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Physical Programming Week 153 Newsletter

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PHYSICAL
!"#$%

PROGRAM !"#!$%&#'(

Hey everyone,
WEEK 153
# ANNOUNCEMENT:
Trying to get some more
Strength work specifically for
those that want to touch it in the
fitness track, but don’t have
time to do Fitness AND the full
strength track. If your goal is to
get STRONG, keep with the
strength track! If you want to
touch some strength but hit
fitness and get in and out of the
gym quickly, go for Fitness!

Happy Sunday Folks!

Please remember that I have the

30 Day DB Program available to
members if you have some DB’s
and that’s it. Feel free to follow
that while in quarantine!

Pay The Man this week folks, he

keeps coming around…

Great week to have a week here

folks.

As always-

Keep at it, and never stop paying

the man! As always, any
questions let me know.

Scales/Substitutions Link:

https://josh-
bridges.com/workout-
substitutions-list/

GOOD DUDES COFFEE

ANNOUNCEMENT:

Save an additional 5% on your

coffee subscription with code
“JBPROGRAM5” for a total of
15% savings. Thanks guys.

-Josh

Day 1 Day 1 Day 1

Military % Comp % Power
Hour %
(Fitness)
4%)#L*9- 4%)#L*9-

>;6#1#9*A-& 71YTYl#!-68' 4%)#L*9-

11Sg7SS
S3#N;AA#;N& >;6#7<S#9*A-

]YZY1#A-,,A-&&#)%N-
S3#&06+!0,#8A-06& S3#N;AA#;N&
8A*9!&#7SP
7S3cg733c
S3#&06+!0,#8A-06&
kkkkkkkkkk
kkkkkkkkkkkkk 7S3cg733c

>;6#]#9*A-&
S#&-5&#-08'#M%)#5*9- kkkkkkkkkkkkk

kkkkkkkkkkk
17#80A#)%J \%)B#5%#8A-06#06+

4%)#L*9- o-)B#&*6,A-
17#N;&'Y;N&
73#&?;05#8A-06& L'-6#]^ZmQ3n
Z#)%N-#8A*9!&
11Sg7SS
kkkkkkkkkkkkk
>-&5#T3#&-8%6+&
Q#&?;05#8A-06&
!-5J--6 X!#)%J#Z^71
1]Sg7lS

kkkkkkkkkkkkk
l#&?;05#8A-06&

l^Z#&5)*85#N)-&& 1lSg7QS

mQ3n
]#&?;05&#8A-06&

kkkkkkkkkkkkk 1QSg7TS

]^73#&*6,A-#0)9 1#&?;05#8A-06&

N)-&&#;&-#0#+! Z3Sg13S

Day 2 Day 2 Day 2

Military % Comp % Power
Hour %
(Fitness)
4)%65#&?;05 Z#)+&#M%)#5*9-

\%)B#5%#'-0F" 13#+!#&6058' G6058'

&*6,A-# 733cga3c
\%)B#5%#?;*8B#'-0F"

kkkkkkkkkkkkk Sg]#N-,#!%0)+& 5'-6

L'-6#l#4G#&*6,A-& kkkkkkkkkkk ]^ZmQ3n

mT1YTSn
4%)#L*9- kkkkkkkkkkkkk

kkkkkkkkkkkkk
Z3#80A#&B* S#)+&#M%)#5*9-

]#)+&#M%)#5*9-
7S#!;)N--#!%f#o;9N S3P#J0AB*6,#A;6,-

Q#N%J-)#8A-06#06+ %F-)#]QpgZlq '%A+*6,#SScg]3c

o-)B&#7QSg71Sc +!P&
]#'&J#%!&508A-&#_%)
733P#&A-+#N;&' 733r#KG\` 73#!;)N--#,-5#%F-)

9%+-)05-#J-*,'5 ]QpgZlq
kkkkk
>-&5#0&#6--+-+ kkkkkkkkkkkkk
>-&5#5*AA#73#9*6#06+
S#)+&#M%)#5*9- >-N-05#5'-#Z3Y7SY G5)*85#N)-&&

KG\
S3P#J0AB*6,#A;6,- ]^am#aSn

'%A+*6,#SScg]3c
X!#'*,'#N;AA
+!P&
Z^73#-08'#0)9
73#!;)N--#,-5#%F-)
]QpgZlq

kkkkkkkkkkkkk

\-*,'5-+#D'*6#;N

S^a

X!#)%J

]^71#-08'#0)9

Day 3 Day 3 Day 3

Military % Comp % Power
Hour %
(Fitness)
GJ*9 1#9*6#%6#7#9*6#%h

\0)9#;N 1#)%N-#8A*9!& (08B#&?;05

_L%;8'#06+#,%`
lf7339 ]^73#m#a3Ya1n

7]#80A#!*B-
_GJ*92B*8B2#N;AA`#f1 kkkkkkkkkkkkk

/0f#&06+!0,#8A-06&
kkkkkkkkkkkkk Z#)+&#M%)#5*9-
7S3cg733c

/0*6 Z3g1S#80A#-8'%#!*B-
CE%0A#*&#J%)B#;65*A

Q339#)-&5#7#9*6 "%;#'*5#S3#8A-06&C Z3#&06+!0,#&?;05&

7S3cg733c
]339#)-&5#Z3 kkkkkkkkkkkkk
kkkkkkkkkkkkk
1f1339#)-&5#7S S#)+&#05#9%+-)05-
N08- \-*,'5-+#8'*6#;N
kkkkkkkkkkkkk
733P#&A-+#N;AA#'06+ ]^73
L)-0+#J05-)#M%)#Q %F-)#'06+
9*6 kkkkkkkkkkkkk
S#&5)*85#N#'&N;
kkkkkkkkkkkkk (;A,0)*06#&NA*5#&?;05
kkkkkkkkkkkkkkkk
I%J-)#8A-06#06+ Z^73#-08'#A-,#'%A+

o-)B DA-06#06+#o-)B +!P&

Z#%6#5'-#9*6#M%)#73 S^1#J%)B#;N#5%

9*6 '-0F"*&'#%6#5'*&

I*8B#0#J-*,'5#5'05P&
8'0AA-6,*6,

kkkkkkkkkkkkk

]#)+&#M%)#5*9-

73#&?;05#8A-06&
13Sg7]S

13#55!

Day 4 Day 4 Day 4

Military & Comp & Rest &

Day 5 Day 5 Day 5

Military % Comp % Power
Hour %
(Fitness)
>;6 Z#&-5&#-08'#M%)#5*9-

]#&-5& ]3#,'+ X-0+#A*M5&

l339#'0)+ 13#!;)N--#!%f#o;9N ]^a#+-0+#&5%N

%F-)&#]QpgZlq maSn
1339#J0AB
73#9;&8A-#;N& kkkkkkkkkkkkk
V%#)-&5#!-5J--6
&-5&#%)#)-N& >-&5#7R7 S#)+&#M%)#5*9-

kkkkkkkkkkkkk kkkkkkkkkkkkk a#8A-06#06+#o-)B

7QSg71Sc
4%)#L*9- a#9*A-#9%;650*6
!*B-#%)#%6#)%0+ a#9;&8A-#;N&
733#J0AA#!0AA&
13g7]c l33#9-5-)#%N-6 kkkkkkkkkkkkk

J05-)
733#+%;!A-#;6+-) V%5#M%)#5*9-

a#9*A-#9%;650*6
733#+!#&6058' 733#&*5Y;N&
!*B-
a3cgS3c
733#N;&'#;N&
kkkkkkkkkkkkk

kkkkkkkkkkkkk
1#&-5&#-08'#M%)#5*9-

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733P#&A-+#N;AA

]^am#aSn
Z3#%'&#77SgaSc

Z3#80A#)%J

Z3#J0AA#!0AA#Z3g13c

Z3#55!

733P#'&J

>-&5#]#9*6#!-5J--6
&-5&

Day 6 Day 6 Day 6

Military % Comp % Power
Hour %
(Fitness)
13#9*6#09)0N 4%)#L*9-

7lg71#80A#-8'% 73YQYlY]Y1 Z#)+&#M%)#5*9-

71#+!#!%f#&5-N#%F-) I%J-)#&6058' S33#9-5-)#)%J

1]pg13q#!%f#'%A+ 7SSg73S
73#!-68'#N)-&&
S3cgZSc+!P&
(0)#9;&8A-#;N 7lScg73Sc

kkkkkkkkkkkk
kkkkkkkkkk kkkkkkkkkkkkk

>-&5#73#9*6
>-&5#S#/*6
4%)#5*9-
kkkkkkkkkkkk
kkkkkkkkkkkkk
]3gZ3#80A#)%J
Z#)+&#M%)#5*9-
Z#)+&#M%)#5*9-
13#&5%#733cga3c#+!
S33#9-5-)#&B*
]33#9-5-)#);6
]3gZ3#80A#&B*
13#)*6,#+*N&
13#+!#&6058'
13#+!#&6058' a3cgS3c
kkkkkkkkkkkk
733cga3c
>-&5#73#9*6 kkkkkkkkkkkkk
]3gZ3#80A#!*B-
kkkkkkkkkkk >-&5#S#9*6
13#+!#DA-06
SB#)%J#)-8%F-)" 733cga3c kkkkkkkkkkkkk

N08-
Z#)+&#M%)#5*9-

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4*6*&'#J*5'

S3#!;)N--#N;AA#;N&
M%)#5*9-

Day 7 Day 7 Day 7

Military & Comp & Rest Day &

Strength Program Week 11.10 Day 1 %

4)%65#&?;05#S^S#m#aZn
Z^73#!06+-+#'09&5)*6,#8;)A&
]^71#(;A,0)*06#&NA*5#&?;05&
]^13#,'+#&*5#;N&

Strength Program Week 11.10 Day 2 %

l^1#!-68'#N)-&&#&09-#J-*,'5#08)%&&
]^Q#8A%&-#,)*N#!-68'#N)-&&
Z^73#*68A*6-#+;9!!-AA#N)-&&
Z^71#+;9!!-AA#s"&

Strength Program Week 11.10 Day 3 %

S^Q#&-05-+#+;9!!-AA#N)-&&
Z^73#A05-)0A#)0*&-
G;N-)#&-5#J*5'
Z^73#0A5-)605*6,#M)%65#)0*&-
Z^73#B-55A-!-AA#;N)*,'5#)%J&

Strength Program Week REST DAY &

Strength Program Week 11.10 Day 5 %

S^S#>X:
Z^71#'*N#5');&5-)&
]^73#,%%+#9%)6*6,&

Strength Program Week 11.10 Day 6 %

Z^71#7#0)9#+;9!!-AA#)%J
]^73#A05#N;AA#+%J6gJ-*,'5-+#J*+-#,)*N#N;AA#;N
]^73#A06+9*6-#)%J
73#9*6#90f#N;AA#;N&

Strength Program Week REST DAY &

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