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Birddog Becoming Bulletproof!
- Thread starter Birddog
- Start date
Birddog
Level 5 Valued Member
W53D4
Daily 21s
Foundation Training
10m:
OHP x 5 95lbs
Back Squat x 10 95lbs
10m: Farmers Carry 32kgs + 40lb Vest
10m: 90s Elevated Rocking/ 30s Rocking
100 Deadbugs
20m Weight Vest Walk 40lbs
Back home now. Was pleased with consistency over vacation. Was able to get work in without interfering with family plans.
Daily 21s
Foundation Training
10m:
OHP x 5 95lbs
Back Squat x 10 95lbs
10m: Farmers Carry 32kgs + 40lb Vest
10m: 90s Elevated Rocking/ 30s Rocking
100 Deadbugs
20m Weight Vest Walk 40lbs
Back home now. Was pleased with consistency over vacation. Was able to get work in without interfering with family plans.
Last edited:
Birddog
Level 5 Valued Member
W53D6
Daily 21s
10m TGU 32kg
20m:
Farmers Carry 32kgs
Backwards Leopard Crawl
Skipping
100 Birddogs
That wraps up another 8 weeks of Super Simple Strength + (I added the Plus to include the bulletproof training and extra Z2).
Plan for the next 8 weeks is to run a cycle of Easy Strength and the Building The Engine by Mike Perry. Plan to keep some days for crawling and bulletproof training when I can. Also going to up my food intake a bit. All I do there is stop intermittent fasting. Lifting 5 days a week plus 3 days of air bike, I think the extra meal/protein will be beneficial.
Building The Engine Cycle 1 Pre-Test
Max Power Test 10s:
860 Watts
Max Aerobic Speed 5m:
2.12 Miles
Avg RPM 68
Daily 21s
10m TGU 32kg
20m:
Farmers Carry 32kgs
Backwards Leopard Crawl
Skipping
100 Birddogs
That wraps up another 8 weeks of Super Simple Strength + (I added the Plus to include the bulletproof training and extra Z2).
Plan for the next 8 weeks is to run a cycle of Easy Strength and the Building The Engine by Mike Perry. Plan to keep some days for crawling and bulletproof training when I can. Also going to up my food intake a bit. All I do there is stop intermittent fasting. Lifting 5 days a week plus 3 days of air bike, I think the extra meal/protein will be beneficial.
Building The Engine Cycle 1 Pre-Test
Max Power Test 10s:
860 Watts
Max Aerobic Speed 5m:
2.12 Miles
Avg RPM 68
Birddog
Level 5 Valued Member
W54D1
Morning:
Daily 21s
Foundation Training
30m Zone 2 Echo Bike
Afternoon:
Easy Strength 1/40
KB Swings 5x15 24kg
OHP 3x3 95lb
WPU 3x3 20kg
Trap Bar Deadlift 3x3 165lb
Ab Wheel 1x10
10m Suitcase Carry 32kg
Assistance
KB Reverse Lunges 3 x 12 20kg
Single Arm KB Bench 3 x 10 20kg
KB Row 3 x 12 20kg
Building the Engine
A+A
5s Sprint
30s Rest
X15
100 Deadbugs
Morning:
Daily 21s
Foundation Training
30m Zone 2 Echo Bike
Afternoon:
Easy Strength 1/40
KB Swings 5x15 24kg
OHP 3x3 95lb
WPU 3x3 20kg
Trap Bar Deadlift 3x3 165lb
Ab Wheel 1x10
10m Suitcase Carry 32kg
Assistance
KB Reverse Lunges 3 x 12 20kg
Single Arm KB Bench 3 x 10 20kg
KB Row 3 x 12 20kg
Building the Engine
A+A
5s Sprint
30s Rest
X15
100 Deadbugs
Last edited:
Birddog
Level 5 Valued Member
W54D2
Morning:
Daily 21s
Foundation Training
30m Zone 2 Echo Bike
Afternoon:
Easy Strength 2/40
KB Swings 5x15 24kg
OHP 3x3 100lb
WPU 3x3 20kg
Trap Bar Deadlift 3x3 175lb
Ab Wheel 1x10
10m Rack Carry 24kg + 40lb Vest
10m: Forward Leopard Crawl
10m: Sled Drag/Pull 100lb sandbag
100 Gaitbugs
Morning:
Daily 21s
Foundation Training
30m Zone 2 Echo Bike
Afternoon:
Easy Strength 2/40
KB Swings 5x15 24kg
OHP 3x3 100lb
WPU 3x3 20kg
Trap Bar Deadlift 3x3 175lb
Ab Wheel 1x10
10m Rack Carry 24kg + 40lb Vest
10m: Forward Leopard Crawl
10m: Sled Drag/Pull 100lb sandbag
100 Gaitbugs
Birddog
Level 5 Valued Member
W54D3
Morning:
Daily 21s
Foundation Training
30m Zone 2 Echo Bike
Afternoon:
Easy Strength 3/40
KB Swings 5x15 24kg
OHP 3x3 100lb
WPU 3x3 20kg
Trap Bar Deadlift 3x3 175lb
Ab Wheel 1x10
TGU x 10 32kg
Building the Engine
Long Intervals 9x3 Minutes with 2m Rest
100 Birddogs
Morning:
Daily 21s
Foundation Training
30m Zone 2 Echo Bike
Afternoon:
Easy Strength 3/40
KB Swings 5x15 24kg
OHP 3x3 100lb
WPU 3x3 20kg
Trap Bar Deadlift 3x3 175lb
Ab Wheel 1x10
TGU x 10 32kg
Building the Engine
Long Intervals 9x3 Minutes with 2m Rest
100 Birddogs
Birddog
Level 5 Valued Member
W54D4
Morning:
Daily 21s
Foundation Training
30m Zone 2 Echo Bike
Afternoon:
Easy Strength 4/40
KB Swings 5x15 24kg
OHP 3x3 105lb
WPU 3x3 20kg
Trap Bar Deadlift 3x3 185lb
Ab Wheel 1x10
10m Sandbag Bearhug Carry 100lbs
10m: Backwards Leopard Crawl
10m: Battling Ropes
100 Deadbugs
Morning:
Daily 21s
Foundation Training
30m Zone 2 Echo Bike
Afternoon:
Easy Strength 4/40
KB Swings 5x15 24kg
OHP 3x3 105lb
WPU 3x3 20kg
Trap Bar Deadlift 3x3 185lb
Ab Wheel 1x10
10m Sandbag Bearhug Carry 100lbs
10m: Backwards Leopard Crawl
10m: Battling Ropes
100 Deadbugs
Birddog
Level 5 Valued Member
W54D5
Morning:
Daily 21s
Foundation Training
30m Weight Vest Walk 40lbs
Afternoon:
Easy Strength 5/40
KB Swings 5x15 24kg
OHP 3x3 105lb
WPU 3x3 20kg
Trap Bar Deadlift 3x3 185lb
Ab Wheel 1x10
10m Waiter Carry 24kg
Single Arm KB Bench 3 x 10 20kg
KB Row 3 x 10 24kg
Goblet Squat 3 x 10 28kg
Building the Engine
15s On / 15s Off
10 Rounds
100 Gaitbugs
Morning:
Daily 21s
Foundation Training
30m Weight Vest Walk 40lbs
Afternoon:
Easy Strength 5/40
KB Swings 5x15 24kg
OHP 3x3 105lb
WPU 3x3 20kg
Trap Bar Deadlift 3x3 185lb
Ab Wheel 1x10
10m Waiter Carry 24kg
Single Arm KB Bench 3 x 10 20kg
KB Row 3 x 10 24kg
Goblet Squat 3 x 10 28kg
Building the Engine
15s On / 15s Off
10 Rounds
100 Gaitbugs
Birddog
Level 5 Valued Member
W55D1
Morning
Daily 21s
Foundation Training
30m Ruck 35lbs
Afternoon:
Easy Strength 6/40
KB Swings 5x15 24kg
OHP 3x3 105lb
WPU 3x3 20kg
Trap Bar Deadlift 3x3 185lb
Ab Wheel 1x10
10m Farmers Carry 32kgs + Dragging 50lb Sandbag
Incline DB Bench x 8 50lbs
Incline DB Rows x 10 50lbs
Goblet Squat x 10 32kg
3 Rounds
100 Deadbugs
Building The Engine
A+A
5s Sprint
30s Rest
18 Rounds
Morning
Daily 21s
Foundation Training
30m Ruck 35lbs
Afternoon:
Easy Strength 6/40
KB Swings 5x15 24kg
OHP 3x3 105lb
WPU 3x3 20kg
Trap Bar Deadlift 3x3 185lb
Ab Wheel 1x10
10m Farmers Carry 32kgs + Dragging 50lb Sandbag
Incline DB Bench x 8 50lbs
Incline DB Rows x 10 50lbs
Goblet Squat x 10 32kg
3 Rounds
100 Deadbugs
Building The Engine
A+A
5s Sprint
30s Rest
18 Rounds
Last edited:
Birddog
Level 5 Valued Member
W55D2
Morning
Daily 21s
Foundation Training
30m Zone 2 Echo Bike
Afternoon:
Easy Strength 7/40
KB Swings 5x15 24kg
OHP 3x3 110lb
WPU 3x3 20kg
Trap Bar Deadlift 3x3 205lb
Ab Wheel 1x10
10m Suitcase Carry 24kg + 40lb Vest (never setting bell down)
10m Backwards Infinity Crawl
10m Jump Rope
100 Gaitbugs
Morning
Daily 21s
Foundation Training
30m Zone 2 Echo Bike
Afternoon:
Easy Strength 7/40
KB Swings 5x15 24kg
OHP 3x3 110lb
WPU 3x3 20kg
Trap Bar Deadlift 3x3 205lb
Ab Wheel 1x10
10m Suitcase Carry 24kg + 40lb Vest (never setting bell down)
10m Backwards Infinity Crawl
10m Jump Rope
100 Gaitbugs
Birddog
Level 5 Valued Member
W55D3
Morning:
Daily 21s
Foundation Training
30m Weight Vest Walk 40lbs
Afternoon:
Easy Strength 8/40
KB Swings 5x15 24kg
OHP 3x3 110lb
WPU 3x3 20kg
Trap Bar Deadlift 3x3 205lb
Ab Wheel 1x10
TGU x 10 32kg
Building the Engine
Long Intervals
6x3:30m with 2m Rest
Rest
3x3m with 2 m Rest
Was adding some assistance to the ES work but I am going to cut it out. Training is taking too long so I want to eliminate some extra stuff. I dont like long workouts just for the fact of fitting them into a daily routine.
Morning:
Daily 21s
Foundation Training
30m Weight Vest Walk 40lbs
Afternoon:
Easy Strength 8/40
KB Swings 5x15 24kg
OHP 3x3 110lb
WPU 3x3 20kg
Trap Bar Deadlift 3x3 205lb
Ab Wheel 1x10
TGU x 10 32kg
Building the Engine
Long Intervals
6x3:30m with 2m Rest
Rest
3x3m with 2 m Rest
Was adding some assistance to the ES work but I am going to cut it out. Training is taking too long so I want to eliminate some extra stuff. I dont like long workouts just for the fact of fitting them into a daily routine.
Birddog
Level 5 Valued Member
W55D4
Daily 21s
Foundation Training
30m Zone 2 Echo Bike
Easy Strength 9/40
KB Swings 5x15 24kg
OHP 3x3 110lb
WPU 3x3 22kg
Trap Bar Deadlift 3x3 205lb
Ab Wheel 1x10
10m Carry Medley:
Trap Bar Farmers 185lb
Waiter Carry 24kg
10m: Forward/Backwards Leopard Crawl + 25lb Sandbag Drag
10m: Sledge Hammer Tire Strikes 10lb
100 Deadbugs
Daily 21s
Foundation Training
30m Zone 2 Echo Bike
Easy Strength 9/40
KB Swings 5x15 24kg
OHP 3x3 110lb
WPU 3x3 22kg
Trap Bar Deadlift 3x3 205lb
Ab Wheel 1x10
10m Carry Medley:
Trap Bar Farmers 185lb
Waiter Carry 24kg
10m: Forward/Backwards Leopard Crawl + 25lb Sandbag Drag
10m: Sledge Hammer Tire Strikes 10lb
100 Deadbugs
Birddog
Level 5 Valued Member
W55D5
Daily 21s
Foundation Training
10m Leopard Crawling (forward, lateral, Backwards)
Easy Strength 10/40
KB Swings 5x15 24kg
OHP 3x3 110lb
WPU 3x3 22kg
Trap Bar Deadlift 3x3 205lb
Ab Wheel 1x10
10m Suitcase 28kg/Waiter 16kg Carry
Building the Engine: High Stimulation
15s On/15s Off
12 Rounds
100 Gaitbugs
Daily 21s
Foundation Training
10m Leopard Crawling (forward, lateral, Backwards)
Easy Strength 10/40
KB Swings 5x15 24kg
OHP 3x3 110lb
WPU 3x3 22kg
Trap Bar Deadlift 3x3 205lb
Ab Wheel 1x10
10m Suitcase 28kg/Waiter 16kg Carry
Building the Engine: High Stimulation
15s On/15s Off
12 Rounds
100 Gaitbugs
Birddog
Level 5 Valued Member
W56D1
Daily 21s
Foundation Training
10m Leopard Crawling
30m Ruck 35lb
Easy Strength 11/40
KB Swings 5x15 24kg
OHP 3x3 110lb
WPU 3x3 22kg
Trap Bar Deadlift 3x3 205lb
Ab Wheel 1x10
10m Bearhug Carry 100lb sandbag + 40lb vest
Building the Engine: A+A
5s on
30s off
21 Rounds
100 Deadbugs
Daily 21s
Foundation Training
10m Leopard Crawling
30m Ruck 35lb
Easy Strength 11/40
KB Swings 5x15 24kg
OHP 3x3 110lb
WPU 3x3 22kg
Trap Bar Deadlift 3x3 205lb
Ab Wheel 1x10
10m Bearhug Carry 100lb sandbag + 40lb vest
Building the Engine: A+A
5s on
30s off
21 Rounds
100 Deadbugs