Easy cardio

HSN:
20 mins @ 12kg; 15 rpm

Stretching

Warmup

LC:
6 mins @ 2x24kg; 6 rpm
2 mins @ 2x24kg; 10 rpm

OAJ:
20/20 @ 36kg

Walk w/ fam:
1.5 miles

Warmup

LC:
3 mins @ 2x32kg; 4 rpm
2 mins @ 2x32kg; 4 rpm
1 min @ 2x32kg; 6 rpm

Seesaw Press:
3x10 @ 2x24kg

Row:
3x10 @ 24kg

SQ:
50 @ 2x24kg

Stretching

Easy cardio session.

Warmup

OALC:
10 mins @ 22kg; 76 reps

Stretching

Warmup

LC:
5 mins @ 2x24kg; 6 rpm
2 mins @ 2x24kg; 6 rpm
2 mins @ 2x24kg; 10 rpm

OAJ:
15/15 @ 36kg

Walk w/family:
2 miles

Getting the rack bones and tendons reacquainted with the position.  Pacing at 6 rpm was easy.  10 rpm for 2 mins wasn’t killing me but definitely not easy.  Cardio for full sets is something I need to work on.  Tue and Thu will prob incorporate some light longish set like yesterday for active recovery and base cardio building.

Easy cardio to zone out for a few.

HSN:
20 mins @ 12kg; 15 rpm

Stretching

Warmup

LC:
6x 1 min @ 2x32kg; 4 rpm

Swing:
50 reps @ 42kg

Pushups:
4x12 w/kid in back

SQ:
100 reps

Kb curls:
3x12 @ 12kg

Stretching

Warmup

LC:
5x 1 min @ 2x32kg; 4 rpm

Stretching

Warmup

LC:
3x2 mins @ 2x28kg; 6 rpm

SQ:
100 reps@ bw

Planche Pushups:
2x25

Seesaw press:

30 reps @ 2x24kg

SQ:

30 reps @ 135 lbs

TRX Row:

30 reps @ bw

Assault treadmill:
2.5 miles walk/run

Windmills & pushups

BJJ

Tallied up my BJJ for this deployment and it’s about 250 hrs or so. Not too shabby.

LONG 20hr shift yesterday.

Just doing fun and easy workouts this week as I can with as much BJJ as possible.

Seesaw press:
20 reps @ 2x24kg
20 reps @ 2x24kg

Trx mobility stuff

BJJ

Got a decent headache.  Lifted until it reached a crescendo and then slammed two goody powders and hopped on the treadmill for easy cardio.

Jerk:
60 reps @ 2x24kg

Armor building

Assault treadmill:
3 miles mix of jog/walk

BJJ chess later