Originally Posted by
atw_abn
Myself and four other guys have been doing this for about 6 months with good results (blatantly copied from a post by Andy Baker):
Monday:
Squat - 4-6RM, the back off 1 x 10-15
Bench - to 4-6RM, then back off 2 x 8-12
Chin-ups - 2 x 8-12 (add weight when you get 2 x 12)
Abs
Tuesday:
Conditioning
Wednesday:
Ruck x 90 minutes
Thursday:
Squat - 5 x 5 (LIGHT and FAST)
Press - 4-6RM, then back off 2 x 8-12
Deadlifts - 4-6RM, then back off 1 x 8-12
Dumbbell Row - 1 x 20+ ("Kroc Rows")
Abs
Friday:
Conditioning
Every 4-6 weeks take an easy week.
We got the top 5 highest ACFT scores in our brigade.
Easy and simple.