Warmup

Ruck SQ:  3x25 @ 25 lbs

Band press:  3x25

Band pulls parts:  100 reps

 Run:  3 miles in 28:47

Core work

Bridge press /KB Row:  5x15 @ 2x16kg

Arm work

 Feeling decent.

Ruck SQ:  100 reps @ 25 lbs

Ruck Stair climbs:  5 sets @ 25 sets

Band press:  3x25 reps

Stretching

 This week is a wash.

Managed some bridge press and kb rows on Wednesday.  Caught the stomach bug my kid had and have just been hanging in there.  Did some club work today to loosen up the shoulders.  No food for a day now.

 Roofed all weekend.  Sore today.

Warmup

Push-ups:  3x25

KB Row:  3x25 @ 2x16kg

Arm work

Swings:  50 reps @ 2x24kg

Walk:  1 mile w/25 lbs ruck

Run:  3 miles, 09:26/mi

Core work

BJJ

Trx push/pull:  3x25

Arm work

Swings:  50 reps @ 2x24kg

Dog walk:  1 mile

 Warmup

Band SQ:  40 reps

Suitcase lunge:  2x20 @ 2x16kg

Suitcase carry:  1 mile @ 16kg, multi switch 

Band press:  3x20

Band pull apart:  3x20

Warmup

Run:  2 miles, 09:10/mi

Core work

Stretching 

Warmups

Push-ups/Band rows:  3x20 

Arm work

Walk:  1.2 miles

Run:  3 miles, 09:25/mi

Core work

BJJ 

Warmup

Trx push/pull:  3x25

Arm work

Swings:  50 reps @ 2x24kg

Dog walk:  1.5 miles

 Warmup

Band SQ:  30 reps

Goblet Lunge:

30/30 @ 16kg

Band Press:  2x20

KB Press:  20/20 @ 16 kg

Dog walk:  1 mile

Run:  2 miles, 09:08/mi

Core work

Bridge press/KB row:  4x15 @ 3x16kg

Arm work

Swings:  50 reps @ 2x24kg

~~~~~~~~~~

 Run:  2 miles, 09:18/mi

Core work

 Warmup

Trx push/pull:  3x25

Arm work

Swings:  50 reps @ 2x24kg

Dog walk:  1.5 miles 

KB bridge press/row: 4x15

Arm work

 Dog walk:  1 mile

 Warmup

Band SQ:  2x25

Goblet Lunge:  30/30 @ 12kg

Band Press:  2x10

KB press:  3x12 @ 12kg

Dog Walk:  1 mile

Yesterday…

Run:  2 miles, 09:02/ mi

Core work

 Warmup

Push-ups:  3x20

KB row:  3x12 @ 2x22kg

Swings:  100 @ 24kg

Arm work

Stretching

Dog walk:  1 mile 

 Warmup

HSN:  10 mins @ 12kg; 13 rpm

BJJ:  1 hr combative drills & 40 mins of sparring

 Warmup

Swing:  50 reps @ 2x22kg

Trx push/pull:  3x25

Arm work

Dog walk:  1.2 miles

Finish decking the back deck.

 Warmup

Band press:  2x20

KB press:  20/20 @ 12kg

Band SQ:  20 reps

KB lunge:  2x20 @ 12kg

 Warmup

Run:  2 miles, 08:53/mi

Lots of stretching

 Warmup

Trx Push/pull:  3x25

Arm work

Swings:  100 reps @ 24kg

Stretching

Dog walk:  1.2 miles 

Warmup

2 mile run

Core work

 Warmup

Trx Push/pull:  3x25

Arm work

Swings:  100 reps @ 24kg

Stretching

Dog walk:  1 mile

 Up all night coughing.

Warmup

KB Press:

3x20 @ 12kg

KB Lunge: 

2x25

Band FSQ:

2x25

Dog walk:  1.5 miles 

Stretching

 Warmup

Run:  2 miles; 10:30/mi

Core work

Slow pace due to recovering from sinus infection or flu.  Breathing is ragged and legs feel heavy.

 Yesterday:

Trx push-ups:  3x20

Trx rows:  3x20

Swings:  100 @ 24kg

Arm work

Dog walk:  1 mile

Backing off the heavier swings for the time being.  Just wanting to get back to building good reps and let the shoulder and knee heal.

 Sinus infection and the kiddo has the flu.  Fun times.

Warmup

HSN:  6 mins @ 8kg; 16 rpm

Core work

Dog walk:  1.5 miles

Something easy since the breathing is touchy.  Avoiding BJJ just in case I have what the boy has.

 Today….

Warmup

Run:  2 miles, 09:12/mi

Core work

Stretching

 

Trx push-ups:  3x20

Trx rows:  3x20

Swings:  100 @ 24kg

Arm work

Dog walk:  1.5 miles

Shoulder feeling decent.

 2nd chiro visit for shoulder done.  Feeling good so far.

Trx push-ups:  3x20

Trx rows:  3x20

Swings:  100 @ 36kg

Arm work

Dog walk:  1.6 miles 

 Warmup

Run:  2 miles; 09:20 pace

TGUs for core work today.  Shoulder felt good.

Tomorrow is a meeting with the chiro to go over some potential fixes for the frozen shoulder.

 Warmup

Swings: 100 reps @ 24kg

Push-ups:  3x25

Band rows:  2x50

Arm work

Dog walk:  1 mile

 7 days at Disney last week.  70 miles of walking total.  Back to it today.

Warmup

Dog Walk:  1 mile

Swings:  100 reps @ 36kg

Push-ups:  3x25

Kb row:  3x12 @ 2x22kg

Arm work

Stretching

Got a chiro visit scheduled for Friday to see about my shoulder.  Hoping to get some good news.

 Warmup

Run:  2 miles; 20:16

Core work

Lots of stretching today.  

 Dog walk:  1.6 miles

Warmup

Swings:  100 reps @ 28kg

Push-ups:  4x25

Band rows:  2x50

Arm work

Stretching

Shoulder and knee seem to mending.  Little to no aching, without any NSAIDs.  That’s nice.

 Warmup

Run:  2 miles untimed

Core work

Stretching

BJJ later

 Dog walk:  1.6 miles

Warmup

Swings:  100 reps @ 36kg

Push-ups:  4x25 reps

Band rows:  2x50

Arm work

Stretching

 Warmup

KB press:  3x20 @ 8kg

Goblet Lunge:  3x 20/20 @ 8kg

Ruck:  1.6 miles @ 15 lbs

 Dog walk:  1.25 miles

Warmup

Swings:  100 reps @ 28kg

Push-ups:  4x25

Band rows:  2x50

Arm work

Stretching

 Warmup

Run:  2 miles in 20:04

Core work

Stretching

BJJ:  2 hours (later)

 Got stuck in the Dominican Republic all last week due to the hurricane.  Back at it.  Trying to hammer home the daily protein intake of 180-200g per day.

Dog walk:  1.6 miles

Warmup

Swings:  100 reps @ 36kg

Push-ups:  4x25 reps

Band rows:  2x50

Arm work

Stretching 

Dog walk:  1 mile

Swings:  100 @ 32kg

Push-ups:  4x25

Band rows:  2x50

Arm work

Warmup

Run:  2 miles in 19:45

Core work

Jump SQ:  2x50 @ 12kg

Knee and shoulder rehab.  

BJJ:  2 hrs later

Temp was 56 this AM and went slow and easy to keep the knee happy.  Felt great. 

 3 day drill.  Tweaked the knee and worked out in the field this weekend.  Tired.

Warmup

Dog walk:  1.8 miles

Swings:  100 reps @ 36kg

Push-ups:  4x25

Band rows:  2x50

Arm work

Stretching

 Warmup

Band press:  3x25

Band “chins”:  3x25

SQ:  100 reps

Dog walk:  1.65 miles

Drill weekend now til Sunday.

 Warmup

Run:  2 miles in 18:15

Core work and stretching

 Dog walk:  1.6 miles

Warmup

Swings:  100 reps @ 32kg

Push-ups:  3x25

Band rows:  2x50

Arm work

BJJ private lesson:  1 hr drilling

 Warmup

Run:  2 miles in 18:12

Core work and stretching

BJJ later:  2 hrs

Warmup

Swings:  100 @ 36kg

Push-ups:  3x25

Band rows:  2x50

Arm work

Spent the afternoon tubing on the lake

 Warmup

Dog walk:  1.5 miles

Run:  1 mile; 08:34

Shoulder work

Run:  2 miles; 09:30 pace

Some core work

 Run:  2 miles; 09:35 avg

SQ:  100 reps

BJJ:  2 hrs

 Warmup

Dog walk:  1.6 miles

Swings:  100 @ 36kg

Push-ups: 4x20

Band rows:  2x50

Arm work

Stretching and rehab

 YRG

Dog walk

Shoulder and knee rehab

 Dog walk:  2 miles

Run:  3 miles in 30:15

Took it easy and walked some of the steeper hills.  Knee popped and complained only slightly.

 Warmup

Swings:  200 @ 24kg

Push-ups:  4x20

Band rows:  3x50

Arm work

Dog walk:  1.6 miles

Feeling a little beat up from BJJ last night so I backed off on the swing weight.

 Run:  1.75 miles

SQ:  100 reps

BJJ: 2 hrs

 Warmup

Swings:  200 reps @ 32kg

Push-ups:  4x20

Band rows:  2x50

Arm work

Dog walk:  1.6 miles 

Stretching and rehab

Warmup

HSN:  10 mins @ 12kg; 10 rpm

Dog walk:  1.6 miles

Shoulder and knee rehab.

 Run:  2 miles in 19:45

Stretching

Gracie seminar 

 Warmup

Dog walk:  1.6 miles

Swings:  175 @ 32kg

Push-ups:  3x20

Band rows:  2x50

Arm work

Got a Ryron Gracie seminar tomorrow and need to spend some time on mobility today and tomorrow.  Hips are stiff.

 Saturday was six hours of yardio.

Today…

Warmup

Swings:  

100 @ 32kg

100 @ 24kg

Push-ups:  3x20

Band rows:  2x50

Arms

Dog walk:  2 miles 

 Run:

2 miles in 20:26

TKEs for the knee & shoulder rehab

 Rinse and repeat.

Warmup

Swings:  150 @ 32kg

Push-up:  3x20

Band row:  2x50

Arm work

Dog walk:  1.6 miles

Shoulder rehab

Stiff from hard rolls last night during BJJ.  Feeling better after.

 Warmup

Run:  1.5 miles in 15:45; no walking and very little knee issues

TKEs and shoulder rehab

BJJ: 2 hrs

Continuing with repeating this workout and rebuilding the shoulder and knee.

Warmup

Swings:  150 @ 32kg

Push-up:  3x20

Band row:  2x50

Arm work

Dog walk:  1.6 miles

Shoulder rehab

TKE (knee rehab):  2x50

 Walk:  1.5 miles

Farmer carry:  1 mile @ 2x22kg; 25:25

Stretching

 Warmup

Run/Walk:  1.5 miles in 16:10

Stretching

 Yesterday

Warmup

Swings:  150 @ 32kg

Push-up:  3x20

Band row:  2x50

Arm work

Dog walk:  1.6 miles

Shoulder rehab

TKE (knee rehab):  2x50

 Warmup

Run/Walk:  1.5 miles in 16:20

BJJ:  2 hrs

 Warmup

Swings:  150 @ 32kg

Push-up:  3x20

Band row:  2x50

Arm work

Dog walk:  1.6 miles

Shoulder rehab

TKE (knee rehab):  2x50

 Dog walk:  1.5 miles

Hip band SQ:  200 reps 

Stretching

 All nighter

Warm up

Run/walk:  1.5 miles

Step downs:  3x25 ea leg

Stretching

 Ended up skipping BJJ yesterday due to the shoulder feeling like it was on the mend and just needed some more time.

Today…

Swings:  100 reps @ 32kg

Push-up:  3x20

Band row: 2x50 

Stretching & shoulder rehab

Later on…

Band incline press:  3x25 (light bands)

Will most likely increase the swings next week to 125-150 per session.

 Run:  2 miles

Step downs:  4x25 ea leg

BJJ:  2 hrs

 Yesterday…

Swings:  100 reps @ 32kg

Push-up:  3x20

Band row: 2x50 ea arm

Stretching & shoulder rehab

 Warmup

Run:  1.5 miles easy pace

HSN:  10 mins @ 12kg; 10 rpm

SQ:  20 reps EMOM  for 20 mins = 400 reps

Stretching 

Knee is popping on the uphills.  From here on out I’m going to try and keep a slightly brisker pace on the flats and downhill, but walk the uphills.  

Volaren/DMSO topical treatments for shoulder and knee beginning today.

 Yesterday….

Run:  2 miles easy pace

Swam in the lake later that afternoon.

Today….

Warmup

Swings:  100 reps @ 32kg

Push-ups: 3x20

Band rows:  2x50 ea arm

Arm work

Stretching

 Warmup

Dog walk: 1.5 mile

Swings: 100 reps @ 32kg

Bridge press:  3/7 method @ 2x22kg

Band rows:  2x 50/50

Arm work

Stretching

 Decided to try a short run with the new pup.  It was slow and easy.

Run:  1.5 miles; 17:20 

Band rows:  2x25 each side; light for shoulder and upper back health

Stretching

 Dog walk:  1 mile

BW SQ:  20 mins, 20 reps EMOM

Knee is not popping and I think I can start running next week.

 Warmup

Dog walk: 1 mile

Swings: 100 reps @ 32kg

Bridge press:  3/7 method @ 2x22kg

Arm work

Stretching

 Back at it

Warmup

Dog walk: 1 mile

Swings: 100 reps @ 32kg

Bridge press:  3/7 method @ 2x22kg

Arm work

Stretching

 Gada work:  50 reps

Dog walk:  1.5 miles

BJJ:  2 hrs drilling

 Gimp sessions for the time being.

Warmup

Swings:  100 @ 28kg

OH press: 2x25

Arm work

Dog walk:  2.5 miles

Bar hangs:  gtg

Tried for a run but the knee was not having it.  Every stride brought a pop and pain in the MCL region.  

Blah 

 Dog walk:  1 mile

Warmup

Swings:  100 reps @ 28kg

OH Band Press:  2x25

Arm work

 Yesterday:

Dog Walk:  1 mile

Run:  3 miles, 29:20

BJJ:  2 hrs, no rolling

Spent the afternoon jumping with the kid at the trampoline park.  Right knee did not approve.  Definitely gonna finish out as an easy week.

 Right shoulder is trash.  Taking a break from ballistic overhead stuff again.

Warmup

Swings:  100 reps @ 28kg

OH Band press:  2x25

Arm work

Dog walk: 2 miles

 Easy week for the shoulder since it seems like I tweaked it at the water park.  

Dog walk:  1.2 miles

Warmup

HSN:  12’ @ 12kg; 13 rpm

BS SQ:  75 reps @ 28kg

Stretching and shoulder rehab

 Dog walk:  1 mile

Warmup

LC:  

4’ @ 2x28kg; 4 rpm

2’ @ 2x28kg; 4 rpm

OAJ:  8/8 @ 36kg

Run:  4 miles, 39:40

Arm work 

Went to the water park yesterday so combined my two days.

 -Thu

Run:  3 miles; 30:21

-Fri-

HSN:  10’ @ 22kg; 10 rpm

Trx push-up:  3x12

Chins:  3x8

 Stretching

Dog walk:  2 miles

Run:  3 miles; 31:02

Heat index of 103 during the run.  Slow and miserable.

 Warmup

LC:

10’ @ 2x28kg, 4 rep EMOM

Bootstrap SQ:

3x20 @ 28kg

Bridge press:  

3x12 @ 2x22kg

Arm work

Dog walk:  2 miles

 HSN:  12’ @ 22kg; 10 rpm

TRX Push-ups:  3x10

Chins: 3x6

Stretching

 Run:  3 miles; 09:05/mi

Stretching 

 Warmup

LC:  10’ @ 2x22kg; 6 rep EMOM 

Hindu SQ:  100 reps

KB Row:  3x12 @ 2x22kg

Arm work

 Starting a new program.  Will adjust accordingly, but I think the shoulder and knee are good for it.

Warmup

LC:

8’ @ 2x28kg, 4 rep EMOM

Bootstrap SQ:

3x20 @ 28kg

Bridge press:  

3x12 @ 2x22kg

Arm work

Dog walk:  1.5 miles

 Overnight stuff…

5x GtG sets of:

Pushup: 30 reps

Row:  20 reps

 Tues-

Warmup

Somersault SQ:  3x25 reps @ 28kg

Curls:  3x40

Band Triceps:  2x50

Run:  2 miles

-Wed-

Warmup

HSN:  4x 2 mins @ 32kg; 10 rpm

Run:  2 miles

-Thu-

Push-ups:  3x30

Row:  3x20@ 2x16kg

Stretching

 Spent all day yesterday chilling on the couch.  Haven’t done that in a long time.

Warmup

HSN:  12 mins @ 22kg; 11 rpm

Bridge press:  3x12 @ 2x22kg

Row:  3x15 @ 2x22kg

Run:  2 miles, 09:24/mi

 Gada swings:  3x50

Gada curls:  3x12

Gada SQ:  3x25

 Warmup

HSN:  4x 2 mins @ 32kg; 10 rpm

HR Run:  4 miles, 13:07/mi

Push-ups:  3x30

Row:  3x15 @ 2x16kg

Stretching

 Warmup

Somersault SQ:  3x25 reps @ 28kg

Curls:  3x25

Band Triceps:  2x50

Dog walk:  2.5 miles

2 hrs of BJJ

Warmup

HSN:  12 mins @ 22kg; 11 rpm

Bridge press:  3x12 @ 2x22kg

Chins:  3x7

Run:  3 miles, 10:35/min

Slow run.  Lungs haven’t recovered from the cold/sinus infection.

 Warmup

Gada Swing:  3x50

Gada curl:  3x12

Gada SQ:  3x25

Dog walk:  2 miles

HSN:  4x 2 mins @ 32kg; 10 rpm

Push-ups:  3x25

Rows:  3x15 @ 2x16kg

HR Run: 4 miles, 44:42

Stretching

 Warmup

HSN:  12 mins @ 22kg; 11 rpm

Bridge press:  3x12 @ 2x22kg

Chins:  3x6

Run:  4 miles, 09:47/mi

Stretching

 Warmup

Dog walk: 1.6 miles

LC:  

10 mins 4 reps EMOM @ 2x22kg

Stretching

 Warmup

Gada swings:  4x30

Gada curls:  4x10

Gada SQ:  4x25

Got a head cold and beginning sinus infection.  Feeling cruddy.

 Warmup

HSN:  4x 2 min @ 28kg; 10 rpm

HR Run:  3 miles, 11:36 mi

Push-up:  3x25

Row:  3x15

Stretching

 Dog walk:  1 mile

Warmup

Somersault SQ:  4x20 @ 28kg

Curls:  3x10 

Tris:  2x50

Longboard:  2 miles

BJJ later

 Warmup

LC:  4x 1 min @ 2x22kg; 8 rpm 

Dog walk:  2 miles

Light gripper work

May end up doing some EMOM squat work and yoga tonight during while working

Warmup 

Gada swings:  3x30 reps

Gada curls:  3x10

SQ: 3x30

Dog walk: 2 miles

 Warmup

HSN:  4x 2 mins @ 28kg; 10 rpm

Push-ups:  3x25

Rows:  3x15 @ 2x16kg

Run/walk with skating wife:  2 miles 13:14

Longboard:  1.65 miles

Stretching

 Warmup

Somersault SQ: 5x10 @ 28kg

Curls:  3x30

Tris:  2x50

Walk:  1.75 miles

BJJ:  2 hrs, ended up rolling with a 300 lbs blue belt.  Wore smooth.

 Warmup

LC:  4x 2 mins @ 2x22kg; 8 rpm

BW Sq:  100 reps

Gada swing:  2x30 @ 30 lbs

Gada curl:  2x10 @ 30 lbs

Dog walk:  2 miles 

 Warmup

HSN:  4x 2 mins @ 28kg; 10 rpm

Push-ups:  3x20

Rows:  3x15 @ 2x16kg

HR Run:  3 miles; 10:10/mi

Stretching

 Warmup

Suitcase SQ:  3x15 @ 2x32kg

Curls:  3x30

Tris:  2x50

Dog walk:  1.5 miles

BJJ:  2 hrs

 Back at it with renewed vigor….

Warmup

HSN:  

10 mins @ 22kg; 10 rpm

TRX push-ups:  3x15

Chins:  3x6

Run:  2 miles; 10:08/mi

Stretching

Shoulder feels great.  After this week gonna be getting after it pretty hard on kettle progression.

Weight post trip was 185 lbs.  Thats up about 7 lbs or so.  Lots of booze.

Warmup

HSN:  6 mins @ 28kg; 10 rpm

Push-ups:  3x20

Rows:  3x15 @ 2x16kg

HR Run:  4 miles, 46:08

Stretching 

 Warmup

HSN:  16 mins @ 22kg; 10 rpm

Trx Pushup:  3x15

Chins:  3x6

Run:  4 miles in 40:00

Stretching

 Warmup

LCPP:  6 mins @ 22kg; 8 rpm

Dog walk:  1 mile

Stretching

Warmup

LC:  6x 1 min @ 2x22kg; 6 rpm

Dog walk:  2 miles

 Warmup

Gada Session w/ 30lbs:

SQ: 4x25

Swing:  4x25

Curl:  4x10

Dog walk:  1.5 miles

Smooth session.  Old black dog is still there but manageable.

 Dealing with some depression this week.  Still gotta muddle through.

Warmup

HSN:  4x 2 mins @ 28kg; 10 rpm

Push-up: 3x20

Row:  3x15 @ 2x16kg

HR Run:  4 miles, 44:11

Stretching

 Warmup

Suitcase SQ:  3x15 @ 2x32kg

Curls:  3x30

Tris:  2x50

Dog walk:  2 miles

BJJ:  2 hrs

 Warmup

HSN:  16 mins @ 22kg; 10 rpm

TRX push-up:  3x15

Chins:  3x6

Greek shoulder complex

Run:  4 miles; 39:16

Stretching

 BJJ:

1hr gi

1 hr no gi

 Warm up

LC:  6x 1 min @ 2x22kg; 6 rpm

 Warmup

Gada Session w/ 30lbs:

SQ: 4x25

Swing:  4x25

Curl:  4x10

Dog walk:  1.6 miles

30 mins of longboard practice

 Another rinse and repeat.  Kept the mileage low for the pup since it heated up decently today.  Getting to the season where morning runs will be the norm with him or just keep to afternoon/evening walks.  

Warmup

HSN:  4x 2 mins @ 28kg; 10 rpm

Push-up: 3x20

Row:  3x15 @ 2x16kg

Greek shoulder circuit

HR Run:  3 miles, 36:00

Stretching

 Suitcase SQ:  3x15 @ 2x32kg

Curls:  3x30 

Tris:  2x50

Walk: 1.6 miles

 Warmup

HSN:  16 mins @ 22kg; 10 rpm

TRX push-up:  3x15

Chins:  3x6

Greek shoulder complex

Run:  4 miles; 40:04

Stretching

Trying to hold off on run and HSN volume increases.  I want to give my shoulder some time with small LC increases before I move anything else up.  So for now, holding pattern for everything but LC.

 Warmup

Gada Session w/ 30lbs:

SQ: 4x25

Swing:  4x25

Curl:  4x10

Dog walk:  2 miles

Shoulder feeling good

 Warmup

HSN:  4x 2 mins @ 28kg; 10 rpm

Push-up: 3x20

Row:  3x15 @ 2x16kg

Greek shoulder circuit

HR Run:  4 miles, 46:11

Stretching

 Suitcase SQ:  3x12 @ 2x32kg

Curls:  3x30 

Tris:  2x50

Trying to really slow down the cadence on the arms.  It seems to be doing something as I got some compliments at drill on some size changes.

SQ felt good.  Gonna slowly build to 100 reps and the condense the sets, hoping for 1 solid set.

 Warmup

HSN:  16 mins @ 22kg; 10 rpm

Trx pushups:  3x15

Chins:  3x6 

Run:  4 miles, 41:05

Stretching

 Warmup

LC: 5x1 min @ 2x22kg; 6 rpm

Dog walk:  1.5 miles

Stretching

Drill weekend starting tomorrow, after working today and tonight.  Looooong day.

 Warmup

Gada Session w/ 30lbs:

SQ: 4x25

Swing:  4x25

Curl:  4x10

Dog walk:  1.6 miles 

 Warmup

HSN:  3x 2 mins @ 28kg; 10 rpm

Push-up: 3x20

Row:  3x15 @ 2x16kg

HR Run:  4 miles, 49:01

Stretching

Warmup

Suitcase SQ:  3x10 @ 2x32kg

Curls:  3x30 

Tris:  2x50

Stretching

Warmup

HSN: 16 mins @22kg; 10 rpm

Trx push-up:   3x15

Trx row:  3x15

Run:  4 miles, 10:03/ mi

Stretching

 Warmup

LC:  5x5 @ 2x22kg

HH walk:  1.5 miles @ 4# DB 

Warmup

Goblet SQ:  4x25 @ 16kg

Curl:  4x10 @ 16kg

Halo:  4x20 @ 16kg

Walk:  1.5 miles

 Warmup

HSN:  3x 2 mins @ 28kg; 10 rpm

LC:  1 min @ 2x22kg; 6 rpm

Trx pushup:  3x15

Chins:  3x6

HR run:  4 miles, 48:08

Stretching

LC felt decent.  Definitely gotta work to get back in the technical groove, but no pain.

 Warmup

FSQ:  8x4@ 2x28kg

Curls:  3x30

Band tris:  2x50

Dog HH walk:  1.5 mile 

Think I may swap FSQ for suitcase SQ for a bit.  I’m getting some lower back pain while front squatting.  Suitcases feel fine.

Warmup

HSN: 16 mins @23kg; 10 rpm

Trx push-up:   3x15

Trx row:  3x15

Run:  4 miles, 09:42/ mi

HH walk: 1.4 miles w/ 4# DB 

Stretching 

 Warmup

Goblet SQ:  3x25 @ 16kg

Curl:  3x10 @ 16kg

Halo:  3x20 @ 16kg

Walk:  1 mile

Stretching 

 Warmup

HSN: 18 mins @22kg; 10 rpm

Trx push-up:   3x15

Trx row:  3x15

Run:  4 miles, 10:10 avg

 Warmup

SQ:  200 reps

Curl:  3x10 @ 16kg

Halo:  3x15 @ 16kg

Walk: 1.5 miles

Some club work for mobility.

 Warmup

HSN:  3x 2 mins @ 28kg; 10 rpm

Gym w/wife…

Trx pushup:  3x15

Chins:  3x8

Deads: 

2x 135 lbs

2x 225 lbs

3x 315 lbs

Stretching

Later…

Run:  4 miles, 10:22/mi

 Warmup

FSQ:  8x4 @ 2x28kg

Curls:  3x30

Band tris:  2x50

Dog HH walk:  1 mile w/4 lbs DB

 Warmup

HSN: 16 mins @ 22kg; 10 rpm

Trx push-up:  3x15 (slow)

Trx row:  3x15 (slow)

Run:  4 miles; 10:10 avg

Stretching 

 Warmup

Curls:  3x8 @ 16kg

Halos:  3x12 @ 16kg

-Heavy Hands Circuit-

15 mins, EMOM @ 2x 4 lbs DB 

Ski pole SQ:  10 reps

Alt Watch Checks:  20 reps

Stretching

 Got some tatt sleeve touch ups so no KB stuff today.

Trx pushups:  3x15

Trx row:  3x15

Run:  4 miles; 10:35/mi

Made a point to walk if my HR hit +160 and let it rest til it got to 130s.

 Warmup

HSN:  16 mins @ 22kg; 10 rpm

Trx Pushup:  3x15

Trx Row:  3x15

Run:  4 miles, 10:10

Good day.

 EMOM SQ:  

25 mins, 15 rpm

Stretching

Run:  4 miles; 10:10/mi

Stretching

 Had to go into the office, so late night KB set to get something done.

Warmup

HSN:  6 mins @ 28kg

Stretching 

Will get outside and do my TRX push/pull tomorrow between work and naps.

FSQ:  10x5 @ 2x24kg

Stretching

Giving arms a break.

 Still doing all 3 jobs.  Dunno how long I will manage it but for now it’s working.

Warmup

HSN:  16 mins @ 22kg; 10 rpm

Trx pushup:  3x15

Trx row:  3x15

Run:  4.65 miles; 09:55/mi

Walk w/wife:  1.5 miles

Stretching

 Warmup

HSN:  5 mins @ 28kg; 10 rpm

Trx pushup:  3x15

Chins:  3x5

Run:  4 miles; 10:05/mi

Knees felt better.  Been stretching a lot more.

 Warmup

FSQ: 10x5 @ 2x24kg

Curls:  3x25 

Tris:  2x50

Walk:  2x 1 mile

HSN:  16 mins @ 22kg; 10 rpm

Band push-ups:  3x15

Row (hold top): 3x12 @ 2x16kg

Run:  3 miles, 10:07/mi

Was cold and knee was achey.  I need to stretch more.

 Goblet SQ:  3x25 @ 16kg

Curls:  3x8 @ 16kg

Halos:  3x12 @ 16kg

Dog walk

 Warmup

HSN:  

4 mins @ 28kg; 10 rpm

2 mins @ 30kg; 10 rpm

Trx pushup:  3x12

Chins:  3x5

Run:  4 miles, 10:30/mi

 Warmup

FSQ:  10x4 @ 2x24kg

Curls:  3x25

Band Tris:  2x50

Dog walks & stretching

 Warmup

HSN:  15 mins @ 22kg; 10 rpm

Band Pushups:  3x12

Rows (Hold Top):  3x12 @ 2x16kg

Run:  4 miles; 09:30/mi

 Easy day today.  Had some meetings but managed to get some sleep before this drill weekend kicks off.

Something easy for the night shift…

HSN:  30 mins @ 12kg; 300 reps

 Warmup

GSQ:  100 reps @ 16kg

Curls: 3x8 @ 16kg

Halo:  3x12 @ 16kg

 Warmup

FSQ:  100 reps @ 16kg

Curls:  3x8 @ 16kg

Halos:  3x12 @ 16kg

Stretching

Warmup

HSN:  

4 mins @ 28kg; 10 rpm

2 mins @ 28kg; 10 rpm

TRX push-ups:  3x12

Chins:  3x5

Run:  4 miles, 10:30/mi

 Warmup

FSQ:  10x4 @ 2x24kg

Curls:  3x25

Tris:  2x25

Dog walk in a few

 Warmup

HSN:  15 mins @ 22kg; 10 rpm

Band push-ups:  3x12

Row (5 sec hold):

3x12

Run:  4 miles, 10:10/mi