Warmup

Run:  2 miles, sun 20’

Gada swings

BJJ:  1 hr & street sparring

 Today….

Grandads apartment flooded from all the rain.  Spent 3-4 hrs managing that.

Warmup

CL-SQ-P:  5x5 @ 2x22kg

Push-up:  3x25

KB Rows:  3x10 @ 2x24kg

Arm work

Ruck:  1 mile @ 25 lbs 

Stretching

 Friday….meant to post this then

Warmup

Seesaw Press:  4x15 @ 2x22kg

Split SQ:  4x15

Band pullaparts:  100 reps

Isometrics throughout the day.

Ruck:  1.3 miles @ 25lbs

Building volume.

 Run:  3 miles sub 30 mins

Gada work

 Warmup

Dips/Chins:  5x5

Arm work

 Run: 2 miles; 09:13/mi

Gada Swings:  100 reps

Gada holds

BJJ:  1 hr

 Warmup

CL-SQ-P:  4x5 @ 2x22kg

Ring push-up/Rows:  3x15

Arm work

Ruck:  1.5 miles @ 25 lbs 

Stretching

 Warmup

HSN:  6 mins @ 22kg; 12 rpm

Isometrics

Yardio

 Warmup

Seesaw Press:  4x12 @ 2x22kg

Split SQ:  4x15

Band pullaparts:  100 reps

Isometrics throughout the day.

Ruck:  1.3 miles @ 25lbs

 Warmup

Run:  3 miles, 09:50/mi

Core work

Gada swings

Dips/Pull-ups:  4x5

Arm work

Ruck:  1 mile @!25 lbs

 Warmup

Run:  1 mile; 09:02

Gada work

 Yesterday

Warmup

Warmup

CL-SQ-P:  4x5 @ 2x22kg

Push-ups:  3x25

KB Rows:  3x15 @ 2x22kg

Arm work

Ruck:  2 miles @ 25 lbs 

Stretching

 Warmup

Run:  3 miles, sub 30’

Gada Swings:  100 reps @ 30 lbs

 Warmup

Dips/Pull-ups:  4x4

Arm work

Ruck:  1.5 miles @ 25 lbs

Will be increasing the dips/pull-ups very slowly.  Thinking to get to 5x5 and then work on reps in the 5 sets.

 Warmup

Run:  2 miles, 09:17/mi

Gada swings:  100 reps

BJJ:  1 hr, good rolls

 Warmup

CL-SQ-P:  4x4 @ 2x22kg

Push-ups:  3x25

KB Rows:  3x15 @ 2x22kg

Arm work

Ruck:  1.56 miles @ 25 lbs 

Stretching

 Warmup

Seesaw Press:  4x20 @ 2x16kg

Bulgarian SQ:  4x15/15

Band pull aparts:  100 reps

Warmup

Run:  1 mile easy pace

Core work

Stretching

 Warmup

Dips/Chins:  5x3

Arm work

Ruck:  1.5 miles @ 25 lbs

Very happy with the dips and chins