My own approach to Girevoy Sport and staying fit.
Run: 8 miles
Stretching
BJJ: 1 hr
Warmup
Run: 5 miles
SN:
6 mins @ 24kg; 12 rpm
4 mins @ 14kg; 16 rpm
Dips/Rows: 4x10
Straight arm bar holds: 2x 30 secs
Wrestling lunges: 2x50 reps
Push-ups: 100 reps
Run:
8.5 miles
Run: 4.5 easy miles
5 mins @ 24kg; 12 rpm
5 mins @ 14kg:; 16 rpm
Dips/Rows: 5x10
Run: 4 miles
SB Shoulder CL: 6x2 @ 150lbs
SB CL: 3x5 @ 150lbs
SB bear hug carry
Press: 3x4 @ 32kg