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Chulho Kim 05/16/2020 56th Army Band Overhead Squat/FatCindy Overhead squat
Warmup
45-75
5x3
95-115-125-145-165
+ 2 singles on 185lbs

Weighted (Fat)Cindy
20min AMRAP
5 pullpus
10 pushups
15 squats
13rds & 12reps
*20lbs weighted vest.
60m 00s
Performed as RX
Chulho Kim 05/15/2020 56th Army Band Pullup/OH press/Deadlift Weighted Pullup
3-3-3-2-5
25-25-25-25-20lbs

OH press
3x10
75-85-90lbs
*max pullup (no weighted)each set
14-10-6

9min AMRAP

5 snatches 115lbs
10 Deadlifts 115lbs
30 Double Unders
4RDs & 1 rep

Run 2 mile. 		1h 10m 00s
Performed as RX
Chulho Kim 05/13/2020 56th Army Band Front Squat/jog Front squats
5-5-3-1-1-1
*10 DB Rows 2x50lbs each round.
185-225-245-265(x)-265-270(x)-270(x)
Warmup
FS 3-3 95-135

45min jog/walk with family
 1h 30m 00s
Performed as RX
Chulho Kim 05/12/2020 56th Army Band Pullup/Jerk/pistol Weighted pullups
3-3-2-3-3
25lbs

5xEMOM 90sec
2 power Jerks
135-155-165-175-185

18min AMRAP
3 HSPUs
6 Pullups
9 Pistol squats(single leg squat)
11RDS&9reps

100 situps for time
5 burpees every on the min.
Begin with 5 burpees
Time: 5:35		 1h 10m 00s
Performed as RX
Chulho Kim 05/11/2020 56th Army Band Deadlfit/overhead press/oly Weighted Pullup
3-2-3-2-3

5-3-1+
Deadlift
265-295-325+345-365
Overhead press
105-125-135+135
Warmup
5-5
DL 135-225
OP 45-75

10min EMOM
Odd: power Snatch-OH squat-squat snatch
Even: 2 squat Clean-2 power jerks
115-120-125-130-135&155(c&j)

10min AMRAP
1 DL 225lbs
1 burpee
22-33-44-55. ...

9rds + 1DL		 1h 30m 00s
Performed as RX
Chulho Kim 05/09/2020 56th Army Band Squat/bench press/pullups Weighted Pullup
2-2-2-2-3
20lbs-20lbs-25-25-30
1min rest each time.

5-3-1-(1-1)
Back squats
225-255-285-(285-285)
Bench press
155-175-195-(195-195)
Then 50reps 135lbs
Every time break, 6 band chest fly
Warmup
BS 5-5-3 95-135-185
BP 5-5-3 45-95-135

3 Rounds for time
10 Front squats 185lbs
20 Ring rows
50 Double unders

TABATA Barbell Bicep curls
8rounds
20sec on 10sec off
 1h 30m 00s
Performed as RX
Chulho Kim 05/07/2020 56th Army Band None 20lbs weighted Pullup D2
2-2-1-2-3

Build 1 heaviest Clean
215lbs

Guadalupe for rounds (15rds & 9reps)
Five 3min AMRAP in 19min
3 power cleans 135lbs
6 push-ups
9 knees to elbows
1 min rest, then repeat (5times total)		 1h 30m 00s
Performed as RX
Chulho Kim 05/06/2020 56th Army Band Strength Pullup program D1
2-1-1-2-3
Weighted 20lbs
(Same program but with weight)

5-3-1 program W6
3x3
Overhead press
100-115-130
Deadlift
240-275-310
Back squats
205-235-265
Warmup OP 5-5 (45-75)
DL 5-5-3 (135-185-225)
BS 5-5 (135-165)
 60m 00s
Performed as RX
Chulho Kim 05/05/2020 56th Army Band Squat/Run Pullup
13-11-9-7-10
Rest 1min
—————
5-3-1 program
3x3
205-235-265(Fail)
(Need redoing)

Light jog for 30min
3.30mile. 		1h 20m 00s
Performed as RX
Chulho Kim 05/04/2020 56th Army Band Bench press 5-3-1 program
3x3
Bench presses
140-155-175
Warmup 95

Rest		 20m 00s
Performed as RX
Chulho Kim 05/02/2020 56th Army Band Pullup/DL/Press/core Pullup
8-9-10-11-12
1min Rest each set

5-3-1 program W5
3x5
Deadlift
225-260-295
Overhead press
95-105-120
Warmup
2x5
DL 135-185
OHP 45-75

Tabata Core
8min 4RDS each
Plank Hold
Situp (feet under DB)
Hang knee hold
Russian twist (hold 25lbs plate)		 60m 00s
Performed as RX
Chulho Kim 04/30/2020 56th Army Band Squat/Bench/Clean 5-3-1 program week 5
3x5
Back squats
195-220-250
Bench press
130-150-165
Warmup sets 3x5
Squats 95-135-165
Bench press 75-95-115
—————
Find 1 heaviest clean in 20min
—————-
For Time
2 squat cleans 205lbs
20 Pushups
4 squat cleans 185lbs
20 Pushups
6 squat cleans 165
20 Pushups
8 squat cleans 135
20 Push-ups
10 squat cleans 115
20 Pushups
12 squat cleans 95
20 Pushups		 1h 10m 00s
Performed as RX
Chulho Kim 04/29/2020 56th Army Band Pullup/snatch/press/Deadlift Pullup program
5-5-6-6-7-8-9
1min rest each set

5-3-1 program
Overhead press
3x5
55-70-85

Snatch grip Deadlift
3x5 185-185-205-225-255
Snatch Balance
3x3 135lbs
Pause hang squat snatch
5x1 135lbs
Squat snatch
5x1 155lbs

12min EMOM
Odd min: 3 push presses
Even min: 5 Deadlift
155lbs
 1h 30m 00s
Performed as RX
Chulho Kim 04/27/2020 56th Army Band Pullup&recovery Pullup program
5-6-8-9-10
1min rest each round

5-3-1 program W4
(Alternate workout for back squat)
Front squats
Warmup 95-135-185
5x3
205-210-215-225-235(2)
Overhead squat
3x3
135lbs

5-3-1 program Week 4
Bench presses
3x5
80-95-115

2mile Run		 1h 10m 00s
Performed as RX
Chulho Kim 04/26/2020 56th Army Band Deadlift/OH press/core 5-3-1
Deadlift
Warmup
135(5) 185(5) 225(3)
5-3-1
255-285-320

Overhead Press
Warmup
45(5) 75(5) 95(3)
5-3-1
105-115-130

Tabata core
4RDS for 8min
Knee raises
Abmat situps
Superman hold
Hollow rock
 40m 00s
Performed as RX
Chulho Kim 04/25/2020 56th Army Band Olympic lifts E2MOM for 10min
Every rounds Snatch high pull
From ground and hang
Then
Power snatch
5-4-3-2-1
75-95-115-125-155

E2MOM for 10min
Every rounds, do clean pull
from ground and hang
Then
Power Clean
5-4-3-2-1
135-155-165-175-185


AMRAP 15: 3Rds
10 Power Cleans (95/65)
30 Double Unders
10 Power snatches (95/65)
30 Double Unders

 60m 00s
Performed as RX
Chulho Kim 04/24/2020 56th Army Band Squat, bench & Fran Pullup
8-7-8-7-8
Rest 1min each set

5-3-1 Program W3
Back squat
Warmup
5-5-3
95-135-185
Workout
5-3-1
215-245-275

Bench press
Warmup
5-5
95-115
Workout
5-3-1
145-165-185

Clean & jerk
Work on form
Up to 175lbs

Fran
21-15-9
Thrusters
Pullups
95lbs
 1h 20m 00s
Performed as RX
Chulho Kim 04/22/2020 56th Army Band Deadlift & OH press Pullup program
4-4-5-5-6-6-7
1 min rest every rounds

5-3-1 program W2
Deadlift
Warmup
5-5-3
135-185-205
3x3
235-275-305

Overhead Press
Warmup
5-5
45-75
3x3
95-110-125

Diane
21-15-9
Deadlifts 225lbs
Hand stand pushups 		60m 00s
Performed as RX
Chulho Kim 04/21/2020 56th Army Band Bench press & hang snatch 5-3-1 program
Bench press
Warmup
5-5
95-115
Workout
3-3-3
135-155-175

E2MOM
Hang snatches
Overhead squats
5-4-3-2-1
10-8-6-4-2
75-95-115-135-145

3RFT
10 pullups
20 pushups
30 air squats
100m Sprint
Walk back
 1h 10m 00s
Performed as RX
Chulho Kim 04/20/2020 56th Army Band Back squat & pullups 5-3-1 program
Back squat
Warm up
5-5-3
95-135-1853-3-3
200-230-260

Pullup prgram
8-6-5-4-7-6
1min rest each round

Snatch complex
1 snatch
1 snatch balance
1 overhead squat
95-125

FT
50 DB deadlift
50 abmat situps
50 stepups 24
50 single arm thrusters
 1h 10m 00s
Performed as RX
Chulho Kim 04/18/2020 56th Army Band Deadlift & press Pullup program
Day 3
7-6-5-6-7
1 min rest every set.

5-3-1 program
Day 3
Deadlift
Warmup
2x5
135-185
->3x5
220-255-285

5-3-1 program
Overhead press
Warmup
2x5
45-65
->3x5
90-105-115		 45m 00s
Performed as RX
Chulho Kim 04/17/2020 56th Army Band 5-3-1 program & oly lifting 5-3-1
Day 2
Bench press
Warmup 45lbs-95lbs
3x5
125-145-165

DB bench press
3x10
2 50lbs DBs
-
Clean & Jerk
95-135-165-185

For Time
21 Squat snatches 75lbs
200m Run
15 squat snatches 95lbs
200m Run
9 squat snatches 115lbs
200m Run
3 squat snatches 135lbs
200m Run
—-

Hanging leg raise
3x10		 1h 30m 00s
Performed as RX
Chulho Kim 04/16/2020 56th Army Band 5-3-1 program 5-3-1 program
Day 1
Back squats
3x5
190-215-245

Pullup program
Day 2
5-4-5-6-7
1min rest each time

FT
21 DB thrusters
400m Run
18 DB thrusters
400m Run
15 DB thrusters
400m Run
50lbs DBs
 60m 00s
Performed as RX
Chulho Kim 04/13/2020 56th Army Band Deadlift, Pullup, Run Clean Deadlift
3x3
245-275-295
Snatch DL
3x3
185-235-265

Pullups
6-5-4-3-6
1 min Rest each time.

2 mile Run with a vest.
18:30		 60m 00s
Performed as RX
Chulho Kim 04/12/2020 56th Army Band Press and clean Strict press
5-4-3
95-115-135
5 strict pullups each round

Double Cleans
135-165-185-205

FOr time
100 Double Unders
21 Burpees
75 DU
15 BP
50 DU
9 BP

5:57		 5m 57s
Performed as RX
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