P2S Import Format Example

## Week 1

Day 1 - Strength A
Exercise	Sets	Reps	Rest	Notes
Weighted Pull-Up	3	5	3 min	Controlled repetitions
Bench Press	3	8	90 sec	Effort: 7

Day 2 - Open Ruck
Exercise	Sets	Reps	Rest	Notes
Ruck	1	30 min	As needed	Record the pack load

Day 3 - Strength B
Exercise	Sets	Reps	Rest	Notes
Weighted Dip	3	6	120 sec	-
Barbell Row	3	8	90 sec	-

Day 4 - Open Ruck
Exercise	Sets	Reps	Rest	Notes
Ruck	1	30 min	As needed	-

Day 5 - Strength C
Exercise	Sets	Reps	Rest	Notes
Back Squat	3	5	180 sec	-
Plank	3	30 sec	60 sec	-

## Week 2

Day 1 - Strength A
Exercise	Sets	Reps	Rest	Notes
Weighted Pull-Up	3	5	3 min	Controlled repetitions
Bench Press	3	8	90 sec	Effort: 7

Day 2 - Open Ruck
Exercise	Sets	Reps	Rest	Notes
Ruck	1	35 min	As needed	Record the pack load

Day 3 - Strength B
Exercise	Sets	Reps	Rest	Notes
Weighted Dip	3	6	120 sec	-
Barbell Row	3	8	90 sec	-

Day 4 - Open Ruck
Exercise	Sets	Reps	Rest	Notes
Ruck	1	35 min	As needed	-

Day 5 - Strength C
Exercise	Sets	Reps	Rest	Notes
Back Squat	3	5	180 sec	-
Plank	3	30 sec	60 sec	-