&(!)**+,-$ !( "!

#$%&'

# 5?<@A@AB"/?CB?<DE &)FCB &<)CG5 ' &E5C?H &8CA5<85

Physical Programming Week 120 Newsletter

!"#$%&'#()*+,-&#.#/01#23#2425#.#6*17-&&#.#58#0%99-71&
!"#$%&'#(
)*+,"&
-(.$/(00(&
Physical Program $%*7#9"#9;*C*7,#C*&1#1%
)-0-*M-#1'-#C;1-&1
7-H&#;7+#=I+;1-&
G)%9#9->

N-"#-M-)"%7-3
!"#$%
Week 120 #jQQ/_QFa<aQJ[
J)"*7,#1%#,-1#&%9-#9%)-#]1)-7,1'#H%)D
# !"#!$%&#'(
&I-0*B0;CC"#G%)#1'%&-#1';1#H;71#1%#1%=0'#*1
*7#1'-#B17-&&#1);0D3#!=1#+%7L1#';M-#1*9-#1%
+%#6*17-&&#jQR#1'-#G=CC#&1)-7,1'#1);0D>#KG
"%=)#,%;C#*&#1%#,-1#]J@/Qd3#D--I#H*1'#1'-
&1)-7,1'#1);0DO#KG#"%=#H;71#1%#1%=0'#&%9-
&1)-7,1'#!=1#'*1#B17-&&#;7+#,-1#*7#;7+#%=1
%G#1'-#,"9#A=*0DC"3#,%#G%)#6*17-&&O

N;II"#]=7+;"#6%CD&O#

YC-;&-#)-9-9!-)#1';1#K#';M-#1'-#S4#R;"
R(#Y)%,);9#;M;*C;!C-#1%#9-9!-)&#*G#"%=
';M-#&%9-#R(L&#;7+#1';1L&#*1>#6--C#G)--#1%
G%CC%H#1';1#H'*C-#*7#A=;);71*7-O###

Y;"#J'-#<;7#1'*&#H--D#G%CD&3#'-#D--I&
0%9*7,#;)%=7+`#

d)-;1#H--D#1%#';M-#;#H--D#'-)-#G%CD&>##

j&#;CH;"&k

l--I#;1#*13#;7+#7-M-)#&1%I#I;"*7,#1'-#9;7O
j&#;CH;"&3#;7"#A=-&1*%7&#C-1#9-#D7%H>#

]0;C-&m]=!&1*1=1*%7&#:*7D[

'11I&[mmb%&'k!)*+,-&>0%9mH%)D%=1k
&=!&1*1=1*%7&kC*&1m

d//R#R_Ra]#F/66aa#jQQ/_QFa<aQJ[

];M-#;7#;++*1*%7;C#Wn#%7#"%=)#0%e--
&=!&0)*I1*%7#H*1'#0%+-#c$(Y@/d@j<WV#G%)
;#1%1;C#%G#5Wn#&;M*7,&>#J';7D&#,="&>

k$%&'

Day 1 Day 1 Day 1

Military % Comp % Fitness %

S#9*C-#)=7 W#)+& (;0D#]A=;1[

54#I%H-)#0C-;7 W#&-1&#%G#S#)-I&#o
S#)+&#G%)#1*9-
52Wm^W g4n#%G#5)9

S4#0;C#)%H
54#!;)#G;0*7, @-&1#5[44#9*7=1-

S4#,'+#&*1k=I& !=)I-- !-1H--7#&-1&

S#)%I-#0C*9!& 84L#H;CD*7,#C=7,- #
84XmTWX#+!#%7#!;0D
<-10%7[
@-&1#54#9*7
Y%H-)#&7;10'#8\S 6%)#J*9-[
C*,'1#;7+#G;&1
R(#)%H#&*7,C-#;)9 24#Y%H-)#FC-;7&
55WmgWX
S\54#-;0'#;)9 ]I--+#I=CC&
T4#P;CC#(;CC&#24m5TX
W\S#o#^4n#%G#5)9
&7;10' 5W#Y%H-)#FC-;7&

S4#P;CC#(;CC&
G%)#1*9-
54#Y%H-)#FC-;7&
T2kS4k5^
24#P;CC#(;CC&#
]D*#0;C
W#Y%H-)#FC-;7&
P;CC#!;CC&#S4Xm24X
54#P;CC#(;CC&

Day 2 Day 2 Day 2

Military % Comp % Fitness %

(;0D#&A=;1&#H*1'#; ]H*9 ]1)-7,1'[

I;=&-
Si5449#&H*9#D*0D W#&-1&#%G#S#)-I&
8\S#H*1'#2#&-0%7+ I=CC
]1)*01#Y)-&&#;1#g4n
I;=&-#!=9I#;71'-)
%G#5)9
54mW#I%=7+&#G)%9 2#)+&
C;&1#H--D @-&1#5[44#9*7=1-
54iW49#)-&1#5#9*7
!-1H--7#&-1&
T4kS4k24k54 Wi5449#)-&1#5[S4
#
mpS4m2Wm5Wm54q

2i5449#D*0D#)-&1#S4 <-10%7[
F;C#-0'%#!*D-
&-0
j<@jY#54[#
J')=&1-)#UWXm8WX
2i5449#I=CC#)-&1#S4
Sk8kUk52k5Wk5^k25k
&-0
j)7%C+#I)-&&#H*1' 2T#(=)I--&#
+=9!!-CC&
:;1-)#%7k 5WkS4kTWk84kgWkU4k
T\^ 54Wk524#R%=!C-
P%)D#1%#'-;M"#0C-;7 _7+-)&#

J'-7#,%#^Wn#%G#1';1 #
G%)#+%=!C-&#%7#1'-
9*7#G%)#54#9*7 #

W#9*7#!;7+-+
9;)0'

@-&1#W#9*7

W#9*7#!;7+-+
9;)0'#%7#1'-#9*7#S
+!;CC#0C-;7&#5W4X

Day 3 Day 3 Day 3

Military % Comp % Fitness %

]H*9 54#9*7#%7#9*7 ]1)-7,1'[

P;)9#=I 5&1#9*7#24m5W#0;C W#]-1&#%G#S#@-I&

!*D-
54i2W9#%7#S4#&-0 R-;+&1%I#R-;+C*G13
27+#9*7#g#9=&0C- g4n#%G#5@<>
2449#D*0D
=I&
]C%H#;7+#0%71)%CC-+
2449#I=CC
@-&1#W#9*7 -00-71)*03#&I--+
&1;7+*7,#=I>#l--I
<;*7 54#9*7#%7#9*7
!;0D#f;13#C%;+

5&1#9*7#24m5W#0;C ';9&1)*7,&>#/I-7
2i
)%H ';7+&#!-1H--7
2449#)-&1#5W -;0'#)-I>
27+#9*7#W#&1)*01 @-&1#5[44#9*7=1-
Wi5449#%7#2#9*7 I'&I=#p1%#8r#+-B0*1 (-1H--7#]-1&>
G%)#H%9-7q
S449#)-&1#5#9*7
#
@-&1#W#9*7
J)-;+#H;1-)#G%)#^ <-10%7[
54#9*7#-9%9
9*7
T#@%=7+&#6%)#J*9-[
5&1#24m5W#0;C#&D*
T#&-1& T44#<#@=7#
27+#9*7#8k54
54#+(#!-70' !=)I--#I=CC#=I& 5W#R-;+C*G1#5WWm54W

U4XmW4X p&1;)#;1#8#;7+#;++
#
%7-#-;0'#)+q
54#I%H-)#0C-;7&
24Wm5TW
J'-7k
@-&1#S#9*7#!-1H--7
6)%71#&A=;1#H%)D#1%
&-1&
'-;M"

6%)#1*9- 8\2#oU4n

W4#!=)I--#,-1#%M-)
T^VmT4r

Day 4 Day 4 Day 4

Military & Comp & Fitness &

Day 5 Day 5 Day 5

Military % Comp % Fitness %

@=7 T#&-1& ]'%=C+-)#Y)-N;!

P%)D[
S#&-1& @-&1#5[5
S#&-1&#%G#[24
8449#';)+ T4#,'+#p]0;C-#+%H7
]-0%7+&
1%#S4#*G#584#*&#1%%
2449#H;CD
9;7"q 5>#Q%&-#1%#P;CC

Q%#-i1);#)-&1 N;7+&1;7+#N%C+#
S4#I=CC#=I&

T#&-1& 2>#J;CC#YC;7D#pF%)-
24#!*D-#0;C&
;01*M;1-+q
2449#';)+
54#1*)-#f*I&#p%)
#
2449#H;CD '-;M"#';7,#I%H-)
0C-;7&q #

24#9*7#;9);I <-10%7mY=9I[
R-;+#&1%I#+-;+#C*G1&
P-;)#;#M-&1 W#@%=7+&#G%)#J*9-[
P%)D#1%#'-;M"
8#I=CC#=I& 54#J%-&#J%#(;)
J'-7
52#';7+#)-C-;&- 544s#6;)9-)&#F;))"
I=&'#=I& W\W#o#gWk^4n
W4mSWX#I-)#';7+#

5^#C=7,-#&1-I& 24m5W#F;C#@%H##

#
@-&1#5W#9*7
#
S4#+-M*C#I)-&&
WWXmT4X

Day 6 Day 6 Day 6

Military % Comp % Fitness %

W#)+& @=7 j-)%!*0#P%)D[

244L#!-;)#'=,#0;))" 5844#9-1-)& 2D#@%H#;1#^4n#-e%)1

5W4Xm544X#&;7+!;,
T449#b%, @-&1#T#<*7=1-&#
]C-+#I=&'#544L
@-&1#5#9*7 iS
'-;M"

8\T44#"%=)#)-&1#*& #
@-&1#5W#9*7 544#9-1-)#H;CD
#
!-1H--7

S#)+&
54#&-1&#-;0'#I;)17-)
2Wm24#0;C#&D*
H%)D%=1#p%)#W

2W#11! )%=7+&#5[5#)-&1q

a;0'#I-)&%7
@-&1#5W#9*7 I-)G%)9&#;#H'%C-#)+
;7+#&H*10'#!;0D#;7+
WD#)%H G%)1'

W4#+%=!C-#=7+-)&

5W#11!

W#!-70'#22Wm5WW

Day 7 Day 7 Day 7

Military & Comp & Fitness &

Strength Program Week 3.8 Day 1 %

W\W#!;0D#&A=;1#o#^4n
T\54#&*+-#&C*+-#&A=;1&
S\5W#(=C,;)*;7#&IC*1#&A=;1&
S\24#,'+#&*1#=I&

Strength Program Week 3.8 Day 2 %

g\2#!-70'#I)-&&#o#^^n
T\52#5#;)9#+=9!-CC#!-70'#I)-&&
T\^#f%%)#I)-&&
Wi5W+=9!-CC#I=CC#%M-)&

Strength Program Week 3.8 Day 3 %

W\W#&1)*01#I)-&&
T\54#C;1-);C#);*&-
S\5W#G)%71#);*&-
T\54#=I)*,'1#)%H

Strength Program Week 3.8 Day 4 &

Strength Program Week 3.8 Day 5 %

8\T#]=9%#+-;+C*G1
W\S#&I--+#I=CC&
S\5W#H-*,'1-+#'*I#-i1-7&*%7&
T\52#';9&1)*7,#0=)C&

Strength Program Week 3.8 Day 6 %

8\^#H-*,'1-+#H*+-#,)*I#I=CC#=I&
T\54#C;7+#9*7-#)%H
8\8#H-*,'1-+#0C%&-#,)*I#I=CC#=I&
T\^#!-71#%M-)#)%H&

Strength Program Week 3.8 Day 7 &

16 Comments
!"##$%%&'#()*+#!"#$%&!'()#*+#,-,.#/&#01.2#34
@-IC"
&=!#G%)#H;CC#!;CC&?

,"%-"(&./"#$0#!"#$%&!'()#5+#,-,.#/&#..1-0#/4
@-IC"
J'-#&=!&1*1=1*%7#C*&1#&'%H&#9-+!;CC#G)%71#&A=;1#+=+->#KL9#&=)-#"%=
0%=C+#=&-#;#IC;1-3#+!3#%)#D!#*G#"%=#+%7L1#';M-#1'-#9-+!;CC>

1)2-&!#3+4$2#!"#$%&!'()#6+#,-,.#/&#.-1-5#/4
@-IC"
N-"#(;))-11O#P';1#Q;1';7#&;*+>#/)#-M-7#;
C*,'1H-*,'1#R(#J')=&1-)

536-"$*&7#$83(#!"#$%&!'()#5+#,-,.#/&#61.7#34
@-IC"
K#&1;)1-+#1'-#H--D#H*1'#B17-&&#+;"#S>#N;M-#&%9-#I;*7#*7#1'-#&'%=C+-)&#;7+#7-0D>
R%7-#1'-&-#T#)%=7+&#*7#52L4UV#H*1'#5WWX#R:>

1)2-&!#3+4$2#!"#$%&!'()#6+#,-,.#/&#.-1-5#/4
@-IC"
6%)#&'%=C+-)#;7+#7-0D3#+%#&%9-#+-;+#';7,&#1%#C-7,1'-7#1'-#&I*7-3
1'-7#+%#&%9-#&'%=C+-)#I)-';!#H%)D>#(;7+-+#6;0-#Y=CC&3#!;7+-+
I=CC#+%H7&3#=I)*,'1#)%H&3#!-71#%M-)#)%H&3#KZJL&#-10>#R%#1'%&-#-M-)"
+;"#G%)#;#H;)9#=I

93:;&1#!"#$%&!'()#5+#,-,.#/&#81,7#34
@-IC"
R;"#5#0%9I
<-10%7#5>#55[S8

Y%H-)#&7;10'#58WX#8\S

]I--+#I=CC&#24WX

<-10%7#2>#^[24>#24X#H;CC#!;CC>#_7!)%D-7#)-I&

1)2-&!#3+4$2#!"#$%&!'()#6+#,-,.#/&#.-1-5#/4
@-IC"
Z-&&*)O

.%/"#%&7))<#!"#$%&!'()#8+#,-,.#/&#81-.#/4
@-IC"
P-+7-&+;"L&#B17-&&#*7#1'-#!;,>#J*9-#-7+-+#=I#!-*7,#54[28>#Y%&1-)*%)#0';*7#*&
;!&%C=1-C"#G)*-+#;G1-)#1'*&#%7-O

<;7#H;&#I;*+#*7#G=CCO

536-"$*&7#$83(#!"#$%&!'()#8+#,-,.#/&#,1.6#34
@-IC"
/&1-%I;1'#"-&1-)+;"3#&%#K#+-0*+-#1%#,%#G%)#F%9I#R;"#S>
<;73#K#;C9%&1#+*-#%7#1'-&-#%7-&`
<;D-#&%9-#&=!&1*1=1*%7&#[#<=&0C-#=I#!"#0'-&1#1%#!;)3#&1)*01#N]Y_#!"#N]Y_>#K#H;&
7%1#;!C-#1%#B7*&'#1'-#U1'#;7+#1'-#541'#9*7=1-#%G#1'-#B)&1#a</<3#!=1#K#H;&#=&*7,
1'-#-0'%#!*D->
]-0%7+#%7-#H;&#9%)-#)-,=C;)3#!=1#&1*CC#I;*7G=C3#;7+#1'-#C;&1#%7-#H;&#b=&1#1%)1=)-
G%)#9"#;)9&#;7+#&'%=C+-)&>
<;7#H;&#I;*+#;,;*7#O

1)2-&!#3+4$2#!"#$%&!'()#0+#,-,.#/&#.,16.#34
@-IC"
cP;&#b=&1#1%)1=)-V#C%M-#*1>#d%%+#&1=e#<*0';-C

93:;&1#!"#$%&!'()#8+#,-,.#/&#71-,#34
@-IC"
2#C%7,#+;"&#;1#H%)D>#]%#K#';+#1%#,-1#&%9-1'*7,#*7>

R;"#8#0%9I
<-10%7#W#)+&#5[5
5U[44#f;1

d%%+#%7-#1%#,-1#1'-#!C%%+#f%H*7,

1)2-&!#3+4$2#!"#$%&!'()#0+#,-,.#/&#.,16,#34
@-IC"
P;"#1%#,-1#*1#*7O

1$=#$>&!3#6-?$*+#!"#$%&!'()#8+#,-,.#/&#01-,#34
@-IC"
R;"#S#B17-&&>#K#=&-+#2^W#G%)#&1)-7,1'>#<-10%7#1*9-#5g[S2>#Y;"#N*9>

1$=#$>&!3#6-?$*+#!"#$%&!'()#8+#,-,.#/&#.-1*-#34
@-IC"
$=&1#)-;C*h-+#K#+*+#1';1#H%)D%=1#!;0DH;)+&>#K#+*+#+-;+C*G1#B)&1#1'-7
)=7>#P'%%I&>

1)2-&!#3+4$2#!"#$%&!'()#0+#,-,.#/&#.,16*#34
@-IC"
P'%#0;)-&3#"%=#I;*+#1'-#9;7O

93:;&1#!"#$%&!'()#7+#,-,.#/&#816-#34
@-IC"
R;"#S#0%9I

6)%71#&A=;1>#SSWX
8\2>#S44X

a9%9#H-)-#!)=1;C>#J)*-+#1%#'%C+#%7#1%#0%7&*&1-71#)-I&>#Q-i1#1*9-#K#H*CC#&0;C-#1%#5W
0;C&#1%#'*1#0C-;7-)#)-I&#G%)#,"97;&1*0&

Submit a Comment
:%,,-+#*7#;&#<;1'-=&#<%=);>#:%,#%=1?#@-A=*)-+#B-C+&#;)-#9;)D-+#E

F%99-71#E

]=!9*1#F%99-71

!"#$##"%&'(")*+,-.'#.#/*+0123"/&4+23#.#5.*6'"7"8&9,+:+&9'#.#;<=>' !# "# ## $#