Tuesday, March 28, 2023

Warmup


Run:  2 miles, sun 20’


Gada swings


BJJ:  1 hr & street sparring

Monday, March 27, 2023

 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, March 24, 2023

 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.

Wednesday, March 22, 2023

 Run:  3 miles sub 30 mins


Gada work

Tuesday, March 21, 2023

 Warmup


Dips/Chins:  5x5


Arm work


 Run: 2 miles; 09:13/mi


Gada Swings:  100 reps


Gada holds


BJJ:  1 hr

Monday, March 20, 2023

 Warmup


CL-SQ-P:  4x5 @ 2x22kg


Ring push-up/Rows:  3x15


Arm work


Ruck:  1.5 miles @ 25 lbs 


Stretching

Saturday, March 18, 2023

 Warmup


HSN:  6 mins @ 22kg; 12 rpm


Isometrics


Yardio

Friday, March 17, 2023

 Warmup


Seesaw Press:  4x12 @ 2x22kg


Split SQ:  4x15


Band pullaparts:  100 reps


Isometrics throughout the day.


Ruck:  1.3 miles @ 25lbs

Thursday, March 16, 2023

 Warmup


Run:  3 miles, 09:50/mi


Core work


Gada swings

Wednesday, March 15, 2023

Dips/Pull-ups:  4x5


Arm work


Ruck:  1 mile @!25 lbs

Tuesday, March 14, 2023

 Warmup


Run:  1 mile; 09:02


Gada work

Monday, March 13, 2023

 Yesterday


Warmup


Warmup


CL-SQ-P:  4x5 @ 2x22kg


Push-ups:  3x25


KB Rows:  3x15 @ 2x22kg


Arm work


Ruck:  2 miles @ 25 lbs 


Stretching

Thursday, March 9, 2023

 Warmup


Run:  3 miles, sub 30’


Gada Swings:  100 reps @ 30 lbs

Wednesday, March 8, 2023

 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.

Tuesday, March 7, 2023

 Warmup


Run:  2 miles, 09:17/mi


Gada swings:  100 reps


BJJ:  1 hr, good rolls

Monday, March 6, 2023

 Warmup


CL-SQ-P:  4x4 @ 2x22kg


Push-ups:  3x25


KB Rows:  3x15 @ 2x22kg


Arm work


Ruck:  1.56 miles @ 25 lbs 


Stretching


Friday, March 3, 2023

 Warmup


Seesaw Press:  4x20 @ 2x16kg


Bulgarian SQ:  4x15/15


Band pull aparts:  100 reps

Thursday, March 2, 2023

Warmup

Run:  1 mile easy pace

Core work


Stretching

Wednesday, March 1, 2023

 Warmup


Dips/Chins:  5x3


Arm work


Ruck:  1.5 miles @ 25 lbs


Very happy with the dips and chins