HSN:

16 mins @ 32kg; 6 rpm

Pushups:

3x15 w/ 10kg

Chins:

3x8

Lunges:

3x30

Stretching

Kid’s soccer practice, then work.

 Warmup

HSN:

14 mins @ 32kg; 6 rpm

Pushup:

3x15 w/ 10kg

SQ:

3x30 w/ 10 kg

Row:

3x15 @ 2x24kg

Stretching

 Warmup

HSN: 15 min @ 32kg; 7 rpm

Stretching

 Run:

3 miles, 9:25/mi

Stretching

Only 4 hrs of sleep.  Honestly don’t know why. Back to the grind tonight.

 Warmup

HSN:

15 mins @ 32kg; 102 reps

-3x thru-

Dands:

15 reps

Lunges:

30 reps

Ring chins:

6 reps (hold at top)

 Ruck:

2 miles in 35’, 20kg pack

 Dog walk

LCPP:

10’ @ 28kg; 6 rpm

Stretching

 Back at it.

HSN:

18 mins @ 32kg; 120 reps

Pushups:

3x12 w/10 kg

SQ:

3x30 w/10 kg

Rows:

3x12 @ 2x24kg

Yardio 

 Run: 3 miles in 27 mins, 10 lbs pack

 Small cut on the pinky keeping me from snatching.

Warmup

OAJ:

2x 4 mins @ 32kg; 12 rpm

-5x-

Pushup:  15 reps

Ring row:  15 reps

SQ:  20 reps

Stretching

 Quick and dirty 

-3x-

Pushups: 15 reps w/ 10kg pack

SQ:  30 reps w/ 10kg pack

Row:  12 reps @ 2x24kg

Ttl time 8 mins

Rest of the day is family time and some studying.  May do some grappling stretches or some stick work with the kid later.

 Strength session

10x

Press:  5 reps @ 2x24kg

Swing: 10 reps @ 2x24kg

Ttl time: 12 mins

 Run:

3 miles, 09:12/mile

Hammies are tight and still don’t have my sleep schedule adjusted for 3rd shift.  Goal for the rest of the month is to keep the HR <130 bpm.

 Warmup

HSN:

2x 6 mins @ 32kg; 8 rpm

Pushups:

3x12 w/10kg pack

Chins:

3x15 @ bw

SQ:

100 reps @ bw

Stretching 

Slowly testing hand endurance.  Feeling good.  Knee isn’t hurting.

Easy strength 

-5x-

Press: 20 reps@ 2x22kg

Swing:  20 reps@ 2x22kg

Later...

DDP Yoga (maybe strength builder)

Run:

3 miles in 32 mins @ 10 lbs pack 

Gada:

100 reps @ 30 lbs 

Going to 3rd shift tonight and got an anthrax vaccine this weekend.  Decided for some easy volume instead of pushing it.

Warmup

HSN: (1-2 min rest)

7x 2 mins @ 32kg; 8 rpm

Pushups:

3x12 w/ 10kg pack

Chins:

3x12 w/ 10kg pack

Lunges:

3x30 w/ 10kg pack

Stretching

Nap later before work.