Warmup

SN:  10 mins @ 16kg; 15 rpm

Gada:  4x25 @ 30 lbs

Warmup

C&P:  5x3 @ 2x28kg

Dips/chins:  3x5

Stretching

Warmup

Ruck:  1.5 miles @ 30 lbs

SN:

20/20 @ 28kg

20/20 @ 24kg

20/20 @ 22kg

Dips/Chins:  5x5

Arm work

Run:  2 miles 19:25

BJJ:  1 hr

 Warmup

SN:  10 mins @ 14kg; 15 rpm

Ruck: 1.7 miles @ 30 lbs

Push-up:  3x20

KB row:  3x12 @ 28kg

Ruck SQ:  4x25 @ 30 lbs

Arm work

 Warmup

Ruck: 1.15 miles w/ 30 lbs

SN:

2 mins @ 28kg; 12 rpm

2 mins @ 24kg; 12 rpm

2 mins @ 14kg; 16 rpm

Swim half the day at a pool with the boy.

Dips/chins: 6x5 

 Warmup

Run:  2 miles sub 20’

BJJ: 1 hr

 Warmup

Ruck:  1.5 miles @ 30 lbs

SN:  10 mins @ 12kg; 16 rpm

Push-ups:  3x20

Rows:  3x10/10 @ 28kg

Arm work

 Warmup

Dips/chins:  5x5

Press:  3x10@ 2x22kg

Gada work

Arm work

 Warmup

Run:  1.85 miles, 18 mins

Stretching and mace work

Warmup

Ruck:  1.25 miles @ 30 lbs

Dip/Chins:  5x5 slow & controlled

Arm work

No hinging or lower body stuff besides the rucking today, as the lower back still feels dinged from rack pulls.  Hoping to be right for C&P on Friday. 

 Run:  2.5 miles in 25 mins

 Warmup

Ruck:  1.2 miles @ 30 lbs

SN:  10 mins @ 12kg; 15 rpm

Push-ups:  3x15

Row:  3x10 @ 28kg

Arm work

 Warmup

Bench: 

3x185

10x155

10x155

10x135

Cable Row: 3x10 @ 110

SQ:  20x155

SN:  10 mins @ 14kg; 15 rpm