Warmup

Dips:

10x10

Chins:

10x10

SQ:

100 reps

Gada:

100 @ 20lbs

Stretching

Warmup

PP:
30/30 @ 28kg

Swing:
100 reps @ 28kg

Armor building

Run:  assault treadmill
1 mile

SQ:

50x 135 lbs

10x 225 lbs

20x 135 lbs

Row:

6x12 @ 120 lbs

Planche Pushups:

6x12

Stretching 

Warmup

OAJ:

30/30 @ 28kg

20/20 @ 28kg

15/15 @ 28kg

Swing:

100 reps @ 28kg

Run: assault treadmill

1 mile easy pace

Warmup

Dips:

10x10

Chins:

10x10

SQ:

100 reps

Stretching

Ttl time sub 20’ 

Warmup

PP:

60 reps @ 28kg

Swing:

100 reps @ 28kg

Armor building

BJJ later 

Sq:
5x135
15x185
20x225
10x185
25x135

Row:
6x10 @ 110 lbs

Planche Pushup:
6x10

Ttl time 20 mins

BJJ later

Warmup

OAJ:

30/30 @ 28kg

20/20 @ 28kg

20/20 @ 28kg

Swings:

100 @ 28kg

Armor building

Run: assault treadmill

1 mile sub 10:00

Stretching

BJJ later

Warmup

Dips:
10x10

Chins:
10x10

SQ:
100 reps @ bw

Armor building

Stretching

Warmup

PP:

30/30 @ 28kg

Swing:

100 reps @ 28kg

Armor building

Assault treadmill walk:

1 mile

BJJ:

1 hr flow rolling and some standup work

BW:

177 lbs and leaning out

Sq:

5x135

15x185

20x225-deployed goal

10x185

25x135

Row:

5x12 @ 110 lbs

Planche Pushup:

5x12 

BJJ later

Warmup

OAJ:

30/30 @ 28kg

20/20 @ 28kg

10/10 @ 28kg

SW:

25/25 @ 28kg

Armor building

Run: desert

4 miles easy pace

Stretching

Warmup

Dips:

10x10

Chins:

10x10

SQ:

100 reps @ bw

Stretching

Warmup

PP:
6 mins @ 28kg; 10 rpm

Jerk:
30 reps @ 2x24kg

Rack pull:
5x135
5x225
5x315
5x395
5x405

Armor building

Row:
12107m in 1hr

Row:
1 hr 11193m

Stretching

Sq:

5x135

15x185

15x225

10x185

25x135

Row:

5x12 @ 110 lbs

Planche Pushup:

5x12 

Row:

5000m in 27:04

Warmup

OALC:

6 mins @ 28kg; 7 rpm

Jerk:

30 reps @ 2x24kg

OAJ:

15/15 @ 28kg

Armor building

Row:

2000m 08:22

500m 01:43

Stretching

Handles were too warm and grip was sliding all over the place.  Stuck with jerks.  May just keep this style workout and hope the running, rower, and rack pulls keep my pulling muscles ready for actual LC once I’m back.

Desert Run:

4 miles easy pace

Warmup

Dips:

10x10

Chins:

10x10

SQ:

100 reps @ bw

Armor building

Ttl time:  20 mins

BJJ:

1 hr of easy rolling

Warmup

Rack pull:

5x135 lbs

5x225 lbs

2x315 lbs

2x405 lbs

2x455 lbs

2x475 lbs

LCPP:

6 mins @ 28kg

Armor building

Run:  assault treadmill

1 mile sub 10’ 

Stretching

Health lift:
225x2
315x2
405x2
425x5

Done.  Felt decent.