Warmup

HSN:  16 mins @ 22kg; 10 rpm

Trx Pushup:  3x15

Trx Row:  3x15

Run:  4 miles, 10:10

Good day.

 EMOM SQ:  

25 mins, 15 rpm

Stretching

Run:  4 miles; 10:10/mi

Stretching

 Had to go into the office, so late night KB set to get something done.

Warmup

HSN:  6 mins @ 28kg

Stretching 

Will get outside and do my TRX push/pull tomorrow between work and naps.

FSQ:  10x5 @ 2x24kg

Stretching

Giving arms a break.

 Still doing all 3 jobs.  Dunno how long I will manage it but for now it’s working.

Warmup

HSN:  16 mins @ 22kg; 10 rpm

Trx pushup:  3x15

Trx row:  3x15

Run:  4.65 miles; 09:55/mi

Walk w/wife:  1.5 miles

Stretching

 Warmup

HSN:  5 mins @ 28kg; 10 rpm

Trx pushup:  3x15

Chins:  3x5

Run:  4 miles; 10:05/mi

Knees felt better.  Been stretching a lot more.

 Warmup

FSQ: 10x5 @ 2x24kg

Curls:  3x25 

Tris:  2x50

Walk:  2x 1 mile

HSN:  16 mins @ 22kg; 10 rpm

Band push-ups:  3x15

Row (hold top): 3x12 @ 2x16kg

Run:  3 miles, 10:07/mi

Was cold and knee was achey.  I need to stretch more.

 Goblet SQ:  3x25 @ 16kg

Curls:  3x8 @ 16kg

Halos:  3x12 @ 16kg

Dog walk

 Warmup

HSN:  

4 mins @ 28kg; 10 rpm

2 mins @ 30kg; 10 rpm

Trx pushup:  3x12

Chins:  3x5

Run:  4 miles, 10:30/mi

 Warmup

FSQ:  10x4 @ 2x24kg

Curls:  3x25

Band Tris:  2x50

Dog walks & stretching

 Warmup

HSN:  15 mins @ 22kg; 10 rpm

Band Pushups:  3x12

Rows (Hold Top):  3x12 @ 2x16kg

Run:  4 miles; 09:30/mi

 Easy day today.  Had some meetings but managed to get some sleep before this drill weekend kicks off.

Something easy for the night shift…

HSN:  30 mins @ 12kg; 300 reps

 Warmup

GSQ:  100 reps @ 16kg

Curls: 3x8 @ 16kg

Halo:  3x12 @ 16kg

 Warmup

FSQ:  100 reps @ 16kg

Curls:  3x8 @ 16kg

Halos:  3x12 @ 16kg

Stretching

Warmup

HSN:  

4 mins @ 28kg; 10 rpm

2 mins @ 28kg; 10 rpm

TRX push-ups:  3x12

Chins:  3x5

Run:  4 miles, 10:30/mi

 Warmup

FSQ:  10x4 @ 2x24kg

Curls:  3x25

Tris:  2x25

Dog walk in a few

 Warmup

HSN:  15 mins @ 22kg; 10 rpm

Band push-ups:  3x12

Row (5 sec hold):

3x12

Run:  4 miles, 10:10/mi