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