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