X3 week 11 push 1

OALC:  4 mins @ 24kg; 8 rpm

Walk

 X3 week 10 still going strong

OALC:  4 mins @ 36kg; 5 rpm

Dog walk

Run:  3 miles

 X3 week 10 push day 1

OALC:  10 mins @ 24kg; 60 reps

Dog walks

 X3 week 9 pull 2

Swings:  100 reps @ 24kg

Dog walk:  1 mile

X3 week 9 pull 2

Finally got the feet for my X3 platform, so no more using the bands on my feet.  The platform makes a huge difference in the pulls in terms of stability and tension.

 Run:  3 miles, 09:15/mile

X3 week 9 push 1

 X3 week 8 pull 2

Stretching

 X3 week 8 push 2

 X3 week 8 pull 2

 Early BJJ:

Worked some basic x-guard and dummy sweep.  Rolled for 20 mins after.  

X3 week 8 push 1

 HSN:

30 mins @ 22kg; 315 reps

X3 week 7 push 3

Stretching

 X3 week 7 pull day 2

Yoga later

 X3 week 7 push day 2

 X3 week 7, pull day 1

 X3 week 7 push day 1

AM BJJ:  mostly standup and hand fighting 

 X3 week 6, push 2

HSN:

10 mins @ 22kg; 100 reps

OALC:

4 mins @ 22kg; 40 reps 

 Warmup

X3 week 6, push 1

HSN:

20 mins @ 22kg; 200 reps

Walk later

  X3 week 5, push 3

OALC:

4 mins @ 36kg; 6 rpm

HSN:

10 mins @ 22kg; 115 reps

36kg definitely felt heavy.  I remember doing this for 10 mins at 10 rpm.  Jeezus I need to get back to lifting the heavier bells.

 X3 week 5, push day

 X3 week 5, pull day 1

Run:  2 miles

 Keeping up the x3 weekly layout.  I believe it changes on week 5.

LC:

3 mins @ 2x24kg; 6 rpm

HSN:

24 mins @ 22kg; 208 reps

Slow and easy today.  Knee felt great overall during LC.

 Week 4 X3, pull day 2

Delivery came for building materials some time in the early morn.  Dropped it off on the front driveway. So I spent my afternoon moving about 2 tons worth of materials to the back area for staging.

 Week 4 X3 push 2

Run:

3 miles in 26:00

Stretching

 Week 4 X3 pull day1

 Week 4 X3, push day 1

HSN:

20 mins @ 22kg; 200 reps

Stretching

Putting together an outbuilding/tool shed.

 Been sticking to the X3 schedule.  Finally got a kettle session in.

Warmup

HSN:

16 mins @ 22kg; 10 rpm

X3 week 3, pull 2

Drill weekend coming up so maybe a run but that’s it.

 X3 week 3, push day.

Now on day shift so workout schedule will change a bit, hopefully for the better.

 X3 week 3, pull day

 X3 Week 3, push day.  

Still shooting for 40 reps on all sets.  Overhead press is still sitting at 25-30 reps.  Tri's are fried after the chest and tricep press sets.

 Run:  3 miles in 27:00

 Warmup

X3 week 2 pull day

HSN: 18 mins @ 22kg; 10 rpm

 X3 week 2 push day.  Slowed down and focusing on working towards a solid 40 reps on each set.

 X3 week 2, pull day

 HSN:

16 mins @ 22kg; 10 rpm

Something light.  Gonna be like this for a bit.

 Warmup

X3 pull day

HSN:

14 mins @ 22kg; 10 rpm

Stretching

Goal with X3 is to just shoot for 40 reps in all exercises before moving to the next band up.  Reps are slow, about 2 secs up and 2 secs down.  Constant muscle tension.

Shoulder feels great.

 Warmup

X3 push day

 X3 pull day

Stretching

1st day if X3 program.

Push day

HSN:

14 mins @ 22kg; 10 rpm

Stretching

Prob go on a dog walk between conference calls.  

 Slept maybe 7 hrs in the last 48 due to work and life goings on.  Something light and easy.

Warmup

LCP:  10 mins @ 22kg; 8 rpm 

Stretching 

 Run: 

1.5 miles in 10:00

 Warmup

HSN-PP complex:

10x5 @ 2x22kg

Yardio

 Cut, hammered, and hauled concrete away yesterday.  Something easy for the day as I’m a bit sore in the hands.

Warmup

HSN:

10 mins @ 22kg; 10 rpm

Yoga

Dog walk later.

 Warmup was crawling around the rental house doing pest control.

HSN:

10 mins @ 28kg; 12 rpm

Rope Rows:

50 reps @ 28kg

Stretching

https://youtu.be/CWHGG9jjX0w

 Back from vacation with car troubles galore.  Some lifting to clear my head.

LCPP:

10 mins @ 22kg; 70 reps

 Bike ride around Grand Canyon South Rim w/family:

20 miles 

 Vacation run:

2 miles, 8:57/ mi

 Vacation Run:  3 miles, 9:31/mi

 Last KB session for a week or more.  Going on vacation.

Warmup

HSN:

5x2 mins @ 32kg; 12 rpm

Pushups:

3x15 w/10kg pack

SQ:

3x20 w/10kg pack

Row:

3x20 @ 24kg

Stretching

 Boy’s soccer game

Later....

LCPP:

10 mins @ 22kg; 110 reps

Just wanted some easy conditioning with a lighter weight.

 Something easy today.

Warmup

HSN:

12 mins @ 32kg; 90 reps

Pushups:

10x5 w/10kg 

Rows:

10x5 @ 2x24kg

Lunges:

100/100 

Stretching

Off for 2 weeks.  Leaving Tuesday for the desert with the family.  Hiking, running, and some calisthenics.  Also, drinking. 

 Warmup

HSN: ttl time <20 mins

10x5 reps @ 2x24kg

Stretching

Nap time.

 Run:

3 miles, 8:49 pace

Stretching

 Warmup

HSN: (pause OH)

10 mins @ 36kg; 6 rpm

Pushups:

3x18 w/10kg

Ring Chins: (pause at top)

3x6

SQ:

2x100 reps 

Hike with the family later, 10kg pack.

 Warmup

HSN:

15 mins @ 32kg; 7 rpm

OAJ:

15/15 @ 36kg

Pushups:

3x16 w/ 10kg

SQ:

3x30 w/10kg

Rows:

3x15 @ 2x24kg

Stretching

 DDP Yoga:

Energy

 Warmup

HSN to PP:

10x5 @ 2x22kg

Stretching

Nap and then work tonight

 Run:

3 miles 08:58/mi

Stretching

 Up all day yesterday and today.

Warmup

HSN:

6 mins @ 32kg; 12 rpm

Pushups:

100 reps

Lunges:

100 reps

Chins:

2x15 reps

 Warmup

HSN:

10 mins @ 22kg; 14 rpm

Pushups:

3x25

SQ:

3x30

Row:

3x15 @ 2x22kg

Stretching

Working tonight, drill tomorrow thru Sunday, with work again Sunday night.  I may try to work I am easy run and some yoga but not much else.

 Warmup

HSN to PP

5x10 @ 2x22kg

Chins:

5x GtG

Soccer practice later

 Warmup

HSN:

20 mins @ 32kg; 6 rpm

Dands:

3x20

Ring chins w/hold at top:

3x6 

Lunges:

3x25

Stretching

Work tonight and possibly a drill day at the unit tomorrow.

 Warmup

HSN:

18 mins @ 32kg; 6 rpm

Pushup:

3x15 w/ 10kg

SQ:

3x30 w/ 10kg

Rows:

3x15 @ 2x24kg

Stretching 

 Run:

4 miles, 9:38/mi

Keeping HR <125.  I’ve been noticing on the kb half marathon sets that the HR starts to climb at the 15-20 mins mark.  Trying to smooth that out and add some volume to the gas tank.

 Early AM BJJ

Press:

6x5 @ 2x24kg

Ring row:

3x15

Pulley pummel:

100 reps

Gtg Gada

Stretching 

Boy’s soccer practice later

 HSN:

16 mins @ 32kg; 6 rpm

Pushups:

3x15 w/ 10kg

Chins:

3x8

Lunges:

3x30

Stretching

Kid’s soccer practice, then work.

 Warmup

HSN:

14 mins @ 32kg; 6 rpm

Pushup:

3x15 w/ 10kg

SQ:

3x30 w/ 10 kg

Row:

3x15 @ 2x24kg

Stretching

 Warmup

HSN: 15 min @ 32kg; 7 rpm

Stretching

 Run:

3 miles, 9:25/mi

Stretching

Only 4 hrs of sleep.  Honestly don’t know why. Back to the grind tonight.

 Warmup

HSN:

15 mins @ 32kg; 102 reps

-3x thru-

Dands:

15 reps

Lunges:

30 reps

Ring chins:

6 reps (hold at top)

 Ruck:

2 miles in 35’, 20kg pack

 Dog walk

LCPP:

10’ @ 28kg; 6 rpm

Stretching

 Back at it.

HSN:

18 mins @ 32kg; 120 reps

Pushups:

3x12 w/10 kg

SQ:

3x30 w/10 kg

Rows:

3x12 @ 2x24kg

Yardio 

 Run: 3 miles in 27 mins, 10 lbs pack

 Small cut on the pinky keeping me from snatching.

Warmup

OAJ:

2x 4 mins @ 32kg; 12 rpm

-5x-

Pushup:  15 reps

Ring row:  15 reps

SQ:  20 reps

Stretching

 Quick and dirty 

-3x-

Pushups: 15 reps w/ 10kg pack

SQ:  30 reps w/ 10kg pack

Row:  12 reps @ 2x24kg

Ttl time 8 mins

Rest of the day is family time and some studying.  May do some grappling stretches or some stick work with the kid later.

 Strength session

10x

Press:  5 reps @ 2x24kg

Swing: 10 reps @ 2x24kg

Ttl time: 12 mins

 Run:

3 miles, 09:12/mile

Hammies are tight and still don’t have my sleep schedule adjusted for 3rd shift.  Goal for the rest of the month is to keep the HR <130 bpm.

 Warmup

HSN:

2x 6 mins @ 32kg; 8 rpm

Pushups:

3x12 w/10kg pack

Chins:

3x15 @ bw

SQ:

100 reps @ bw

Stretching 

Slowly testing hand endurance.  Feeling good.  Knee isn’t hurting.

Easy strength 

-5x-

Press: 20 reps@ 2x22kg

Swing:  20 reps@ 2x22kg

Later...

DDP Yoga (maybe strength builder)

Run:

3 miles in 32 mins @ 10 lbs pack 

Gada:

100 reps @ 30 lbs 

Going to 3rd shift tonight and got an anthrax vaccine this weekend.  Decided for some easy volume instead of pushing it.

Warmup

HSN: (1-2 min rest)

7x 2 mins @ 32kg; 8 rpm

Pushups:

3x12 w/ 10kg pack

Chins:

3x12 w/ 10kg pack

Lunges:

3x30 w/ 10kg pack

Stretching

Nap later before work.

Easy Strength Work.  

-5x in 10 mins-

Seesaw Press:

20 reps @ 2x22kg

Swing:

20 reps @ 2x22kg

Stretching

Run:

3 miles, 8:45/mi

Stretching

Work all week.  Moving to 3rd shift next week.

Warmup

HSN:
3x 4 mins @ 32kg; 8 rpm

Pushup:
3x12 w/ 10kg pack

Lunge:
3x30 w/ 10kg pack

Chins:
3x6 w/ 10kg pack

Stretching

 Makeup Drill day at the unit all day.

At home...

Warmup

HSN:
10 mins @ 32kg; 80 reps (PB)

Dands:
2x25 reps

SQ:
2x25 reps

Rows:
2x 25 reps @ 2x22kg

Stretching

Office day, then:

Warmup

-5x-
Press:
10 @ 2x22kg

Swing:
20 @ 2x22kg

Worked on some soccer play with the boy

Run:
3 miles, 9:04/mile

Spent the weekend moving the grandad into the house.  I’m burnt out but got this done.  Trying out the new 12 rpm at this weight.  Felt good muscularly, HR increase was manageable but busier.

Warmup

HSN:
3x 2 mins @ 32kg; 12 rpm

Pushup:
3x12 w/ 10kg pack

Chins:
3x6 w/ 10kg pack

Lunges:
3x30 w/ 10kg pack

Stretching

Warmup

HSN:
7 mins @ 32kg; 10 rpm

Pushups:
3x10 w/10kg pack

Lunges:
3x30 w/10kg pack

Rows:
3x10 @ 2x24kg

Yardio

Stretching

Moving the grandpas stuff tomorrow and possibly Sunday.

HSN:
30 mins @ 14kg; 10 rpm

Stretching

Warmup

LCPP:
10 mins @ 36kg; 5 rpm

Gada:
50 reps @ 30 lbs

Dog walk

Warmup

HSN:
7 mins @ 32kg; 10 rpm

Jerks:
15 reps @ 2x28kg

Pushups:
3x10 w/10kg pack

Lunges:
3x30 w/10kg pack

Chins:
3x5 w/10kg pack

Stretching

Right knee didn’t like the increase in weight on the jerks, despite being wrapped.  So with that I’m going to opt away from them and continue to build my HSN & weighted lunge numbers for leg strength and see if it heals.  I’m tired of trying to do stuff only to have it start aching again.

Had to go in to the office today, then virtual adoptive parents class for 3 hrs after.

Quick and easy movement.

HSN:
10 mins @ 22kg; 130 reps

Stretching

Got drill Fri-Sun.  May hit a run or something.

6x
Press: 10 reps @ 2x22kg
Swing: 10 reps @ 2x22kg

Pushups:
20 reps w/10kg pack

Stretching

Easy strength work.

Run:
3 miles, 8:55/mi

Stretching

Warmup

HSN: 5x
2 mins @ 32kg; 10 rpm

Jerk:
30 reps @ 2x22kg

Pushups:
3x20

Pullups:
3x12

Lunges:
3x30

Stretching

Jerks were for testing the knee.  Took a slightly narrower stance than my LC position and it felt decent.  May be the norm since it reduces the chance of lateral movement that seems to be my bane.  Will keep it in the mix and see if I can keep the narrow stance while doing cleans some time later.

YRG 20

Play with the boy outside

Warmup

HSN:
6 mins @ 32kg; 10 rpm

LCPP:
6 mins @ 28kg; 6 rpm

Renegade row:
3x 2 min sets @ 2x22kg; 25 reps

Lunges:
3x30

Pushup:
3x25

Stretching

Run:
3 miles, 8:45/min

Stretching

6x
Press: 10 reps @ 2x22kg
Swing: 10 reps @ 2x22kg

Stretching

Had to go into the office today.  Got home just in time to squeeze this in before the thunderstorms.

Run:
1.5 miles in 10:33

Ab work

Not much Kb today.

Circuit: 5x

Lunge: 20 reps (1st 2 sets @ 2x22kg)
Pushup:  15 reps (hollow pause @ top)
Ring Row:  20 reps

Virtual Pentathlon Meet

Clean- 96 reps @ 36kg
LCP- 60 reps @ 24kg
Jerk- 80 reps @ 32kg
HSN- 54 reps @ 24kg
PP- 116 reps @ 24kg

Overestimated my strength level and the humidity.  Got a small blister during Cleans that got pinched and turned into a decent blood blister on the left during HSN.

Kept Jerk heavy but very conservative due to my knee.  HR was through the roof during Jerk and there was a bit of unsteadiness in the knee but no pain.

I thought I had PP for max reps but my left gave out and I was swimming in a lactic sea.

Fun times overall but I forget just how tough Pent can be if the weights are a bit off.  Currently drinking a beer in shame and wishing my bells would put themselves up.

Warmup

-5x-
Seesaw Press:
10 reps @ 2x22kg

Swings:
15/15 @ 36kg

Then...

Chins:
2x10

Club play

Stretching

Feeling a bit tight and sore.

Warmup

HSN: 1 min rest/set
6 mins @ 32kg; 10 rpm
3x 2 mins @ 32kg; 10 rpm

-BW Circuit- 3x, no rest
Pushups:  15 reps
Chins: 12 reps
Lunges:  30 reps

Stretching

Warmup

LCPP:
6 mins @ 2x26kg; 10 rpm

Pushups:
50 reps

Rows:
50/50 @ 24kg

Alternating Lunge:
100 reps

Lake time with the boy.

Long day at the unit.  Something quick before family time.

HSN:
6 mins @ 32kg; 11 rpm


https://youtu.be/BS54WrETkxA

Run:
3 miles, 8:38/mi

Early AM BJJ:
Guard passing and situational rolling

Warmup

-10x-
Press:
4 reps @ 2x28kg

Swing:
15/15 @ 36kg

Stretching

Run:
3 miles, 8:37 pace

Stretching

Thermostat/AC issues at the rental house so had to get this one in early, hence less volume.

Warmup

HSN:
6 mins @ 32kg; 10 rpm
4 mins @ 22kg; 15 rpm

3x:
Dand/push-up: 10/10
Pull-up:  10
Lunge: 30

Stretching

Despite a weekend of relaxed diet, still looking like the birthday recomp is holding steady.

Slept in a bit

Warmup

LCPP:
20 mins @ 28kg; 100 reps

Stretching

Taking the family to the lake for a bit today.

Warmup

Strength circuit:  10x

Press:
4 reps @ 2x28kg

Swing:
15/15@ 36kg

Ttl time:  30 mins

Stretching

Early AM Run:
3 miles, 8:42/mi


BJJ for the first time since covid.

Worked on half Guard stuff then rolled.  Me and my favorite purple belt rolled.  Got him 3x out of 4 over the course of 35 mins of rolling.  Rolls were half gi, then we doffed the tops.

Felt good and knee held up.

Warmup

LC:
3 mins @ 2x24kg; 8 rpm

HSN:
6 mins @ 26kg; 13 rpm

LCPP:
6 mins @ 32kg; 6 rpm

L-seat transitions & holds:
3x3

Chins:
3x10

Lunges:
3x30

Stretching

Mini pentathlon

5 mins total/ 1 min each:  81 reps

Clean
Clean & Press
Jerk
Half Snatch
Pushpress

https://youtu.be/Poe_9qFYqh0

Warmup

HSN:
18 mins @ 26kg; 180 reps

LCPP:
6 mins @ 36kg; 6 rpm

Parallette pushups with green band:
3x10

Rows:
3x20

Lunges:
3x30

-Cardio-

Run:
3 miles, 8:38/mi

Stretching

-Strength day-

10x

Press/Seesaw Press/Press:
1/2/1 @ 2x28kg

Swings:
10/10 @ 42kg

Outside with the kiddo.

Warmup

Run:

3 miles, 8:42/mi

Stretching

Warmup

HSN:
8 mins @ 26kg; 14 rpm

LCPP:
10 mins @ 32kg; 60 reps

L-seat transitions & holds:
3x3

Chins:
3x10

Lunges:
3x30

Stretching

Took yesterday as a rest day.

Today:

Warmup

HSN:
8 mins @ 24kg; 15 rpm

LCPP:
6 mins @ 36kg; 6 rpm

Parallette Push-up(hold hollow & slow):
3x10

Row:
3x20

Lunge:
3x30

Warmup

Strength circuit:  10x
Press:
6 reps @ 2x24kg

Swings:
10/10 @ 42kg

Ttl time: 18 mins

Chins:
2x20 reps

Stretching

Warmup

Run:
3 miles, 9:00/mi

Stretching

May do YRG with the wife later.

Warmup

HSN:
6 mins @ 28kg; 13 rpm

LCPP:
10 mins @ 24kg; 90 reps

Chins:
3x10

Lunges:
3x30

L-seat transitions/planche holds:
GtG sets of 3

Ruck: xero sandals

6 miles, 14:48/mi @ 25#

Stretching 

Warmup

HSN:
8 mins @ 28kg; 12 rpm

LCPP:
10 mins @ 32kg; 6 rpm

Parallette Push-up:
3x10

Row:
3x20

Lunge:
3x30

Warmup

Strength circuit:  10x
Press:  5 reps @ 2x24kg
Swings:  10/10 @ 42kg

Stretching

Run:
1.1 miles to park

Ruck w/family:
1 mile @ 50 lbs

Run:
1.1 miles back home

Cleans:
5 mins @ 36kg; 85 reps

https://youtu.be/cDGDrNRBx5g

Warmup

HSN:
15 mins @ 24kg; 200 reps

LCPP:
8 mins @ 32kg; 6 rpm

Parallette Push-up:
3x10; slow & hold hollow for 5 sec @ top

Rows:
3x20

Lunge:
3x30

BJJ mobility, dog walk, and outside time with the boy.

Run:
3 miles 8:24/mi

Warmup

Strength circuit: 5x
Press: 10 reps @ 2x22kg
Swing: 20/20 @ 36kg

Chins:
3x10 reps

Stretching

Run:
3 miles in 26:40

Stretching

Warmup

HSN:
20 mins @ 24kg; 240 reps

LCPP:
6 mins @ 32kg; 6 rpm

Parallette Push-up:
3x10; slow & hold hollow for 5 sec @ top

Rows:
3x20

Lunge:
3x30

Dog walk and BJJ stretching/mobility later

Run:
3 miles, 8:48/mile

Ending HR 136 bpm

This felt great.

10 min easy strength session

5x
Press:  10 reps @ 2x24kg
Swing: 10/10 42kg
Farmer walk: 25 meters @ 2x32kg

Clean:
5 mins @ 28kg; 103 reps

BJJ movements later

https://youtu.be/_anBTygEgk4

Recovery run:
3 miles, 9:13/mile

Warmup

HSN:
6 mins @ 28kg; 15 rpm
2 mins @ 28kg; 16 rpm

PU to L-seat:
6x3

Ring row:
3x20

Lunge:
3x30

Stretching

Dog Ruck:
1 mile w/ 25 lbs

Warmup

HSN:
4 mins @ 36kg; 24 reps
20 mins @ 22kg; 240 reps

Pushpress: testing it out
10/10 @ 36kg

Parallette Push-up:
3x10; slow & hold hollow for 5 sec @ top

Rows:
3x20

Lunge:
3x30

Dog walk and BJJ stretching/mobility later

Recovery run:
1.5 miles easy pace

10 min easy strength session

5x
Press:  8 reps @ 2x24kg
Swing: 10/10 42kg

Yardio

BJJ movements later

Run:
3 miles, 8:45/mile

Warmup

HSN:
6 mins @ 28kg; 14 rpm
2 mins @ 28kg; 15 rpm

PU to L-seat:
6x3

Ring row:
3x20

Lunge:
3x20

Stretching

Warmup

HSN circuit:  2x
10/10 @ 36kg
20/20 @ 28kg
25/25 @ 22kg

Vid is of the 1st round

https://youtu.be/ZqTNE_GZr1E

Parallette push-up:
100 reps

Ring row:
3x20

Lunge:
3x20

Splitting wood that came down in the neighbors yard.

Easy recovery run:
1.4 miles slow pace

YRG 20

100 BJJ movements

Tomorrow will be the dreaded HSN ladder again.  Gonna try for 2 rounds of:

2x
10/10 @ 36kg
20/20 @ 28kg
25/25 @ 22kg

We shall see how it goes!

Warmup

Swing/Press circuit: 10x
10x @ 44kg/ 5x @ 2x24kg

100 swings/50 presses in approx 10 mins

Some BJJ movements & a dog walk later

Warmup

Recovery Run w/Xero sandals:
3.5 miles; 09.31/mile

100 BJJ movements

Dog walk

Had to excise a planar callus last night, as it was causing some pressure to my foot.  Felt tons better today.  Calves had some pump afterward but no pain or issues and the sandals are as comfortable as they are ugly.

Warmup

HSN:
10 mins @ 28kg; 12 rpm

Pushup to L-seat:
3x5

Woss Row:
3x20

Lunges:
3x25

Stretching

Warmup

HSN circuit:
2x
5/5 @ 36kg
10/10 @ 28kg
20/20 @ 22kg
Ttl time: 12 mins

Parallette push-up:
100 reps

Row:
3x20 @ 2x24kg

Banded TKEs:
100/100 w/ “heavy” band

Walk with family & some BJJ movements later.

Dog walk, then...

BW Circuit: 6x
10x Dands
20x lunges
10x Ring rows
10x BJJ sit up

Ttl time:  12 mins

Stretching

Maybe YRG later

Run:
2.6 miles, 8:32/mile
Stretching

Warmup

HSN:
10 mins @ 24kg; 135 reps

Pushup to L-seat:
3x5

Woss Row:
3x20

Lunges:
3x25

Stretching

Run:
2.3 miles 8:57/mile

Stretching

Maybe YRG 20 later.

Warmup

OAJ:
6 mins @ 24kg; 15 rpm

Swing:
100 reps @ 24kg

Lunge:
50 reps @ bw

Stretching

Knee felt decent during the jerks and swings.  I feel like the right knee was trying to flare out the wider my stance was, so I was conscious to keep a narrow stance and keep the 2nd dip controlled & crisp.  The drop was also very controlled so as to not tax the knee much.

Lunges felt great.

Rehab run:
2.2 miles in 19:45

Stretching

Maybe YRG 20 later with the wife OR BJJ movement stuff

12oz curls

3x Dand/Ring Row/ Lunge:
20/20/30

Pulley Pummel:
100 reps

Ttl time: <10 mins="" p="">
Hands are a bit cut up from yard work so no bells for a few days.

Warmup

YRG 20

HSN:
10 mins @ 22kg; 14 rpm

Tree chins:
10 reps

Ring rows:
2x20

Walk & stretching later

Knee is feeling better as long as I don’t bend it too far.  Jerks & squats are out for now.

Wed

HSN: 1 hand switch
12 mins @ 14kg; 15 rpm

Stretching

Attempted OALC but knee isn’t feeling it.  Still having some tenderness and occasional popping along interior of right knee (MCL?).

Guess it’s mostly calisthenics this week.

Swings:
25/25 @ 42kg

Parallette Pushup:
3x20

Suspension Row:
3x20

Stretching

Maybe an easy walk with the family later.

Warmup


Some interval work

LC: 30’ on/30’ off
20x 4 reps @ 2x32kg
Ttl:  80 reps

Seesaw Press:
3x16 @ 2x24kg

Row:
3x15 @ 2x24kg

SQ:
30 reps @ 2x24kg

Final set of LC:
https://youtu.be/h6GdaikR0Kk

Warmup

Started LC @ 2x28kg but it just felt off and not good.  Decided to go for a run instead.

Run:
1.5 miles 11 mins

Easy cardio

Warmup

HSN:
10 mins @ 24kg; 13 rpm

Walk w/ dog

Stretching

Gracie Game stuff w/boy

Monday 3/23

Warmup

OALC:
10 mins @ 36kg; 6 rpm

Dands:
3x 25 reps

Row+ab twist:
100 reps @ 12kg

Sunday 3/22

Ruck:
2 miles w/ 70 lbs in 32 mins

Friday 3/20

Volume is the name of the game.

Warmup

LC:  30s on/30s off
20x 3 reps @ 2x32kg
Ttl:  60 reps

Seesaw Press:
3x16 @ 2x24kg

Row:
3x15 @ 2x24kg

SQ:
30 reps @ 2x24kg

Stretching

Reds felt light the whole way through.  HR averaged around 140 bpm the whole LC set.

Got sent home on an on-call status for the time being to prevent possible spread of any covid since the neighboring building.

Warmup

HSN:
10 mins @ 22kg; 18 rpm

Stretching

Walk later with the fam.

Warmup

OALC:
10 mins @ 36kg; 62 reps

SQ:
100 @ bw

Pike pushups:
3x12

Row+ab twist:
100 @ 12kg

Stretching

Yesterday:
1.5 mile ruck @ 70 lbs

1 mile ruck @ 70 lbs

Warmup

LC: 40 secs on/ 40 secs off
5x 6 reps @ 2x32kg
Ttl: 30 reps

Seesaw press:
3x16 @ 2x24kg

Row:
3x14 @ 2x24kg

SQ:
30 reps @ 2x32kg

Trying to get faster with the comp load.  This was enjoyable.  I felt like I had another 2 mins in before form would begin to deteriorate.  I will take it.

Warmup

HSN:
10 mins @ 22kg; 145 reps

Stretching

Kid worked out with me afterwards.

For me and him:
Pushups
SQ

He also did:
Deads @ 12kg & 8 kg

On a modified schedule this week.  Noon-9pm.  We hates it already.

Anyhow, training will be simple and easy.

OALC:
10 mins @ 36kg; 6 rpm

Stretching

Will do some calisthenics tonight.

Warmup

LC:
6 mins @ 2x28kg; 5 rpm

OAJ:
12/12 @ 42kg

Stretching

Ruck:
6 miles w/40 lbs

Warmup

OALC:
10 mins @ 36kg; 60 reps

Run:
1.5 miles in 10:48

Stretching

Afternoon bank fishing with the boy and wife

Warmup

HSN:
10 mins @ 22kg; 13 rpm

Stretching

Warmup

LC: 2 mins rest
2x 4 mins @ 2x32kg; 4 rpm

Pseudo planche PU:
3x12

BW Row:
3x20

SQ:
100 @ bw

Stretching

Warmup

LC: rest til HR <100 bpm="" p="">4x 1 min @ 2x32kg; 10 rpm

Seesaw Press:
3x12@ 2x24kg

Row:
3x12 @ 2x24kg

SQ:
30 reps @ 2x24kg

Easy cardio day

Warmup

HSN:
20 mins @ 16kg; 150 reps

Stretching

Date night tomorrow so I will prob do that session on Saturday.

Warmup

LC:
5 mins @ 2x24kg; 10 rpm

Pushups/rows:
50/50

SQ:
100 reps @ bw

Stretching

Tired and low energy today.  Getting weary of the gloom and rain since I’ve been back.  Oh well.

Warmup

LC: 2 min on/off
4x 2 mins @ 2x32kg; 4 rpm

Jerk: fast leg extension
20 reps @ 2x28kg

Swings:
60 @ 42kg

Stretching

Warmup

HSN:
10 mins @ 22kg; 14 rpm

Seesaw Press:
3x12 @ 2x24kg

Row::
3x12 @ 2x24kg

SQ:
50 @ 2x24kg

Stretching


Felt tight from yesterday’s comp set and have Valentines night out with the wife tomorrow.  Opted for tomorrow’s session today and sub’d the heavy LC for some easy HSN.  Feeling good.

Warmup

LC:
10 mins @ 2x24kg; 54 reps

OAJ:
12/12 @ 42kg

Stretching

That’s Rank 1 numbers in the bag.  Palms are still tender later in the set.  It’s better than it was but it’s going to take more time and reps to get them ready to support the 32s for 10 mins.

Humidity is about 100% and the bells were sweating through the chalk.  All in all I’m happy with the progress thus far.

-AM-
Pushups: 50 reps
Row:  50 reps @ 12kg

-PM-

Warmup

OALC:
10 mins @ 36kg; 6 rpm

Pushups:
50 reps

Row:
3x8 @ 36kg

SQ:
100 reps

AM Armor Building



PM:

Warmup

LC:
10 mins @ 2x24kg; 5 rpm

OAJ:
15/15 @ 36kg

Stretching

I’m experiencing some right palm pain from the bell resting in it in these longer sets.  Probably just needs to reacclimatize but I will be keeping an eye on it.

Easy after work cardio

HSN:
20 mins @ 12kg; 18-20 rpm

Stretching

Thinking about trying to wake up a little earlier and try to get my armor building/PT stuff in before work, that way I can hit the kettle after work and have family time.  Once I swap to swing shift I can combine them again, if I want.

Warmup

LC:
6 mins @ 2x32kg; 3-4 rpm

SW:
50 @ 42kg

First day back to work.  Looking forward to the new position but the commute is horrid.

Family ruck:
4 miles w/30 lbs pack;  last mile was with the 40 lbs kid on my shoulders and all uphill.

Felt good and the kid did well.

Warmup

10x 1 min @ 2x32kg; 4 rpm

Seesaw press:
3x10 @ 2x24kg

Row:
3x10 @ 24kg

SQ:
50 @ 2x24kg

Stretching

Working on getting the 2nd dip faster & opted for volume over pushing time today.

Easy cardio

HSN:
20 mins @ 12kg; 15 rpm

Stretching

Warmup

LC:
6 mins @ 2x24kg; 6 rpm
2 mins @ 2x24kg; 10 rpm

OAJ:
20/20 @ 36kg

Walk w/ fam:
1.5 miles

Warmup

LC:
3 mins @ 2x32kg; 4 rpm
2 mins @ 2x32kg; 4 rpm
1 min @ 2x32kg; 6 rpm

Seesaw Press:
3x10 @ 2x24kg

Row:
3x10 @ 24kg

SQ:
50 @ 2x24kg

Stretching

Easy cardio session.

Warmup

OALC:
10 mins @ 22kg; 76 reps

Stretching

Warmup

LC:
5 mins @ 2x24kg; 6 rpm
2 mins @ 2x24kg; 6 rpm
2 mins @ 2x24kg; 10 rpm

OAJ:
15/15 @ 36kg

Walk w/family:
2 miles

Getting the rack bones and tendons reacquainted with the position.  Pacing at 6 rpm was easy.  10 rpm for 2 mins wasn’t killing me but definitely not easy.  Cardio for full sets is something I need to work on.  Tue and Thu will prob incorporate some light longish set like yesterday for active recovery and base cardio building.

Easy cardio to zone out for a few.

HSN:
20 mins @ 12kg; 15 rpm

Stretching

Warmup

LC:
6x 1 min @ 2x32kg; 4 rpm

Swing:
50 reps @ 42kg

Pushups:
4x12 w/kid in back

SQ:
100 reps

Kb curls:
3x12 @ 12kg

Stretching

Warmup

LC:
5x 1 min @ 2x32kg; 4 rpm

Stretching

Warmup

LC:
3x2 mins @ 2x28kg; 6 rpm

SQ:
100 reps@ bw

Planche Pushups:
2x25

Seesaw press:

30 reps @ 2x24kg

SQ:

30 reps @ 135 lbs

TRX Row:

30 reps @ bw

Assault treadmill:
2.5 miles walk/run

Windmills & pushups

BJJ

Tallied up my BJJ for this deployment and it’s about 250 hrs or so. Not too shabby.

LONG 20hr shift yesterday.

Just doing fun and easy workouts this week as I can with as much BJJ as possible.

Seesaw press:
20 reps @ 2x24kg
20 reps @ 2x24kg

Trx mobility stuff

BJJ

Got a decent headache.  Lifted until it reached a crescendo and then slammed two goody powders and hopped on the treadmill for easy cardio.

Jerk:
60 reps @ 2x24kg

Armor building

Assault treadmill:
3 miles mix of jog/walk

BJJ chess later