Wed 07/31

SN:  

4 mins @ 28kg; 14 rpm

2 mins @ 28kg; 14 rpm

Dips/chins: 5x6

Arm work

 Warmup

Ruck:  1.5 miles @ 30 lbs

SN:

10 mins @ 22kg; 12 rpm

2 mins @ 22kg; 12 rpm

Push-up:  3x15

Row:  3x12 @ 28kg

SQ curl:  3x25 @ 14 lbs

Stretching 

 Warmup

Walk:  1 mile

CL-SQ-P:  5x3 @ 2x28kg

Tyson pushups:  25 reps

Chins:  15 reps

Headed to a kids bday party.

 Warmup

Run:  2 miles, 20 mins (talked on the phone with my brother whole time and not out of breath)

SN:  5x 2 mins @ 28kg; 10 rpm

Dips/Chins:  5x6

Stretching

 07/22

Warmup

Ruck:  1 mile @ 30 lbs

SN:  10 mins @ 22kg; 12 rpm

Push-ups:  3x15

Row:  3x12 @ 28kg

SQ curl:  2x50 @ 2x14 lbs

 Warmup

Ruck:  1.3 miles @ 30 lbs

CL -SQ-P:  6x3 @ 2x28kg

Chins:  5x6

Stretching

 Run:

2 miles sub 20 mins

Stretching 

 Warmup

SN: 6x 2 mins @ 28kg; 12 rpm

Push-ups:  3x15 

Rows:  3x12/12 @ 28kg

Arms and shoulders 

 07/16

Run:  2.5 miles in 24 mins

Stretching

BJJ:  1 hr

 Warmup

Ruck: 1.5 miles @ 30 lbs

SN:  10 mins @ 22kg; 14 rpm

Dips/chins:  5x6

SQ curl:  3x25 @ 2x 14 lbs

Arms and shoulders 

 Warmup

SN/SW:  2 mins 10/10 @ 28kg

SN:  4x 10/10 @ 28kg

Dips/Chins:  5x6 

SQ curls:  3x25 @ 2x14 lbs

Run:  2 miles, sub 20’

Stretching

 Warmup

Ruck:  1.5 miles @ 30 lbs

SN:  10 mins @ 16kg; 14 rpm

Push-ups:  3x15

Row:  3x10 @ 28kg

SQ curl:  3x25 @ 2x10 lbs

Arm and shoulders 

 Warmup

SN:  6 mins @ 16kg; 16 rpm

SQ curl:  2x25 @ 2x10 lbs

 Dips/chins: 5x5