Warmup

Ruck:  1.1 miles @ 30 lbs

Sandbag Shoulder:  15 mins 1 rep EMOM

Press:  3x3 @ 32kg

Stretching 

 Warmup

Run:  2 miles 08:40/mi

 Warmup

Ruck:  1.15 miles @ 30 lbs

SN:  14->2 evens @ 28kg

PM run:  3-4 miles

 08/27

Warmup

Run:  5 miles; 10:20/mi

Stretching 

 08/26

Warmup

Ruck:  1.5 mile @ 30 lbs

SN:  

6 mins @ 24kg; 12 rpm

2 mins @ 24kg; 12 rpm

Push-up: 3x15

Row:  3x15 @ 28kg

SQ curls:  2x50 @ 2x15 lbs

 08/23

Warmup

Ruck:  1.4 miles @ 30 lbs

Sandbag CL-Shoulder: 

10 mins 1 rep EMOM

Press:  3x10 @ 2x22kg

Stretching 

 Run:  2 miles sub 20’

 Warmup

Ruck:  1.5 miles @ 30 lbs

SN:  12-10-8-6-4-2 @ 28kg

Sandbag CL-Shoulder:  3x 1/1 @ 150 lbs

Dips/Chins:  5x6

 Warmup

Run:  4 miles in 39 mins

Stretching 

 Rick:  1.4 miles @ 30 lbs

Warmup

Dip/Chins:  3x10

SQ curl: 50 @ 2x15 lbs

L-seat practice

Grip work

Yardio

 08/15

Run:  2 miles sub 20’

 Ruck:  1 mile @ 30 lbs

SN:  12-10-8-6-4-2 @ 28kg

 08/13

Run:  4 miles 09:45/mi

 Warmup

Ruck:  1.5 miles @ 30 lbs

SN:  8 mins @ 22kg; 12 rpm

Tiger push-up:  3x15

Row:  3x15 @ 28kg

SQ curl:  50 reps @ 2x14 lbs

Arms and shoulders

Stretching 

 Been running all week and just letting the hammy heal.

Did a 2 mile ruck this morning followed by:

Dip/chin:  5x6

Ruck SQ:  2x50 @ 30 lbs

 Warmup 

Run: 2.5 miles; 09:33/mile

BJJ

 08/05

Warmup

Ruck: 2 miles @ 30lbs

SN:  

8 mins @ 22kg; 12 rpm

2 mins @ 22kg; 1 min static holds

2 mins @ 22kg; 1 min static holds

Push-up: 3x15

Row:  3x15 @ 28kg

SQ curl:  50 reps @ 14 lbs db

 Warmup

Run:  2 miles 20 mins

C&P:  3x10 @ 2x22kg

Stretching