Warmup

Run:  3 miles, sub 30 mins

Core work

Stretching

 Warmup

Ruck:  1.6 miles @ 30 lbs

SN:  3x 3 min @ 22kg; 12 rpm

SW/Pushup:  5 min; 5x 10/10 @ 42kg

Ruck SQ: 25 reps @ 30 lbs

Lunge:  50/50

Shoulder raise: 4x12 @ 10 lbs

Arm work 

 Warmup

Run:  2 miles; 08:35/mi

Stretching

BJJ:  1 hr

Sinus infection is back. Lighter session done throughout the day. 

Warm-up

C&P:  5x2 @ 2x32kg

Seesaw Press: 3x10/10 @ 2x16kg

Chins:  3x5

FSQ:  3x4 @ 2x22kg

Arm work

 Warmup

Ruck:  1.75 miles @ 30 lbs

SW/Pushup:

10/10x10 @ 42kg

Chins: 3x8

Lunge:  2x25/5

Arm work

Lateral raise:  4x12 @ 10 lbs

 Warmup

Run:  3 miles in 27:53

Core work

 Yesterday-

Warmup

Ruck:  1.5 miles 30 lbs

SN:  6 mins @ 22kg; 12 rpm

In 5-6 mins:

Push-ups 5x10

HS SW 5x10 @42kg 

Stretching

 Warmup

Run:  2 miles; 08:37/ mi

Core work

BJJ:  1 hour

 Ruck:  1.5 mile @ 30 lbs

Warmup

C&P:

3x3 @ 2x32kg

3x5 @ 2x22kg

FSQ:  3x3 @ 2x22kg

Dands:  2x25 

Chins: 5x5

Arm work

 Warmup

Ruck: 1.5 miles @ 30 lbs

In 5 mins:

Push-ups 6x10

HS SW 6x10 @42kg 

Gada work

Stretching

 Warmup

Ruck:  2 miles @ 30 lbs

SN:  6 mins @ 22kg; 12 rpm

EMOM:  5 mins

HS SW: 10 reps @ 42kg

Push-up: 10 reps

Shoulder raise:  4x12 @ 10 lbs

Arms

Stretching

 Run:  2 miles; 08:45 / mile

BJJ:  1.5 hrs

 Warmup

Ruck:  1.2 miles @ 30 lbs

C&P:  5x5 @ 2x28kg

Rows:  3x12 @ 2x22kg

Shoulder raises: 4x12 @ 10 lbs

SQ:  

25 @ 75 lbs

2x25 @ BW 

Arm work

 Warmup

Run:  2 miles; sub 08:45/mi

C&P:  6x5 @ 2x22kg

Rows: 3x12 @ 2x22kg

SQ:  

25 @ 22kg

2x25 @ BW

Banded arm work

 Warmup

2HSw:  5x10 @ 42kg

Gada Sw:  50 reps @ 30 lbs

Stretching 

 Warmup

Ruck:  1.15 miles @ 30 lbs

Trx push/pull/SQ:  5x10

Seesaw Press:  3x20 @ 2x16kg

Dragon SW:  3x10 @ 30 lbs

 03/28

No time between dentist for me and the boy followed by a ton of work meetings.  Snuck in the following:

Gada SW: 50 reps @ 30lbs

Run: 1.1 mile; 08:49/mi

 03/27

Ruck:  1.2 miles @ 30 lbs

Gada SW/Dragon SW: 2x10/10

Done in 10 mins:

Push-up: 3x20

Row: 3x15 @ 2x16kg

SQ:  3x25

 Warmup

Ruck:  1.7 miles @ 30 lbs

Dbl Club swing:  50 reps

BJJ:  1 hr

 Warmup

Run:  2 miles; 09:00/mi

C&P:  5x5 @ 2x22kg

Rows:  3x15 @ 2x22kg

Ruck SQ:  2x50 @ 30 lbs

DB raise:  4x12 @ 10 lbs

Arm work (light high rep)

Stretching

No arm pain.

- Tue 19th - 

Warmup

Run:   1.5 miles; 10:07/mi

-Wed 20th-

Warmup

Run:  3 miles; 09:46/mi

-Thur-
 
Warmup

Run:  1.5 miles; 09:38/mi

-Fri-

Warmup

Run:  2 miles; 09:29/mi

Seesaw Press:  3x20 @ 2x16kg

Row:  3x15 @ 2x16kg

SQ:  100 reps @ BW

------------------------------------

Total of 10 miles this week with no issues

 Elbow is still tweaked so it’s cardio week.

Warmup

Run:  2 miles; 08:35/mi

Stretching

Easy decompression week for the upper body and some easy miles for the legs and lungs.

 03/13/24

Ruck:  1.2 miles @ 30 lbs

HSN:  6 mins @ 12kg; 12 rpm (all R arm)

Light rehab arm work:

Ruck SQ:  100 reps @ 30 lbs

 03/12/24

Run:  2 miles in 18 mins

BJJ:  1 hr

 03/11/24

Tweaked the left elbow.  Swings and cleans are out.  Feels like tennis elbow.

Ruck:  1.5 miles @ 30lbs

Bridge press:  5x4 @ 2x32kg

Chins:  5x5

Gada SQ:  2x25 @ 30 lbs

SQ:  2x25

High rep arm work

Stretching

 Warmup

Run:  2 miles in sub 20 mins

Stretching 

 Warmup

Ruck:  1.5 miles @ 30 lbs

HSN: 8 mins @ 22kg; 10 rpm

Gada Dragon SW:  3x10 @ 30 lb

Push-up:  3x15

Ruck Lunge: 25/25 @ 30 lbs

SQ:  50 reps @ BW

Arm work

 Warmup

Run: 2.5 miles, 09:04 pace

BJJ: 1 hr

 3 day drill, tired.

Warmup

Ruck:  1.5 miles @ 30 lbs

C&P:  5x3 @ 2x32kg

Chins/dips:  5x5

Gada Dragon Sw:  2x10

SQ:  50 reps 

 02/27

Ruck:  1.2 miles @ 30 lbs

C&P:  5x3 @ 2x32kg

Chins:  5x5

Arm work

Gada work

 02/23

Ruck:  2 miles @ 30 lbs

Gada SW + Dragon Press:  4x12 @ 30 lbs

Trx Push/Pull

BJJ:  1 hr

 Warmup

Run:  2.75 miles sun 10 min/mile

 02/21

Warmup

HSN:  8 mins @ 22kg; 10 rpm

Gada SW+ Dragon Press:  3x10 @ 30 lbs

Ruck lunge:  25/25 @ 30 lbs

Ruck:  1.5 miles @ 30 lbs

 Warmup

Run:  2 miles sub 19 mins

BJJ:  1 hr

Stretching 

 Warmup

C&P:  5x2 @ 2x32kg

Chins: 5x5

Bridge press:  3x10 @ 2x24kg

Ruck SQ: 2x25 @ 30lbs

Arm work 

 Warmup

Run:  2 miles sub 18 mins

Slowly getting faster

Had to take grandad to the hospital for surgery and help with getting him home, so no time.

Gada SW-Dragon Press:  5x10 @ 30 lbs

 Warmup

Run:  2 miles in about 18 mins

Sinus infection still kicking my ass.

 Still fighting a sinus infection, but whatever.

Warmup

C&P:  5x5 @ 2x28kg

Bridge press:  3x10 @ 2x24kg

Chins:  5x5

Gada SW:  50 reps

Gada SQ:  50 reps

Arm work

 Warmup

Ruck: 1.3 miles @ 30 lbs

Gada SW + Dragon Press:  4x10 @ 30 lbs

Trx Push/pull/SQ:  3x15

Stretching

 Warmup

Run: 2 miles sun 19 mins

Stretching

 Back from annual training in the field.

Push-ups, squats, and archer pulls and general manual labor.

Today:

Ruck:  1.5 miles @ 30 lbs

C&P:  5x5 @ 2x24kg

Chins:  5x5

Bridge press:  3x10

Arm work

Gada swings:  25 @ 30 lbs

Gada SQ:  50 reps @ 30 lbs 

 Work is busy.  Military is busy.  Fuck.

Any way…

Warmup

HSN:  4 mins @ 24kg; 10 rpm

Gada complex:  50 reps

That’s it.

 Yesterday I bucked 2-3 cords of wood.

Today…

Warmup

C&P 10x2 @ 2x32kg

Pull-ups:  5x5

Run:  1 mile 09:03

Stretching 

BJJ - 1 hr

 Yesterday I bucked 2-3 cords of wood.

Today…

Warmup

C&P 10x2 @ 2x32kg

Pull-ups:  5x5

Run:  1 mile 09:03

Stretching 

BJJ - 1 hr

 -Week-

Tue: Run 2 miles

Wed: HSN and BW stuff

Thu:  Run 3 miles in 28 mins

 Warmup

Ruck:  1.5 mile @ 30 lbs

C&P:  8x2 @ 2x32kg

Seesaw Press:  2x20 @ 2x16kg

Gada SW:  2x25 @ 30 lbs

Gada SQ:  2x25 @ 30 lbs

Arm work

 Warmup

Ruck:  1 mile @ 30 lbs

TRX Push/Pull/SQ:  3x25

Stretch 

 Jan 1-

Warmup

C&P:

3x3 @ 2x30kg

3x2 @ 2x32kg

Chins:  5x5

Gada SW: 3x25 @ 30 lbs

Gada SQ:  50 reps @ 30 lbs

Arm work