date 500 yd swim 2 min push-up max 2 min sit-up max 2 min pull-up max 1.5 mile run Composition
Minimum 12:30 50 50 10 10:30 NA
12/20 50 45 0 ≈ 20:48 271.2
1/21 11:54 34 26 0 20:30 47.5" waist & 13.5" @ 273 lb
2/21
3/21
4/21
5/21
6/21
7/21
8/21
9/21
10/21
11/21
12/21
Optimum 9:00 90 85 18 9:30 NA