Warmup

Dips:

10x10

Chins:

10x10

SQ:

100 reps

Gada:

100 @ 20lbs

Stretching

Warmup

PP:
30/30 @ 28kg

Swing:
100 reps @ 28kg

Armor building

Run:  assault treadmill
1 mile

SQ:

50x 135 lbs

10x 225 lbs

20x 135 lbs

Row:

6x12 @ 120 lbs

Planche Pushups:

6x12

Stretching 

Warmup

OAJ:

30/30 @ 28kg

20/20 @ 28kg

15/15 @ 28kg

Swing:

100 reps @ 28kg

Run: assault treadmill

1 mile easy pace

Warmup

Dips:

10x10

Chins:

10x10

SQ:

100 reps

Stretching

Ttl time sub 20’ 

Warmup

PP:

60 reps @ 28kg

Swing:

100 reps @ 28kg

Armor building

BJJ later 

Sq:
5x135
15x185
20x225
10x185
25x135

Row:
6x10 @ 110 lbs

Planche Pushup:
6x10

Ttl time 20 mins

BJJ later

Warmup

OAJ:

30/30 @ 28kg

20/20 @ 28kg

20/20 @ 28kg

Swings:

100 @ 28kg

Armor building

Run: assault treadmill

1 mile sub 10:00

Stretching

BJJ later

Warmup

Dips:
10x10

Chins:
10x10

SQ:
100 reps @ bw

Armor building

Stretching

Warmup

PP:

30/30 @ 28kg

Swing:

100 reps @ 28kg

Armor building

Assault treadmill walk:

1 mile

BJJ:

1 hr flow rolling and some standup work

BW:

177 lbs and leaning out

Sq:

5x135

15x185

20x225-deployed goal

10x185

25x135

Row:

5x12 @ 110 lbs

Planche Pushup:

5x12 

BJJ later

Warmup

OAJ:

30/30 @ 28kg

20/20 @ 28kg

10/10 @ 28kg

SW:

25/25 @ 28kg

Armor building

Run: desert

4 miles easy pace

Stretching

Warmup

Dips:

10x10

Chins:

10x10

SQ:

100 reps @ bw

Stretching

Warmup

PP:
6 mins @ 28kg; 10 rpm

Jerk:
30 reps @ 2x24kg

Rack pull:
5x135
5x225
5x315
5x395
5x405

Armor building

Row:
12107m in 1hr

Row:
1 hr 11193m

Stretching

Sq:

5x135

15x185

15x225

10x185

25x135

Row:

5x12 @ 110 lbs

Planche Pushup:

5x12 

Row:

5000m in 27:04

Warmup

OALC:

6 mins @ 28kg; 7 rpm

Jerk:

30 reps @ 2x24kg

OAJ:

15/15 @ 28kg

Armor building

Row:

2000m 08:22

500m 01:43

Stretching

Handles were too warm and grip was sliding all over the place.  Stuck with jerks.  May just keep this style workout and hope the running, rower, and rack pulls keep my pulling muscles ready for actual LC once I’m back.

Desert Run:

4 miles easy pace

Warmup

Dips:

10x10

Chins:

10x10

SQ:

100 reps @ bw

Armor building

Ttl time:  20 mins

BJJ:

1 hr of easy rolling

Warmup

Rack pull:

5x135 lbs

5x225 lbs

2x315 lbs

2x405 lbs

2x455 lbs

2x475 lbs

LCPP:

6 mins @ 28kg

Armor building

Run:  assault treadmill

1 mile sub 10’ 

Stretching

Health lift:
225x2
315x2
405x2
425x5

Done.  Felt decent.

Run:
2 miles in 16:52

Row:
2000m in 09:38

Stretching

Sq:
5x135
10x185
15x205
10x185
20x135

Row:
5x10 @ 110 lbs

Planche Pushup:
5x12

OALC:
6 mins @ 28kg; 6 rpm

BJJ: 5x 10 min rounds, 30 sec rest
Focused on quick and flowing transitions.  Sub’d my partner 2x, reverse armbar & choke from north south.  Feeling stronger in the roll despite the weight discrepancy.  Gotta be more timely about picking my time to act.

Later....

Dips:
6x12

Chins:
6x10

SQ:
100 @ bw

Warmup

LCPP:

10 mins @ 28kg; 8 rpm

Armor building

Run: assault trdml

1 mile easy pace

Woke up late and it was already sweltering.  No chalk + shitty bells makes for a hard time doing any timed set work.   Gonna have to wake up early despite the night shift to get this stuff done OR swap to a middle of the night session. 

Warmup

SQ:
225x10
245x10
135x20
135x20

Row:
5x12 @ 110 lbs

Pushups: (slow)
3x20

BJJ:  1 hr easy rolling; focus was on top pressure & control

OAJ:

10 mins @ 28kg; 110 reps

Jerk:

30 reps @ 2x24kg

Swing:

100 reps @ 28kg

Armor building

Easy run later, probably 1-2 miles.

Warmup

BJJ:  1 hr of easy 5 min rounds focusing more on moving and position than anything

LCPP:

10 mins @ 28kg; 80 reps

Run:  assault treadmill

1 mile easy pace

Armor building 

Ruck:
7 miles; 15:52 pace

Stretching

GtG Chins:
100 reps

Warmup

SQ:
3x15 @ 135 lbs

T-row:
5x10 @ 110 lbs

Ring PU:
5x10

Easy session due to sciatica.  It’s mostly gone but didn’t want to aggravate it.  Back to heavier loads Monday if it continues to feel better.

Warmup

Dips:
5x12

Chins:
5x12

SQ:
100 reps @ bw

Ttl time:  <20 mins="" p="">
Later....

Ruck:
5 miles 16:00/mile avg w/ 30 lbs

Warmup

BJJ:  2x 20 min rolls 

Got two subs, shoulder locks both times.  Almost got the entry into crucifix that I have been aiming for but got stymied.  Feet are staying lively and getting gamier.

PP:

10 mins @ 28kg; 100 reps

Jerk:

50 reps @ 2x24kg

Swing:

3x 100 @ 28kg

Run:  assault treadmill

1 mile easy pace

Armor building

Warmup

Dips:
5x12

Chins:
5x10

SQ:
100 reps

Total time:  20 mins

BJJ:  2x 20 min rolls
Lively top and bottom game.  Still having some timing issues with butterfly guard, but it will come.  Got the two subs via Americana, with the other arm in an arm bar using my legs.  The next sub was a tight armbar from S mount.  Foot/leg game is increasing.

PP:
10 mins @ 28kg; 100 reps

Swings:
3x100 reps

Armor building

Stretching

GtG pull-ups:
10x10

Stretching throughout the day.

Warmup

SQ:
2x5@ 245 lbs
15 reps @ 225 lbs
25 reps @ 135 lbs

T-Row:
2x10 @ 150 lbs
20 reps @ 100 lbs

Ring Pushups:
3x12

Squat wasn’t heavy.  Just trying to easily add weight and not push anything.  225 went up easily.  135 was like nothing on the bar, quick and snappy.

I’m backing off the weight for rows simply because of plate placement so I’m only getting partials.  45s reduce ROM so I’m probably going to go heavy for 1-2 sets and then rep it out like today.

Warmup

OAJ:

20 mins @ 28kg; 10 rpm

Swings:

3x 100 reps 

Armor building 

Stretching 

Warmup

BJJ:  1 hr

Movement and submission flow drills.  Some rolling with the new guy, advanced white belt, after.  Played a lazy butterfly guard and ended up getting some sweeps and an eventual armbar.

Worked some tricky crucifix entries with Wilson afterwards.

Dips:

5x12

Chins:

5x10

SQ:

100 reps

Armor building

Run:

7 miles easy pace

Stretching

Warmup

SQ:
5x 245 lbs
10x 225 lbs
25x 135 lbs

T-Row:
3x15 @ 135 lbs

Pushups:
3x20

Stretching

Sore today from fighting from bottom position yesterday.  Nobody showed for class so Wilson and I made it a rest day.

Warmup

Dips:

5x10 

Chins:

5x10

SQ:

100 reps 

Stretching

Warmup

BJJ:

Taught class then did positional rolling starting with a person in side control.  Good basic stuff.

PP:

10 mins @ 28kg; 10 rpm

Swing:

3x100 reps @ 28kg

Armor building

Run:

3 miles easy pace 

Warmup

BJJ:  1 hr
Taught some basics then rolled. Worked on controlling the opponent more and less on submissions.  Sweeps and stuff.

SQ:
15x 225 lbs
15x 135 lbs

T-row:
3x12 @ 135 lbs

Ring pushups:
3x12

Stretching

Outside all day today trenching and doing a fiber install so took it kind of easy.

To note:
I’m gonna have to increase SQ weight if I want 25x225.

Late hours and long shifts for the next few days.

Warmup

OAJ:
16 mins @ 28kg; 10 rpm

Swings:
3x 100 reps @ 28kg

Armor building

Row:
2k in 08:45

Stretching

Warmup

Dips: slow
4x12

Chins: slow
4x10

SQ:
100 reps

Stretching

Sore from yesterday’s 2 BJJ sessions.

Warmup

BJJ: 1 hr

We each got a sub, him a shoulder lock and me a choke.  When stuck in side control I used the tips garnered here and the interwebs and stayed more alive.  Still not great in my estimation but I was able to ultimately lock him down into having no options but to transition from side control and then managed to recompose about 1/2 the time.  Toreando is still my go to pass.  Using my legs and feet a lot more to set up chokes and locks.  Definitely has me thinking a ton more about my game.

PP: OH pause

10 mins @ 28kg; 10 rpm

Swings:

100 reps @ 28kg

100 reps @ 28kg

100 reps @ 28kg

Armor building

Run:

1 mile assault treadmill

Stretching

Warmup

BJJ: 1 hr
No subs from either of us.  Tit for tat on control.  I’ve got to get quicker on my hip movements in guard.

SQ:
10x 225 lbs
10x 225 lbs
25x bw

T-bar row:
3x15 @ 120 lbs

Ring pushups:
3x20

Stretching

Warmup

BJJ: 1 hr
No subs from either of us.  Tit for tat on control.  I’ve got to get quicker on my hip movements in guard.

SQ:
10x 225 lbs
10x 225 lbs
25x bw

T-bar row:
3x15 @ 120 lbs

Ring pushups:
3x20

Stretching

Warmup

BJJ: 1 hr
No subs from either of us.  Tit for tat on control.  I’ve got to get quicker on my hip movements in guard.

SQ:
10x 225 lbs
10x 225 lbs
25x bw

T-bar row:
3x15 @ 120 lbs

Ring pushups:
3x20

Stretching

BJJ: 45 mins no rest

Fun roll.  Partner was lively as hell and I was on my ass first thing.  Framing like a mofo and eventually managed some shin shield to get guard.  From there sweep and worked my top game.  Never let him recompose after that.  Managed a choke and a straight arm lock.  Stymied his attempts.  

Arm shit is rough since he’s bigger/stronger & has t-rex arms.  Chokes aren’t much better since he doesn’t have much of a neck.  Good shit. Curious to see how 3-6x a week with an opponent who outweighs me by 60 lbs and same skill level effects my skill set.

Dips: slow

4x10

Chins:

4x10

SQ:

100 reps @ bw

Stretching

Later gonna help teach a beginners class.

Warmup

PP:

10 mins @ 28kg; 130 reps

Swing:

2x 100 reps @ 28kg

Armor building

Run:  assault treadmill

1 mile in 10:00

Stretch

Ended up doing this in the 110F afternoon sun after doing some trenching for a cable install.  Definitely stole my thunder.  Swings felt like they may cause a blister or callous tear due to heat and shitty handle so I kept it short.

Gonna slow down on the PP and allow for an OH pause for a bit.  

Warmup

BJJ:  1 hr
Played mostly guard.  Nothing crazy.

SQ:
20x 185 lbs
5x 185 lbs
25x @ bw

T-Row:
3x10 @ 120 lbs

Ring pushups:
3x15

Stretching

Ttl training time:  1.5 hrs

Warmup

BJJ:  30 min roll

Goal was to keep going til one of gets a submission.  Played a lively top game for a bit but he ended up getting me down.  Managed a decent shoulder lock from guard but I’ll be damned if he broke free.  Eventually ended up in a shoulder lock of my own and tapped right at the 30 min mark.  Good times.

OAJ:

10 mins @ 28kg; 10 rpm

Swing:

3x 100 reps @ 28kg

Armor building

Row:

2k in 08:48

Stretching

Warmup

PP:

15 mins @ 28kg; 10 rpm

Swing:

3x 100 @ 24kg

Armor building

Assault treadmill:

1 mile in 08:22

Stretching 

Pulled 16-20 hr days the last 2 days.  

Easy recovery run:

2 miles on assault treadmill

Warmup

BJJ:  1 hr
Gotta get better at my timing from bottom to counter his top pressure.  Stymied all subs and almost landed a nasty d’arce but lost it.

SQ:
15x 185 lbs
15x 185 lbs
25x @ bw

T-Row:
3x15 @ 100 lbs

Ring pushups:
3x15

Stretching

Ttl training time:  1.5 hrs

Warmup

OAJ:

15 mins @ 22kg; 15 rpm

Swings:

3x100 reps @ 24kg

Armor building

Row:

5k in 23:44

Stretching 

BJJ: 1 hr Lively half guard game turning it to a top game. Lots of of solid pressure from me and he got no subs. He also got a lot more spry than before with his movements. Good stuff.

 Dips: slow count
 3x12

 Chins:
3x12

 SQ: 100 reps

 Run: 1 mile in 08:08

No BJJ today. Woke up with a bad sinus headache due to us going into the dry season. Tons of dust in the air. Later...
Warmup

 PP: 10 mins @ 28kg; 130 reps

 Swings: 300 @ 22kg
 200 @ 22kg

 Armor building

 Run: 1 mile in 07:01

 Stretching

Warmup Row: 5k in 24:27 Yoga and grappling movements as a cool down

Warmup SQ: 25 reps @ 165 lbs 25 reps @ bw T-row: 3x12 @ 100 lbs Ring push-up: 3x15 Stretching

Stayed up to take my final exam for this term. 10 more classes to go and I will be done with this degree. Subsequently, I only got 3 hrs of sleep. Easy session today. Warmup BJJ: 1 hr Was the nail today. Slow on the scramble so spent most of my time on bottom. Been using “pensador” framing to make him pay for his killer top pressure. Feeling worked over though. OAJ: 12 mins @ 22kg; 16 rpm Swing: 250 reps @ 22kg 250 reps @ 22kg No row today. Will make it up on the weekend with a 10k. Stretching Thinking about lengthening the OAJ sets for a bit. Maybe try and get a routine 15-20 mins set in and then begin increasing rpms again.

Warmup BJJ: 1 hr Played a livelier top game using toreando pass and then worked on various back takes and chokes. Guard game was emphasized on bottom and worked an arm lock or two. Since he’s bigger really focused on timing to set my attacks up. Worked well. Dips: 3x20 Chins: 3x10 SQ: 100 reps @ bw Debating on whether to increase reps on dips or to add a little weight.

Grappling partner was a no show, so... Warmup PP: 14 mins @ 28kg; 140 reps Swing: 250 reps @ 22kg 250 reps @ 22kg Armor building Row: 5k in 24:01 Stretching

Got talked into going for a longer trail run. Run: 10 miles in about 1.5 hrs Stretching

BJJ: 1 hr Managed a no gi cross collar using his trap meat as grips. It was nasty. Stayed on top more and managed a few half guard sweeps SQ: 25 reps @ 155 lbs 25 reps @ bw Ring Pushups: 3x15 T-Row: 3x15 @ 90lbs Stretching

Warmup OAJ: 10 mins @ 22kg; 20 rpm Swing: 200 reps @ 22kg 200 reps @ 22kg Armor building Row: 5k in 22:39 Stretching

BJJ 1 hr: Lots of half guard and staying on top. Some guillotine chokes and basic movements. Got tapped out a few as well. Training partner says it’s getting harder to tie me up. Progress? Dips: 3x20 Chins: 3x10 SQ: 100 reps @ bw Armor building

Warmup BJJ: 1 hr More fluid and made a point to use my feet and legs more. Played half guard a fair bit. Solid session. PP: 12 mins @ 28kg; 130 reps Swings: 200 reps @ 22kg 200 reps @ 22kg Armor building Run: 1.5 miles easy pace Stretching

Warmup Rower: 5km in 23:31 Stretch

Warmup OAJ: 10 mins @ 22kg; 20 rpm Swings: 150 @ 22kg 150 @ 22kg Armor building Row: 5k in 27:05 Stretch

Warmup BJJ. Good movement stuff. Got complimented on my ability to throw choke attempts from anywhere. Gibbons arms for the win. Need to work on small man jiu jitsu. I am a small man. Dips: 3x15 Chins: 3x8 SQ: 100 reps Armor building

Warmup PP: 12 mins @ 28kg; 10 rpm Swings: 150 reps @ 22kg 150 reps @ 22kg Armor building Run: 1.5 miles easy pace Stretching Building volume with the lighter swings. Also the handle is closer to a comp diameter on the 22kg AND it’s inside, which makes a big difference when it’s 43C outside. Speaking of handles, the 28kg was made better by some careful sanding but the bell placement digs into the meat of my forearm fiercely. Will definitely have more “kettlebell bump” from this bell.

Wanted to get up for BJJ this AM but a sandstorm and severe thunder storm came in last night keeping me working long into the night. Combine that with an early commanders call and I said fuck it. Gym.... Warmup Pushups: 3x25; slow w/ top pause Chins: 3x8 SQ: 25 reps @ 85 lbs 25 reps @ bw (bethak) Stretching Gonna work this format for weighted SQ & slowly increase the weight for 25 reps. This was very light but this is gonna be a slow and easy increase. Right shoulder feels decent. Slow movements with the chins and pushups to baby it. Volume will increase with these as I grow certain it will handle it.

Warmup OAJ: 10 mins @ 22kg; 15 rpm Swing: 100 reps @ 22kg 100 reps @ 22kg Armor building Row: 5k easy pace Decided I’m gonna sand down and touch up that lone feral 28kg in the outside gym. 22kg just isn’t gonna be enough over the long haul over here.

Dip: 3x20 Row: 3x12 @ 105 lbs taking it light to rehab shoulder SQ: 100 reps bw Changing it up a bit for variety sake. Not gonna chase numbers, just easy baseline hypertrophy and movement sessions for this.

Warmup PP: 10 mins @ 50 lbs; 12 rpm Swings: 100 reps @ 50 lbs 100 reps @ 50 lbs Run: 1 mile easy pace Armor building No chalk that I can find. That plus the high temps make grip an issue for cleans on longer sets. The handles have that slick coat on them. Turns out there is BJJ at 6am here 4 days a week. Gonna try and hit that up. Now that I’m here and see what’s available I will be tailoring my plan. Fun times.

After long layovers and delays, I got into the hotel past midnight. Slept in & then this... Run: 1 mile 100 reps of: Pushups Rows SQ Easy yoga movements for cooldown.

Final KB workout stateside. Traveling tomorrow. Warmup LCPP: 12 mins @ 32kg; 6 rpm SQ: 50 reps @ 22kg Stretching Wanted a low and slow set. This felt good. Hopefully I will have some bells where I’m going.

Warmup LCPP: 10 mins @ 24kg; 8 rpm SQ: 100 reps @ bw Gada: 50 reps @ 30 lbs Stretching Family time at the local park. Heat index of 115°F.

Warmup OAJ: swap on 25 reps 10 mins @ 32kg; 100 reps Armor building

Warmup SN: 8 mins @ 22kg; 14 rpm OAJ: 15/15 @ 36kg SQ: 100 reps @ bw Stretching

Back home for a few days before lift off. Warmup LCPP: 10 mins @ 36kg; 6 rpm Run: 2.5 miles easy pace Stretching

Hotel workout 5 sets of 20, no rest: Pushup V-up SQ Stretching

Warmup LCPP: 6 mins @ 24kg; 12 rpm Stretching Family time

Pushup/Archer Rows: 3x25 reps Stretching

Lackland PT Dips/chins: 20-15-15 Run: 1.5 miles easy pace May do Maxwell’s BJJ in 15 later.

Run: 3 miles in 24:12 Stretching

Combatives all day. Later... SN: 6 mins @ 50 lbs, 15 rpm PP: 6 mins @ 50 lbs; 14 rpm Armor building

Traveling all day. Warmup Run: 1 mile Dips/Chins Arms

Got smallpox and yellow fever vaccines today. Anticipating feeling like crap over the next week. Today.... Bench/chins: 3x8 135#/bw Arms

Office workout Pushups/SQ/Archer rows: 100 reps of each

Warmup SN: 6 mins @ 22kg; 15 rpm OAJ: 25/25 @ 36kg Armor building

Warmup SN: 6 mins @ 22kg; 15 rpm OAJ: 25/25 @ 36kg Armor building

Warmup SN: 8 mins @ 22kg; 15 rpm OAJ: 2 mins @ 36kg; 12 rpm ...1 min rest... 2 mins @ 36kg; 12 rpm Armor building Ruck: 2.5 miles w/30 lbs; unpaced Stretching

Warmup SN: 6 mins @ 22kg; 15 rpm Jerk: 4x 1 min on/1 min off @ 2x32kg; 10 rpm Stretching Solid. Last set with the 32s had my lockout dying. Not failure but close. Wanted 40 reps to mark me being on the downslope to 40.

Saturday office workout Pushups/SQ/Archer pull: 4x25 reps Stretching

Run: 2 miles easy pace Stretching

Due to lightning...

10 sets of 10 pushups/10 squats w/ 30 lbs ruck, no rest

Gada:
50 reps @ 30 lbs

Ouch.  Good news is the Alice pack frame is absolutely comfortable.

Warmup SN: 6 mins @ 22kg; 15 rpm Jerk: 4x 1 min on/1 min off @ 2x32kg; 10 rpm Stretching Solid. Last set with the 32s had my lockout dying. Not failure but close. Wanted 40 reps to mark me being on the downslope to 40.

Passed another class, then this quick session before picking up the boy and running errands.

SN:
4 mins @ 24kg; 14 rpm

PP:
4 mins @ 36kg; 10 rpm

Maybe calisthenics later.

I want to film a snatch set sometime this week for form critique.

12 hour field shifts

SN:

10 mins @ 22kg; 14 rpm

...rest 2 mins...

PP:

10 mins @ 22kg; 100 reps

Calisthenics

More drill sessions

LCP:

6 mins @ 22kg; 50 reps

C&J:

3x3 @ 145 lbs

Chins:

3x10

SQ:

2x20 @ bw

1x10 @ 145 lbs

Pushups:

60 reps

Stretching

No rest.

Warmup

SN:
4 mins @ 24kg; 16 rpm

Armor building

Tomorrow starts a long 2 weeks of annual training for Guard.

Prob will bring a bell to sneak in a set or two of SN

Warmup

SN:
8 mins @ 22kg; 12 rpm

PP:
4 mins @ 36kg; 8 rpm

Pushups:
100 reps

Rows:
100 reps

SQ:
100 reps

Warmup

SN:
6 mins @ 24kg; 15 rpm

Maybe some easy ruck miles with the family later depending on the temp.

Passed another IT cert/class today.  Currently aiming for one per week or so. So far so good.

Warmup

SN:
4 mins @ 24kg; 14 rpm

PP:
6 mins @ 36kg; 8 rpm

Stretching

Warmup

SN:
4 mins @ 24kg; 14 rpm

Ruck:
10 miles w/30 lbs

Stretching

Warmup

SN:
4 mins @ 24kg; 15 rpm

Pushup:
100 reps

Stretching

Warmup

SN:
6 mins @ 24kg; 14 rpm

Pushups:
20-20-20

Rows:
15-15-15

Stretching

Warmup

SN:
4 mins @ 24kg; 15 rpm

Armor building

Stopped the set at 2 mph due to hand issues.  No tears but I could feel a sore spot on each.

Warmup

SN:
6 min @ 24kg; 14 rpm

LCPP:
6 mins @ 32kg; 6 rpm

Ruck:
2 miles w/30 lbs

Warmup

OAJ: no rest
15/15 @ 42kg
20/20 @ 36kg
20/20 @ 32kg
20/20 @ 24kg

Pushups:
25-25-25

Rows:
40-40

Yoga

Letting the hands rest today.

Warmup

SN:
6 mins @ 24kg; 14 rpm

Pushups:
40-30-20

Rows:
20-20-20

Ruck:
2.5 miles w/ 30 lbs

This is my best SN set so far.

Warmup

Ruck:
1.15 miles w/30 lbs

LCPP:
6 mins @ 32kg; 6 rpm

Armor building

Stretching

SN:
6 mins @ 24kg; 12 rpm

Pushups:
30-30-30

Rows:
15-15-15

Stretching

BJJ later

Ruck:  w/30 lbs
20.34 miles in 4:54

Feet are not happy.

Ruck:

3.5 miles in 58 mins w/ 30 lbs back

SN:

4 mins @ 24kg 12 rpm

2 mins @ 24kg; 16 rpm 

PP

Pushups:

30-30

Rows:

25-25

SN:
5 mins @ 22kg; 12 rpm

Pushups:
25-25

Rows:
20-20

Ruck:

2.54 miles w/ 30 lbs 

Pushups:

20-20-20

Rows:

15-15-15

Warmup

SN:
4 mins @ 32kg; 12 rpm
2 mins @ 22kg; 15 rpm

Armor building

Warmup

SN:
2 mins @ 32kg; 12 rpm
2 mins @ 24kg; 15 rpm
2 mins @ 22kg; 15 rpm

Armor building

Going to watch the wife kick some ass at a kickboxing competition.

Moving the caravan tomorrow!

Warmup

SN:

4 mins @ 24kg; 15 rpm

Armor building 

Warmup

Ruck:
2.53 miles in 42 mins @ 20 lbs

Calisthenics

Warmup

SN:
5 mins @ 22kg; 15 rpm

Armor building

Easter easy set

SN:
5 mins @ 22kg; 15 rpm

Stretching

Now for family time.

Ruck:
6 miles w/20 lbs pack; 14:09 avg pace

SN:
4 mins @ 22kg; 15 rpm
2 mins @ 22kg; 15 rpm

Stretching

Office all day, then home.

Warmup

OALC:
10 mins @ 22kg; 12 rpm

Yoga

This didn’t feel horrible but I could feel the slightest of twinges in the nether region.  Which sealed the deal on me giving my body a week to heal after this competition on Saturday.

Maybe a run & some yoga between now and the comp.

Warmup

LCPP:
12 mins @ 34kg; 6 rpm

Lunch BJJ

Easy pace.

Final station workout

Warmup

No rest...

Swings:
100 reps @ 32kg

Pushups:
50 reps

Chins:
20 reps

Stretching

Warmup

LCPP:
10 mins @ 34kg; 72 reps

Stretching

Lunch BJJ