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.