Friday, May 29, 2020

Took yesterday as a rest day.

Today:

Warmup

HSN:
8 mins @ 24kg; 15 rpm

LCPP:
6 mins @ 36kg; 6 rpm

Parallette Push-up(hold hollow & slow):
3x10

Row:
3x20

Lunge:
3x30

Wednesday, May 27, 2020

Warmup

Strength circuit:  10x
Press:
6 reps @ 2x24kg

Swings:
10/10 @ 42kg

Ttl time: 18 mins

Chins:
2x20 reps

Stretching

Tuesday, May 26, 2020

Warmup

Run:
3 miles, 9:00/mi

Stretching

May do YRG with the wife later.

Monday, May 25, 2020

Warmup

HSN:
6 mins @ 28kg; 13 rpm

LCPP:
10 mins @ 24kg; 90 reps

Chins:
3x10

Lunges:
3x30

L-seat transitions/planche holds:
GtG sets of 3

Sunday, May 24, 2020

Ruck: xero sandals
6 miles, 14:48/mi @ 25#

Stretching 

Friday, May 22, 2020

Warmup

HSN:
8 mins @ 28kg; 12 rpm

LCPP:
10 mins @ 32kg; 6 rpm

Parallette Push-up:
3x10

Row:
3x20

Lunge:
3x30

Wednesday, May 20, 2020

Warmup

Strength circuit:  10x
Press:  5 reps @ 2x24kg
Swings:  10/10 @ 42kg

Stretching

Tuesday, May 19, 2020

Run:
1.1 miles to park

Ruck w/family:
1 mile @ 50 lbs

Run:
1.1 miles back home

Sunday, May 17, 2020

Cleans:
5 mins @ 36kg; 85 reps

https://youtu.be/cDGDrNRBx5g

Friday, May 15, 2020

Warmup

HSN:
15 mins @ 24kg; 200 reps

LCPP:
8 mins @ 32kg; 6 rpm

Parallette Push-up:
3x10; slow & hold hollow for 5 sec @ top

Rows:
3x20

Lunge:
3x30

BJJ mobility, dog walk, and outside time with the boy.

Thursday, May 14, 2020

Run:
3 miles 8:24/mi

Wednesday, May 13, 2020

Warmup

Strength circuit: 5x
Press: 10 reps @ 2x22kg
Swing: 20/20 @ 36kg

Chins:
3x10 reps

Stretching

Tuesday, May 12, 2020

Run:
3 miles in 26:40

Stretching

Friday, May 8, 2020

Warmup

HSN:
20 mins @ 24kg; 240 reps

LCPP:
6 mins @ 32kg; 6 rpm

Parallette Push-up:
3x10; slow & hold hollow for 5 sec @ top

Rows:
3x20

Lunge:
3x30

Dog walk and BJJ stretching/mobility later

Thursday, May 7, 2020

Run:
3 miles, 8:48/mile

Ending HR 136 bpm

This felt great.

Wednesday, May 6, 2020

10 min easy strength session

5x
Press:  10 reps @ 2x24kg
Swing: 10/10 42kg
Farmer walk: 25 meters @ 2x32kg

Clean:
5 mins @ 28kg; 103 reps

BJJ movements later

https://youtu.be/_anBTygEgk4

Tuesday, May 5, 2020

Recovery run:
3 miles, 9:13/mile

Monday, May 4, 2020

Warmup

HSN:
6 mins @ 28kg; 15 rpm
2 mins @ 28kg; 16 rpm

PU to L-seat:
6x3

Ring row:
3x20

Lunge:
3x30

Stretching

Dog Ruck:
1 mile w/ 25 lbs

Friday, May 1, 2020

Warmup

HSN:
4 mins @ 36kg; 24 reps
20 mins @ 22kg; 240 reps

Pushpress: testing it out
10/10 @ 36kg

Parallette Push-up:
3x10; slow & hold hollow for 5 sec @ top

Rows:
3x20

Lunge:
3x30

Dog walk and BJJ stretching/mobility later