Took time off for the holiday.

3 mile run, sub 30 mins

Debating on running a 10k or half marathon in March

 Warmup

Run:  3 miles, 10:25/mi

Stretching

Easy peasy

 Warmup

Ruck:  1.2 miles

C&P:  5x5 @ 2x30kg

Chins:  5x5

Gada SQ:  3x25

Gada SW:  3x25

Arm work

Fri-

Ruck1.2 mile 

Trx push/pull/SQ: 3x25

Thu-

Run: 3 miles sub 30 mins

 Wed-

Ruck:  1 mile @ 30 lbs

HSN:  10 mins @ 22kg; 10 rpm

Push-up:  3x12 (slow)

Row:  3x12 @ 2x30kg

Arm work

Warmup

Run: 2 miles in 19:20

Stretching 

 Warmup

Ruck: 1.5 miles @ 30 lbs

C&P:  5x4 @ 2x30kg

Chins:  5x5 (slow & more horizontal)

Gada swing:  50 @ 30 lbs

Gada SQ:  50 @ 30 lbs

Single leg work

Arm work

 Ruck:  1.2 miles in 30 lbs

Warmup

-Trx-

Push-up/Rows/SQ:  3x25 w/ 30 lbs ruck

Stretching

 Thu-

Run:  2.5 miles, sub 20 avg

 Wed-

Ruck:  1.2 miles @ 30 lbs

HSN:  10 mins @ 22kg; 10 rpm

Push-up:  3x12 (slow)

Row:  3x12 @ 2x30kg

Arm work

 Tues-

Run: 2 miles in 18:32

Stretch 

BJJ:  1 hr

 Warmup

Walk:  1.5 miles

C&P:  5x3 @ 2x30kg

Chins:  5x5 (slow & more horizontal)

Gada swing:  50 @ 30 lbs

Ruck SQ:  50 @ 30 lbs

Single leg work

Arm work

 Warmup

Run:  2 miles in 18:15

Stretching

Slowly getting the time down.

 Ruck: 1 mile @ 30 lbs

Warmup

LC:  

4 mins @ 2x22kg; 6 rpm

4 mins @ 2x22kg; 6 rpm

Push-up:  3x15 (slow)

Row:  3x10 @ 2x30kg

Gada SW:  50 reps @ 30 lbs

Gada SQ: 50 @ 30 lbs

Cossack SQ:  25 @ 30 lbs

Arm work

 Warmup

Run:  2 miles in 19:05

Stretching

 Warmup

Walk:  1.5 miles

C&P:  5x3 @ 2x30kg

Chins:  5x5 (slow & more horizontal)

Gada swing:  50 @ 30 lbs

Gada SQ:  50 @ 30 lbs

Single leg work

Arm work

 Warmup

-TRX-

Push-up/Row/SQ:  3x25

Walk:  1.2 miles

Warmup

HSN:  10 mins @ 14kg; 12 rpm

Push-up:  3x15 (slow)

Row:  3x15 @ 2x28kg

SQ: 25 @ 60 lbs

Cossack SQ:  2x25 @ 30 lbs

Arm work

 Tues

Run:  1.8 miles 

Had to kill it early due to storms.

 Warmup

Walk:  1 mile

C&P:  5x5 @ 2x28kg

Chins:  5x5 

Gada swings:  2x25

Gada SQ:  2x25

Arm work

Warmup

LC:  3x6/6 @ 36kg

TRX Pushup/Row/SQ:

3x25No

Warmup

Run:  2 miles in 18:56

Stretching 

 Yesterday

Warmup

HSN:  10 mins @ 22kg; 10 rpm

Push-ups:  3x12 (slow)

Rows:  3x12 @ 2x28kg

Gada swing:  2x25

Arm work

 Walk

Warmup

C&P:  5x5 @ 2x28kg

Chins:  5x5

Gada swing:  3x25

Gada SQ:  2x25

Arm work

 4 hours of splitting wood, then loading, and stacking firewood.

Stretching later

Warmup

Run: 2 miles 20:20

Stretching

 Walk:  1.5 miles

Warmup

HSN:  10 mins @ 22kg; 10 rpm

Trx circuit:  3x25

Push-up 

Row

SQ

Arm work

Warmup

Run:  2 miles sub 20 mins

BJJ:  technical work then 30 mins of open mat.  Got 4 chokes in that time against a middling purple belt.

 Still coughing a bit, but onward.

Warmup

Walk:  1.5miles

C&P:

3x6 @ 2x28kg

3x8 @ 2x22kg

3x12 @ 2x16kg

Chins:  5x5

Band SQ:  2x25 @ 10kg bell w/bands

Arm work

 Warmup

Run:  2 miles; 20:17

Stretching

Warmup

HSN:  10 mins @ 22kg; 10 rpm

Push-up:  3x20

Row:  3x12 @ 2x28kg

Hack SQ:  3x5 @ 22kg

Arm work

 Warmup

Run:  2 miles sub 20’

Not horrid and no pain.  I will take it!

 Feeling much better.

Warmup

Walk:  1.2 miles

C&P:

3x6 @ 2x28kg

3x8 @ 2x22kg

3x12 @ 2x16kg

Chins:  5x5

Band SQ:  2x25 @ 10kg bell w/bands

Arm work

 Went to urgent care today and tested negative for strep, flu, and Covid. I do have a very nasty sinus infection though so some shots in the ass and some prescriptions were in order. Already feeling better so did something to get the blood moving.

TRX 

Push-up/SQ/Row:  3x25

Stretch

 Still sick

PT for knee

Walk:  1.8 miles

HSN:  10 mins @ 14kg; 10 rpm

 Warmup

Run: 1.85 miles slow as sin.  HR was up to 175 with very little effort.  Definitely still sick.

 Warmup

Walk:  1.2 miles

C&P:

3x4 @ 2x28kg

3x8 @ 2x22kg

3x10 @ 2x16kg

Chins:  5x5

Band SQ:  2x25

Arm work

 Warmup

Walk:  1.45 miles

OALC:  4 mins @ 32kg; 10 rpm

Band press:  3x10

Chin hold:  3x 10 secs

Tuck Lseat hold:  3x 10 secs

Arm work

 Warmup

Knee rehab

Jog:  1.5 miles, 16:00

Stretching

 Warmup

Walk:  1.2 miles

HSN:  10 mins @ 16kg; 12 rpm

Rows:  3x12 @ 2x28kg

Hack SQ:  3x5 @ 22kg

Arm work

 Warmup

Walk:  1.2 miles

C&P:

3x4 @ 2x28kg

3x8 @ 2x22kg

3x10 @ 2x16kg

Chins:  5x5

Band SQ:  2x25

Arm work

 Warmup

Knee rehab work

OALC:  4 mins @ 32kg; 8 rpm

Band press:  3x10

KB row:  3x10 @ 2x28kg

Arm work

 Back from Nashville for my anniversary.

Walk:  1.75 miles

Band chest press:  4x12

Row:  4x12 @ 2x28

Chin iso hold:  3x10 breaths

Lseat tuck hold: 3x10 breaths

Arm work

 Walk:  1.75 miles

Band press:  3x20

Rows:  3x12 @ 2x28kg

L-seat tuck holds:  3x 10 breaths

Chin holds:  3x 10 breaths

Stretching

 Warmup

C&P:  50 reps in 14:47 @ 2x28kg

Rows:  3x12 @ 28kg

Hacksmidt lift:  3x5 @ 16kg

Arm work

Walk:  1.6 miles 

 Warmup

HSN:  10 mins @ 22kg; 12 rpm

TRX push/pull: 3x15

Gada work

Stretching

 Walk:  1.85 miles

C&P:  50 reps in 16 mins; 2x28kg (PB!)

Rows:  3x10 @ 2x28kg

Hackensmidt lift:  3x5 @ 16kg

Arm work

Very happy about getting the clean and press goal in under 20 minutes. I will be very slowly trying to get this to 10 minutes but I am in no hurry. 

Hack lift was something a friend mentioned.  Said it helped his knee pain, so I figured why not.  Felt pretty good and I’m happy to get some full range leg work in.  Gonna see if the knee swells or not after to determine if this is a solid add or not.

 Walk:  1.5 miles

C&P:

50 reps on about 22 mins @ 2x28kg

Sheaf rows:

25/25 @ 30 lbs gada

Arm work

Iso-pump sessions throughout the day.

 Back at it…

Warmup

Walk:  1.2 miles

C&P:  40 reps in 15 mins, 2x28kg

Push-ups:  3x15 (slow)

Rows:  3x10 @ 2x28kg

SQ:  

25 @ 16kg

25 @ BW

Arm work

Gonna be a min or 2 before I can get the C&P at this weight down to sub 10.   Something to work on.

 Walk:  1.5 miles

Stretching

BJJ:  1 hr

Walk:  1.5 miles

Warmup

C&P:  50 reps in 09:30 @ 2x24kg (PR!)

SQ:  25 reps @ 16kg

Arm work

Swimming with kiddo.

 Warmup

Walk:  1.5 miles

50/20 C&P:  50 in 8 mins @ 2x22kg

Tuck planche to L-seat transitions

Tuck front levers

Stretching 

 Walk:  1.5 miles

Stretching

Sit throughs:  2x20

Walk:  1.5 miles

Warmup

HSN:  8 mins @ 22kg; 12 rpm

Trx push-up:  3x15

Chins: 3x5

SQ:

25 w/ 35 lbs

25 BW

Arm work

 Warmup

50/20 C&P: 2x24kg, sub 15’ (PR!)

Skill work:  

tuck planche to L-seat

Dead hang to tuck front lever

Walk:  1.2 miles

 Warmup

Walk:  1.5 mile

HSN:  8 mins @ 22kg; 12rpm

TRX push-up:  3x12

TRX alt pulley row:  3x30

Arm work

Stretching

 Walk:  1.5 miles

Wall sit:  3x 1 min

Stretching.

BJJ:  1 hr

 Walk:  1 mile

Warmup

50/20 C&P:  40 reps @ 2x24kg in 20 mins

Rows:  2x20 reps @ 2x24kg

Arm work

Stretching 

 Warmup

50/20 C&P: 2x22kg, sub 10’

Skill work:  

tuck planche to L-seat

Dead hang to l-seat

Walk:  1 mile

 Warmup

HSN: 8 mins @ 22kg; 12 rpm

TRX push/pull:  3x15

Arm work

Walk:  1.2 mile

 Walk:  1.5 miles

Warmup

50/20 C&P:  50 reps @ 2x22kg in 15 mins

Rows:  2x20 reps @ 2x22kg

Arm work

Back from annual training and I may have a torn meniscus for my troubles.  Trying to get the MRI set up now.  Until more can be done it s knee brace and no deep squatting.

 It was a good day.

Warmup

HSN: 8 mins @ 22kg; 12 rpm

Press:  

2x10 @ 2x22kg

1x15 @ 2x16kg

Ski SW:  3x10 @ 2x22kg

Arm work

SQ:  100 reps

Walk:  1 mile

 Warmup

Run:  1.5 miles easy pace

Stretching

 Wed..

Dips/chins: 4x12

SQ:  100 reps

Arm work

Walk:  1 mile

 Warmup

Run:  1 mile sub 09:00

Stretching

BJJ

 Warmup

HSN:  3x 2 mins @ 32kg; 10 rpm

Push-up:  3x12 (slow)

KB row:  3x12 @ 2x22kg

Arm work

Walk:  1 mile

 Warmup

Run:  1 mile in 09:24

Stretching 

 Yesterday ran 2 miles and BJJ.

Today…

Warmup

Dips/pull-ups:  3x12

Arm work

SQ:  100 reps

Walk:  1 mile

 Warmup

Hsn:  30/30 @32kg

Trx push/pull:  3x15

Arm work

SQ:  100 reps

 Warmup

Run:  2 miles +20 mins

Swapped to the barefoot sandals so I’m taking it slow.  Calves are already sore.

 Warmup

Dips/pull-ups:  3x12

Arm work

Walk:  1 mile

Toe/foot numbness seems to be getting a bit better.  Been wearing the barefoot sandals instead of my hokas.  

Woke up this morning to a sore left shoulder.  Must’ve slept on it wrong.  No HSN work today, just stretching.

 Warmup

HSN:  4 mins @ 32kg; 10 rpm

Push-ups:  3x20

Band row:  3x20

Arm work

Gada work

KB SQ:  25 reps

Split SQ:  25/25

Dog walk

 Warmup

HSN:

3x10/10 @ 32kg

Press/Ski SW:  3x10 @ 2x16kg

Band row:  2x25

Walk:  1 mile

 Run:  2 miles sub 20’

Stretching

 Warmup

Dips/chins:  3x12

Arm work

Stretching

 Run:  2 miles sub 20

BJJ 1 hr

 Warmup

Ruck:  1.2 miles @ 25 lbs

HSN:  6 mins @ 28kg; 10 rpm

TRX push/pull:  3x15

Arm work

Stretching 

 Warmup

HSN:  5x6 @ 32kg

Press:  3x10 @ 2x16kg

Split SQ:  2x25 ea leg

Band pullaparts:  50

Ruck:  1 mile @ 25 lbs

 Warmup

Run:  2 miles sub 20’

HSN:  6 mins @ 16kg; 92 reps

Stretching

 HSN:  15 mins @ 14kg

Dips/pull-ups:  3x12

Arm work

Ruck:  1.2 miles @ 25lbs

 Warmup

HSN:  3x 2 mins @ 28kg; 10 rpm

Ruck:  1 mile 25 lbs

TRX push/pull:  3x12

Arm work

Did a refeed over the weekend.  Back to carnivore for the rest of the week.

 Cardio day but it’s storming pretty bad.

HSN:  20 mins @ 12kg; 10 rpm

 Warmup

HSN:  6 mins @ 22kg; 12 rpm

Dips/pullup:  3x12

Arm work

 Yesterday

HSN:  10 mins @ 12kg; 12 rpm

Run:  2 miles sub 20’

 Warmup

HSN:  3x 2 mins @ 28kg; 10 rpm

TRX push/pull:  3x15

Arm work

Dog ruck:  1 mile @ 25 lbs

Back to carnivore for a bit.

 Friday:

HSN:  6 mins @ 22kg; 12 rpm

Press:  5x5 @ 2x22kg

Band pullaparts:  100 reps

Ski pole swings:  3x10 @ 2x16kg

Hack SQ:  30 @ 12kg

Ruck:  1 mile & 25 lbs

 Warmup

Run:  2 miles sun 20’

HSN:  10 mins @ 12kg; 15 rpm

Gada play

Stretching

 Warmup

HSN:  5x 2 mins @ 22kg; 12 rpm

Dips/pull-ups:  3x12

Arm work

Ruck:  1 mile @ 25 lbs

 Run:  2 miles in 20’

HSN:  10 mins @ 12kg; 12 rpm

Gada play

BJJ:  1 hr

 Warmup

HSN:  4 mins @ 28kg; 12 rpm

TRX push/pull:  3x15

Arm work

Ruck:  1 mile @ 25lbs

 Warmup

HSN:  8 mins @ 12kg; 15 rpm

Press:  3x10 @ 2x16kg

Band pullaparts:  2x50 reps

Lunge: 

25/25 @ 25 lbs

25/25 bw

Ruck SQ: 25 reps @ 25 reps

Ruck:  1.2 miles @ 25 lbs

 Warmup

HSN:  6 mins @ 22kg; 12 rpm

Dips/pull-ups:  3x12

Arm work

Skating and tree climbing with the kid.

 Warmup

Run:  2 miles sub 20’

HSN:  8 mins @ 12kg; 14rpm

Stretching

 Made it 3000 push-ups in May without issue.  Now it’s onto kb half snatch every weekday.

Warmup

HSN:  4 mins @ 28kg; 12 rpm

TRX push/pull:  3x12

Arm work

Ruck:  1 mile @ 25lbs

 Today-

Run: 2 miles

Push-ups:  100 reps

Gada

 Yesterday-

Dips/pull-ups:  3x10

HSN:  6 mins @ 24kg; 10 rpm

Arm work

Ruck:  1 mile @ 25 lbs

 Warmup

Run:  2 miles, sub 20’

Gada work

BJJ later

 Been slacking on journaling these.  I’ve stuck with the same cadence of the last 2 weeks.

-Today-

Warmup

CL-SQ-PP: 4x5 @ 2x24kg

Push-ups:  100 reps

Rows:  3x12 @ 2x24kg

Hi rep arm work

Ruck:  1 mile @ 25 lbs 

 Warmup

Dip/chins:  3x10

Push-ups:  100 reps

Arm work

Ruck:  1.12 miles @ 25 lbs

HSN:  6 mins @ 22kg; 12 rpm

Run:  2 miles sun 20’

Push-ups:  100

 Warmup

CL-SQ-PP:  4x5 @ 2x24kg

Push-ups:  100 reps

KB row:  3x10 @ 2x24kg

High rep arm work

Ruck:  1 mile @ 25 lbs

 BJJ:  open mat, 5 min rounds for 1 hour

Run:  2 miles; 20:00

Push-ups:  100 reps

 Warmup

Dips/pull-ups:  3x10

Push-ups:  100 reps

High rep band arm work

HSN:  6 mins @ 22kg; 12 rpm

Funeral took up some time so no walk today.  

 Warmup

CL-SQ-PP:  4x5 @ 2x24kg

Push-ups:  4x25 

KB row:  3x10 @ 2x24kg

High rep arm work

Ruck:  1.75 miles @ 25 lbs

Doing 100 reps a day for the month of May for the St Jude fundraiser

 Warmup

Run:  2 miles sub 20 mins

Stretching

 Dips/chins: 3x8

HSN: 6 mins @ 22kg; 12 rpm

High rep arm work

 Warmup

CL-SQ-PP:  4x5 @ 2x24kg

Push-ups:  3x20

KB row:  3x10 @ 2x24kg

High rep arm work

Ruck:  1.75 miles @ 25 lbs

 Warmup

Dips/pull-ups:  5x6

HSN:  4 mins @ 22kg; 16 rpm

Arm work

Ruck:  1 mile @ 22kg

Warmup

CL-SQ-P:  3x5 @ 2x24kg

Push-up:  2x25

KB Rows:  3x10 @ 2x24kg

Arm work

Ruck:  1.5 miles @ 25 lbs 

Stretching

 4 day Drill.  Ended with a PT test.

Push-ups:  60

Sit-ups:  55

1.5 mile run:  12:12 

Ended up slowing the pace in the run to help motivate one of my guys.

 Warmup

HSN:  4 mins @ 22kg; 15 rpm

Dips/Chins:  5x6

Ruck:  1 mile 

Arm work

 Warmup

Run:  2 miles in 17:15

Gada work

 Warmup

CL-SQ-P:  3x5 @ 2x24kg

Push-up:  2x40

KB Rows:  3x10 @ 2x24kg

Arm work

Yardio

Stretching

 Stretching

HSN:  4 mins @ 22kg; 14 rpm

 Warmup

Dips/chins:  5x5

Arm work

Stretching

Warmup

Run:  2 miles, sun 20’

Gada swings

BJJ:  1 hr & street sparring

 Today….

Grandads apartment flooded from all the rain.  Spent 3-4 hrs managing that.

Warmup

CL-SQ-P:  5x5 @ 2x22kg

Push-up:  3x25

KB Rows:  3x10 @ 2x24kg

Arm work

Ruck:  1 mile @ 25 lbs 

Stretching

 Friday….meant to post this then

Warmup

Seesaw Press:  4x15 @ 2x22kg

Split SQ:  4x15

Band pullaparts:  100 reps

Isometrics throughout the day.

Ruck:  1.3 miles @ 25lbs

Building volume.

 Run:  3 miles sub 30 mins

Gada work

 Warmup

Dips/Chins:  5x5

Arm work

 Run: 2 miles; 09:13/mi

Gada Swings:  100 reps

Gada holds

BJJ:  1 hr

 Warmup

CL-SQ-P:  4x5 @ 2x22kg

Ring push-up/Rows:  3x15

Arm work

Ruck:  1.5 miles @ 25 lbs 

Stretching

 Warmup

HSN:  6 mins @ 22kg; 12 rpm

Isometrics

Yardio

 Warmup

Seesaw Press:  4x12 @ 2x22kg

Split SQ:  4x15

Band pullaparts:  100 reps

Isometrics throughout the day.

Ruck:  1.3 miles @ 25lbs

 Warmup

Run:  3 miles, 09:50/mi

Core work

Gada swings

Dips/Pull-ups:  4x5

Arm work

Ruck:  1 mile @!25 lbs

 Warmup

Run:  1 mile; 09:02

Gada work

 Yesterday

Warmup

Warmup

CL-SQ-P:  4x5 @ 2x22kg

Push-ups:  3x25

KB Rows:  3x15 @ 2x22kg

Arm work

Ruck:  2 miles @ 25 lbs 

Stretching

 Warmup

Run:  3 miles, sub 30’

Gada Swings:  100 reps @ 30 lbs

 Warmup

Dips/Pull-ups:  4x4

Arm work

Ruck:  1.5 miles @ 25 lbs

Will be increasing the dips/pull-ups very slowly.  Thinking to get to 5x5 and then work on reps in the 5 sets.

 Warmup

Run:  2 miles, 09:17/mi

Gada swings:  100 reps

BJJ:  1 hr, good rolls

 Warmup

CL-SQ-P:  4x4 @ 2x22kg

Push-ups:  3x25

KB Rows:  3x15 @ 2x22kg

Arm work

Ruck:  1.56 miles @ 25 lbs 

Stretching

 Warmup

Seesaw Press:  4x20 @ 2x16kg

Bulgarian SQ:  4x15/15

Band pull aparts:  100 reps

Warmup

Run:  1 mile easy pace

Core work

Stretching

 Warmup

Dips/Chins:  5x3

Arm work

Ruck:  1.5 miles @ 25 lbs

Very happy with the dips and chins

 Warm up

Run: 2 miles  sun 20’

Core work

Gada swings:  100 reps @ 30 lbs

 Warmup

CL-SQ-P:  4x4 @ 2x22kh

Push-ups:  4x25

KB rows:  4x15 @ 2x22kg

Arm work

Ruck:  2 miles @ 25 lbs

Stretching

 Warmup

CL-SQ-P:  4x3 @ 2x22kg

Push-ups:  4x25 

KB row:  4x12 @ 2x22kg

Arm work

Yardio 

 Saturday….

Gada swings:  4x25 @ 30 lbs

Yardio

 Friday…

Seesaw Press:  4x20 @ 2x16

Bulgarian Split SQ:  4x12/12

Band pull aparts:  4x25

Ruck:  1.85 miles

Run:  3 miles, sub 10:00/mi

Core work

 Warmup

Bridge press:  3x12 @ 2x22kg

Band rows:  4x25

Ruck:  1.5 miles @ 25 lbs

Swings:  50 @ 2x22kg

Arm work

Warmup

Run:  2 miles 09:05/mi

Core work

 Warmup

CL-SQ-P:  4x3 @ 2x22kg

Push-ups:  4x25

KB Rows:  4x15 @ 2x22kg

Arm work

Ruck:  1.75 miles @ 25 lbs

 Warmup

Bridge press:  3x12 @ 2x22kg

Band rows:  4x25

Ruck:  1.5 miles @ 25 lbs

Swings:  50 @ 2x22kg

Arm work 

Also doing 3 pull-ups a day as well as dead hanging for at least 1 min.

 Warmup

Run:  2 miles in 17:50

Core work

BJJ:  1 hr

KB Clean-SQ-Press:  3x3 @ 2x22kg

Push-ups:  4x25

KB rows:  4x15 @ 2x22kg

Arm work

Ruck:  1.6 miles @ 25 lbs

 Warmup

KB clean-lunge-press:

3x 10/10 @ 16kg

Ruck:  1.75 miles @ 25 lbs

Band pull aparts:  100 reps

Chins:  3x15

 Warmup

Bridge press:  3x12 @ 2x22kg

Band rows:  4x25

Ruck:  1.5 miles @ 25 lbs

Swings:  50 @ 2x22kg

Arm work throughout the day

 Warmup

Run: 2 miles sub 20:00

Stretching

BJJ:  1 hr

 Warmup

Push-ups:  4x25

KB Rows:  4x15 @ 2x22kg

Arm work

Clean-SQ-Press:  gtg sets of 3 reps @ 2x22kg

Stretching

 Warmup

KB clean-lunge-press:

3x 10/10 @ 16kg

Ruck:  1.75 miles @ 25 lbs

Band pull aparts:  100 reps

Chins:  3x15

 Run:  2.1 miles easy pace

Stretching

Bridge press:  3x12 @ 2x22kg

Band rows:  4x25

Ruck:  1.5 miles @ 25 lbs

No swings.  Having some elbow pain.

Run:  2.5 miles in 23:07

BJJ:  1 hr

 Warmup

Push-ups:  4x25

KB Row:  4x15 @ 2x22kg

Arm work

Swings:  50 reps @ 2x24kg

Ruck: 1.5 miles @ 25 lbs

 Warmup

KB clean-lunge-press:

3x 10/10 @ 12kg

Ruck:  2.25 miles @ 25 lbs

Ruck SQ:  100 reps @ 25 lbs

Band pull aparts:  100 reps

 Warmup

Run:  3 miles, sub 30’

Core work

Stretching

 Warmup

Bridge press:  3x10 @ 2x22kg

Band row:  4x25

Swings:  50 @ 2x24kg

Arm work

Ruck:  1.4 miles @ 25 lbs

 Warmup

Run:  2 miles in 18:20

Core work

Stretching

BJJ

 Warmup

Push-up:  4x25

KB row:  4x25

Arm work

Swings:  50@ 2x24kg

Ruck:  1.5 miles @ 25 lbs

 BJJ:  1 hr

Emphasis on street sparring.  

Ruck SQ:  4x25 @ 22kg

Ruck Stairs:  10 sets @ 25 lbs

Band press:  3x20

Band pull apart:  3x20

Ruck:  1.3 miles @ 25lbs

 Warmup

Run: 2 miles, 09:38/mi

Core work

Stretching

Bridge press:  5x15

Band row:  5x20

Arm work

Swings:  50 @ 2x24kg

Ruck:  1.5 miles

Run:  3 miles in 28:30

Core work

BJJ

 Warmup

Push-up:  4x25

KB row:  4x25

Arm work

Swings:  50@ 2x24kg

Ruck:  1.5 miles @ 25 lbs

Ruck SQ:  100 reps

Band press:  100 rep

Ruck:  1.5 miles

Stretching

 Run:  2 miles in 18:57

Core work

BJJ:  1 hr

 Warmup

Push-up:  4x25

KB row:  4x25

Arm work

Swings:  50@ 2x24kg

Ruck:  1.5 miles @ 25 lbs