Warmup

KB press:  3x20 @ 8kg

Goblet Lunge:  3x 20/20 @ 8kg

Ruck:  1.6 miles @ 15 lbs

 Dog walk:  1.25 miles

Warmup

Swings:  100 reps @ 28kg

Push-ups:  4x25

Band rows:  2x50

Arm work

Stretching

 Warmup

Run:  2 miles in 20:04

Core work

Stretching

BJJ:  2 hours (later)

 Got stuck in the Dominican Republic all last week due to the hurricane.  Back at it.  Trying to hammer home the daily protein intake of 180-200g per day.

Dog walk:  1.6 miles

Warmup

Swings:  100 reps @ 36kg

Push-ups:  4x25 reps

Band rows:  2x50

Arm work

Stretching 

Dog walk:  1 mile

Swings:  100 @ 32kg

Push-ups:  4x25

Band rows:  2x50

Arm work

Warmup

Run:  2 miles in 19:45

Core work

Jump SQ:  2x50 @ 12kg

Knee and shoulder rehab.  

BJJ:  2 hrs later

Temp was 56 this AM and went slow and easy to keep the knee happy.  Felt great. 

 3 day drill.  Tweaked the knee and worked out in the field this weekend.  Tired.

Warmup

Dog walk:  1.8 miles

Swings:  100 reps @ 36kg

Push-ups:  4x25

Band rows:  2x50

Arm work

Stretching

 Warmup

Band press:  3x25

Band “chins”:  3x25

SQ:  100 reps

Dog walk:  1.65 miles

Drill weekend now til Sunday.

 Warmup

Run:  2 miles in 18:15

Core work and stretching

 Dog walk:  1.6 miles

Warmup

Swings:  100 reps @ 32kg

Push-ups:  3x25

Band rows:  2x50

Arm work

BJJ private lesson:  1 hr drilling

 Warmup

Run:  2 miles in 18:12

Core work and stretching

BJJ later:  2 hrs

Warmup

Swings:  100 @ 36kg

Push-ups:  3x25

Band rows:  2x50

Arm work

Spent the afternoon tubing on the lake

 Warmup

Dog walk:  1.5 miles

Run:  1 mile; 08:34

Shoulder work

Run:  2 miles; 09:30 pace

Some core work