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