Warmup

Run:  5 miles

Jerk:  5x10 @ 22kg

Push-ups:  4x10

Chins:  12 reps

Arms and shoulders

 Warmup

LCPP:  10 mins @ 22kg; 8 rpm

Run:  5 miles

GtG pushups:  4x10

Rows:  4x10/10 @ 22kg

Arms and shoulders

Run:  3 miles

SB shoulder clean: 3x4

Press:  4x2 @ 36kg

Pushup:  3x10

Row:  3x10/10 @ 22kg

 Run:  4 miles

LCPP:  6x5/5 @ 28kg

Rows:  3x6 @ 28kg

Stretching

 12/09

No run due to rain for the next 2 days

Warmup

LCPP:  6 mins @ 22kg; 8 rpm

SN:  4 mins @ 22kg; 15 rpm

Push-up:  3x15

Row: 3x15 @ 22kg

Run:  5 miles

LCPP:  3x6/6 @ 28kg

Stretching 

 Warmup 

LCPP:  8 mins @ 22kg; 8 rpm

Row:  4x12/12 @ 22kg

Run:  5 miles

Stretching 

 Warmup

Jerk:  2x20 reps @ 2x22kg

Run:  4.5 miles

Push-ups:  3x12

Rows: 3x12/12 @ 22kg

Arm & shoulder work

 Run:  5 miles

LCPP:  6 mins @ 22kg X 10 rpm

Push-ups:  3x12

Rows:  3x12 @ 22kg

Arm and shoulder work

 Run:  6 miles

Push-up:  5x12

Row:  5x12 @ 22kg

Arm and shoulder work

 Finished laying hardwood flooring.

HSN:  6 mins @ 22kg; 12 rpm

Push-ups:  5x10

Rows:  5x10/10 @ 22kg

 Run:  7.2 miles

SB to Shoulder:  4x2/2 @ 150 lbs

SB SQ:  2x10

SB floor press:  10 reps

Press:  3x4/4 @ 32kg

Row:  3x10 @ 2x24kg

Stretching

 Run:  6.5 miles 

 Run:  6 miles

SB to shoulder:  3x2/2 @ 150 lbs

SB SQ:  20 reps

Seesaw press:  3x12 @ 22kg

Stretching

 Run:  8 miles

BJJ:  1 hr

Run:  8.5 miles

HSN:  6 mins @ 22kg; 12 rpm

Dips:  5x10

Rows:  5x12

Stretching

 Run:  8.5 miles

SB Shoulder CL:  3x2/2 @ 150 lbs

Push-up:  2x25

Archer Row:  3x20

Stretching

 Run:  9 miles

Stretching

 Run:  6 miles

Dips/Rows: 5x10/12

Arm work

 Run: 6 miles

SB Shoulder CL:  3x 2/2 @ 150 lbs

SB Floor Press:  8 reps @ 150 lbs

SB SQ:  20 reps @ 150 lbs

KB Press:  3x4 @ 32kg

Arm and shoulder work 

Walk:  2 miles 

 Run:  6 miles

Run:  5 miles

SB Shoulder CL:  3x2/2 @ 150 lbs

KB Press:  6 mins @ 22kg; 10 rpm

Stretching

Run:  8.5 miles

BJJ

 Warmup

Run:  6 miles

SN:  

6 mins @ 24kg; 12 rpm

4 mins @ 14kg; 16 rpm

Dips/Rows:  5x12

Arm and shoulder work

 Run:  2.5 miles

 Warmup

Run:  5 miles

SB Shoulder CL:  6x2 @ 150 lbs

SB SQ:  3x5 @ 150 lbs

SB Floor Press:  3 reps @ 150 lbs 

KB Press: 3x4 @ 32kg

Dip/chin hang:  2x 30 sec

 Run:  5 miles

Stretching 

Warmup

Run:  5 miles

Parallette Push-ups:  3x12

KB row:  3x12/12 @ 24kg

Stretching

 Run: 8 miles

Stretching

BJJ:  1 hr

 Warmup

Run:  5 miles

SN: 

6 mins @ 24kg; 12 rpm

4 mins @ 14kg; 16 rpm

Dips/Rows:  4x10

Straight arm bar holds:  2x 30 secs

Wrestling lunges:  2x50 reps

Run:  5 miles

Push-ups:  100 reps

 Run: 

8.5 miles

Stretching

BJJ:  1 hr

 Run:  4.5 easy miles

SN:  

5 mins @ 24kg; 12 rpm

5 mins @ 14kg:; 16 rpm

Dips/Rows:  5x10

Stretching

 Run:  4 miles

SB Shoulder CL:  6x2 @ 150lbs

SB CL: 3x5 @ 150lbs

SB bear hug carry

Press:  3x4 @ 32kg

Stretching

 Run: 4 miles

Warmup

Run:  1.8 miles

SN:  3x 2 mins @ 28kg; 10 rpm

Dips/Rows: 3x10

Stretching 

 Run:  3 miles 32 mins

SN:

4 mins @ 24kg; 12 rpm

6 mins @ 14kg; 16 rpm

Dips: 5x10

TRX row:  5x10

Shoulder work

 

Run:  4 miles

Stretching

 Run:  4 miles; 11 mins/ mile

SB CL to shoulder:  5x2 @ 150 lbs

SB rolling CL:  3x3 @ 150 lbs

Press:  3x3 @ 32kg

 Warmup

Run:  5 miles in 58:00

Stretching

BJJ: 1 hr

 Run:  4 miles @ 10:10/mi

Push-up:  3x15

Rows:  3x15/15 @ 24kg

Stretching 

 Warmup

Run:  4 miles

Sandbag shoulder clean: 8x2 @ 150 lbs

SB SQ:  2x10

Press:  3x3 @ 32kg

 Run:  10 miles, 11:20/mi

 Warmup

Ruck:  2 miles @ 30 lbs

SN:  

6 mins @ 24kg; 12 rpm

4 mins @ 12kg; 12 rpm

Push-ups:  3x15

Rows:  3x15 @ 24kg

Stretching

 Storms are here so no sandbag drops due to puddles.

Instead opted for a “status check” workout to see how I’m doing.

10 mins EMOM:

10 swings @ 42kg

10 pushups

Bear Hug SQ:  3x10 @ 150 lbs

 Run:  2 miles sub 18 mins

 Today was going to do my heavy SN day, but my right wrist seems sore and just off.  Decided to let the upper rest.

Ruck:  2 miles @ 30 lbs

Bear Hug SQ:  5x10 @ 150 lbs 

May run later depending on weather.

 09/10

Run:  4 miles sub 40:00

Stretching

BJJ

 Warmup

Ruck:  2 miles @ 30 lbs

SN:  

6 mins @ 24kg; 12 rpm

2 mins @ 24kg; 12 rpm

Push-up:  3x15

Row:  3x15

Stretching

 Warmup

Ruck:  2 miles @ 30 lbs

Sandbag CL-Shoulder:  15 mins 1 rep EMOM @ 150 lbs 

Sandbag shoulder carry:  2x 50ft @ 150 lbs

Press:  4x3 @ 32kg

Stretching

 Run:  3 miles; 9:20/mi

BJJ:  1 hr

 Warmup

SN:  6 mins @ 24kg; 12 rpm

Push-ups: 3x15

Rows:  3x15 @ 24kg 

Shoulders and arms

 Warmup

Ruck:  1.1 miles @ 30 lbs

Sandbag Shoulder:  15 mins 1 rep EMOM

Press:  3x3 @ 32kg

Stretching 

 Warmup

Run:  2 miles 08:40/mi

 Warmup

Ruck:  1.15 miles @ 30 lbs

SN:  14->2 evens @ 28kg

PM run:  3-4 miles

 08/27

Warmup

Run:  5 miles; 10:20/mi

Stretching 

 08/26

Warmup

Ruck:  1.5 mile @ 30 lbs

SN:  

6 mins @ 24kg; 12 rpm

2 mins @ 24kg; 12 rpm

Push-up: 3x15

Row:  3x15 @ 28kg

SQ curls:  2x50 @ 2x15 lbs

 08/23

Warmup

Ruck:  1.4 miles @ 30 lbs

Sandbag CL-Shoulder: 

10 mins 1 rep EMOM

Press:  3x10 @ 2x22kg

Stretching 

 Run:  2 miles sub 20’

 Warmup

Ruck:  1.5 miles @ 30 lbs

SN:  12-10-8-6-4-2 @ 28kg

Sandbag CL-Shoulder:  3x 1/1 @ 150 lbs

Dips/Chins:  5x6

 Warmup

Run:  4 miles in 39 mins

Stretching 

 Rick:  1.4 miles @ 30 lbs

Warmup

Dip/Chins:  3x10

SQ curl: 50 @ 2x15 lbs

L-seat practice

Grip work

Yardio

 08/15

Run:  2 miles sub 20’

 Ruck:  1 mile @ 30 lbs

SN:  12-10-8-6-4-2 @ 28kg

 08/13

Run:  4 miles 09:45/mi

 Warmup

Ruck:  1.5 miles @ 30 lbs

SN:  8 mins @ 22kg; 12 rpm

Tiger push-up:  3x15

Row:  3x15 @ 28kg

SQ curl:  50 reps @ 2x14 lbs

Arms and shoulders

Stretching 

 Been running all week and just letting the hammy heal.

Did a 2 mile ruck this morning followed by:

Dip/chin:  5x6

Ruck SQ:  2x50 @ 30 lbs

 Warmup 

Run: 2.5 miles; 09:33/mile

BJJ

 08/05

Warmup

Ruck: 2 miles @ 30lbs

SN:  

8 mins @ 22kg; 12 rpm

2 mins @ 22kg; 1 min static holds

2 mins @ 22kg; 1 min static holds

Push-up: 3x15

Row:  3x15 @ 28kg

SQ curl:  50 reps @ 14 lbs db

 Warmup

Run:  2 miles 20 mins

C&P:  3x10 @ 2x22kg

Stretching

 Wed 07/31

SN:  

4 mins @ 28kg; 14 rpm

2 mins @ 28kg; 14 rpm

Dips/chins: 5x6

Arm work

 Warmup

Ruck:  1.5 miles @ 30 lbs

SN:

10 mins @ 22kg; 12 rpm

2 mins @ 22kg; 12 rpm

Push-up:  3x15

Row:  3x12 @ 28kg

SQ curl:  3x25 @ 14 lbs

Stretching 

 Warmup

Walk:  1 mile

CL-SQ-P:  5x3 @ 2x28kg

Tyson pushups:  25 reps

Chins:  15 reps

Headed to a kids bday party.

 Warmup

Run:  2 miles, 20 mins (talked on the phone with my brother whole time and not out of breath)

SN:  5x 2 mins @ 28kg; 10 rpm

Dips/Chins:  5x6

Stretching

 07/22

Warmup

Ruck:  1 mile @ 30 lbs

SN:  10 mins @ 22kg; 12 rpm

Push-ups:  3x15

Row:  3x12 @ 28kg

SQ curl:  2x50 @ 2x14 lbs

 Warmup

Ruck:  1.3 miles @ 30 lbs

CL -SQ-P:  6x3 @ 2x28kg

Chins:  5x6

Stretching

 Run:

2 miles sub 20 mins

Stretching 

 Warmup

SN: 6x 2 mins @ 28kg; 12 rpm

Push-ups:  3x15 

Rows:  3x12/12 @ 28kg

Arms and shoulders 

 07/16

Run:  2.5 miles in 24 mins

Stretching

BJJ:  1 hr

 Warmup

Ruck: 1.5 miles @ 30 lbs

SN:  10 mins @ 22kg; 14 rpm

Dips/chins:  5x6

SQ curl:  3x25 @ 2x 14 lbs

Arms and shoulders 

 Warmup

SN/SW:  2 mins 10/10 @ 28kg

SN:  4x 10/10 @ 28kg

Dips/Chins:  5x6 

SQ curls:  3x25 @ 2x14 lbs

Run:  2 miles, sub 20’

Stretching

 Warmup

Ruck:  1.5 miles @ 30 lbs

SN:  10 mins @ 16kg; 14 rpm

Push-ups:  3x15

Row:  3x10 @ 28kg

SQ curl:  3x25 @ 2x10 lbs

Arm and shoulders 

 Warmup

SN:  6 mins @ 16kg; 16 rpm

SQ curl:  2x25 @ 2x10 lbs

 Dips/chins: 5x5

 Warmup

SN:  10 mins @ 16kg; 15 rpm

Gada:  4x25 @ 30 lbs

Warmup

C&P:  5x3 @ 2x28kg

Dips/chins:  3x5

Stretching

Warmup

Ruck:  1.5 miles @ 30 lbs

SN:

20/20 @ 28kg

20/20 @ 24kg

20/20 @ 22kg

Dips/Chins:  5x5

Arm work

Run:  2 miles 19:25

BJJ:  1 hr

 Warmup

SN:  10 mins @ 14kg; 15 rpm

Ruck: 1.7 miles @ 30 lbs

Push-up:  3x20

KB row:  3x12 @ 28kg

Ruck SQ:  4x25 @ 30 lbs

Arm work

 Warmup

Ruck: 1.15 miles w/ 30 lbs

SN:

2 mins @ 28kg; 12 rpm

2 mins @ 24kg; 12 rpm

2 mins @ 14kg; 16 rpm

Swim half the day at a pool with the boy.

Dips/chins: 6x5 

 Warmup

Run:  2 miles sub 20’

BJJ: 1 hr

 Warmup

Ruck:  1.5 miles @ 30 lbs

SN:  10 mins @ 12kg; 16 rpm

Push-ups:  3x20

Rows:  3x10/10 @ 28kg

Arm work

 Warmup

Dips/chins:  5x5

Press:  3x10@ 2x22kg

Gada work

Arm work

 Warmup

Run:  1.85 miles, 18 mins

Stretching and mace work

Warmup

Ruck:  1.25 miles @ 30 lbs

Dip/Chins:  5x5 slow & controlled

Arm work

No hinging or lower body stuff besides the rucking today, as the lower back still feels dinged from rack pulls.  Hoping to be right for C&P on Friday. 

 Run:  2.5 miles in 25 mins

 Warmup

Ruck:  1.2 miles @ 30 lbs

SN:  10 mins @ 12kg; 15 rpm

Push-ups:  3x15

Row:  3x10 @ 28kg

Arm work

 Warmup

Bench: 

3x185

10x155

10x155

10x135

Cable Row: 3x10 @ 110

SQ:  20x155

SN:  10 mins @ 14kg; 15 rpm

 Rick:  1.5 miles @ 30 lbs

Warmup

CL-FSQ-P:  5x3 @ 2x28kg

Chins:  5x5

Arm work

 Warmup

Run:  2.5 miles in 22:50

Gada:  100 reps @ 30 lbs

 Warmup

Ruck:  2 miles @ 30 lbs

SN:

5 mins @ 22kg; 12 rpm

4 mins @ 22kg; 12 rpm

Press:  4x3 @ 32kg

Chins:  5x5

Run: 2 miles; sub 20 mins

BJJ:  1 hr

 Warmup

Ruck:  2 miles @ 30 lbs

Chins:  5x5

Row:  3x10 @ 2x28kg

Arm work

Warmup

Run: 2 miles sub 20 mins

SN: 10 mins @ 22kg multi switch

Stretching

 -Yesterday-

Warmup

Ruck:  1.5 miles @ 30 lbs

C&P:  5x5 @ 2x28kg in 7 mins

Stretching

 Run:  2 miles sub 20 mins

SN:  2x4 mins @ 22kg; 12 rpm

Stretching 

 Wife asked if I would come to the gym with her.  Gonna try and make it work with the schedule 2x a week.

Warmup

Bench:  3x10 @ 135

SQ:  3x10 @ 135

Arm work

Ruck:  1.2 miles @ 30 lbs

 Ruck: 1.5 miles @ 30 lbs

SN:  2x4 mins @ 22kg

Jerk:  3x10 @ 2x22kg

Tiger Pushup:  30 reps

Arm work

Gada work

 Warmup

C&P:  6x5 @ 2x28kg

FSQ:  3x3 @ 2x28kg

Row:  3x10 @ 28kg

Arm work

 -Fri-

Ruck:  1.2 miles @ 30 lbs

Trx push/pull/SQ:  5x10

Seesaw press:  3x20 @ 2x16

Lunge:  3x10/10 @ 16kg

Gada

 Warmup

Ruck:  1.85 miles @ 30 lbs

SN:  2x4 mins @ 22kg; 12 rpm

SW/Pushup:  5x10 @ 42kg

Arm work

Run:  2 miles sub 20 mins

BJJ:  1.5 hrs

 Friday:

Trx PU/Row/SQ:  5x10

Sunday:

AFPT test: 98 score

Monday:

C&P:  5x5 @ 2x28kg

FSQ:  3x3 @ 2x28kg

Chins:  5x5

Arm work

Shoulder work

 -Wed-

Warmup

Ruck:  1.5 miles 30 lbs

SN:  3x 3 mins @ 22kg; 12 rpm

SW/Pushup:  5x10 @ 42kg

Arm work

Shoulder raise:  3x10 @ 12 lbs

Stretching 

-Thu-

Warmup

Run: 2 miles, 09:53/mi

 Warmup

Run:  3 miles, sub 30 mins

Core work

Stretching

 Warmup

Ruck:  1.6 miles @ 30 lbs

SN:  3x 3 min @ 22kg; 12 rpm

SW/Pushup:  5 min; 5x 10/10 @ 42kg

Ruck SQ: 25 reps @ 30 lbs

Lunge:  50/50

Shoulder raise: 4x12 @ 10 lbs

Arm work 

 Warmup

Run:  2 miles; 08:35/mi

Stretching

BJJ:  1 hr

Sinus infection is back. Lighter session done throughout the day. 

Warm-up

C&P:  5x2 @ 2x32kg

Seesaw Press: 3x10/10 @ 2x16kg

Chins:  3x5

FSQ:  3x4 @ 2x22kg

Arm work

 Warmup

Ruck:  1.75 miles @ 30 lbs

SW/Pushup:

10/10x10 @ 42kg

Chins: 3x8

Lunge:  2x25/5

Arm work

Lateral raise:  4x12 @ 10 lbs

 Warmup

Run:  3 miles in 27:53

Core work

 Yesterday-

Warmup

Ruck:  1.5 miles 30 lbs

SN:  6 mins @ 22kg; 12 rpm

In 5-6 mins:

Push-ups 5x10

HS SW 5x10 @42kg 

Stretching

 Warmup

Run:  2 miles; 08:37/ mi

Core work

BJJ:  1 hour

 Ruck:  1.5 mile @ 30 lbs

Warmup

C&P:

3x3 @ 2x32kg

3x5 @ 2x22kg

FSQ:  3x3 @ 2x22kg

Dands:  2x25 

Chins: 5x5

Arm work

 Warmup

Ruck: 1.5 miles @ 30 lbs

In 5 mins:

Push-ups 6x10

HS SW 6x10 @42kg 

Gada work

Stretching

 Warmup

Ruck:  2 miles @ 30 lbs

SN:  6 mins @ 22kg; 12 rpm

EMOM:  5 mins

HS SW: 10 reps @ 42kg

Push-up: 10 reps

Shoulder raise:  4x12 @ 10 lbs

Arms

Stretching

 Run:  2 miles; 08:45 / mile

BJJ:  1.5 hrs

 Warmup

Ruck:  1.2 miles @ 30 lbs

C&P:  5x5 @ 2x28kg

Rows:  3x12 @ 2x22kg

Shoulder raises: 4x12 @ 10 lbs

SQ:  

25 @ 75 lbs

2x25 @ BW 

Arm work

 Warmup

Run:  2 miles; sub 08:45/mi

C&P:  6x5 @ 2x22kg

Rows: 3x12 @ 2x22kg

SQ:  

25 @ 22kg

2x25 @ BW

Banded arm work

 Warmup

2HSw:  5x10 @ 42kg

Gada Sw:  50 reps @ 30 lbs

Stretching 

 Warmup

Ruck:  1.15 miles @ 30 lbs

Trx push/pull/SQ:  5x10

Seesaw Press:  3x20 @ 2x16kg

Dragon SW:  3x10 @ 30 lbs

 03/28

No time between dentist for me and the boy followed by a ton of work meetings.  Snuck in the following:

Gada SW: 50 reps @ 30lbs

Run: 1.1 mile; 08:49/mi

 03/27

Ruck:  1.2 miles @ 30 lbs

Gada SW/Dragon SW: 2x10/10

Done in 10 mins:

Push-up: 3x20

Row: 3x15 @ 2x16kg

SQ:  3x25

 Warmup

Ruck:  1.7 miles @ 30 lbs

Dbl Club swing:  50 reps

BJJ:  1 hr

 Warmup

Run:  2 miles; 09:00/mi

C&P:  5x5 @ 2x22kg

Rows:  3x15 @ 2x22kg

Ruck SQ:  2x50 @ 30 lbs

DB raise:  4x12 @ 10 lbs

Arm work (light high rep)

Stretching

No arm pain.

- Tue 19th - 

Warmup

Run:   1.5 miles; 10:07/mi

-Wed 20th-

Warmup

Run:  3 miles; 09:46/mi

-Thur-
 
Warmup

Run:  1.5 miles; 09:38/mi

-Fri-

Warmup

Run:  2 miles; 09:29/mi

Seesaw Press:  3x20 @ 2x16kg

Row:  3x15 @ 2x16kg

SQ:  100 reps @ BW

------------------------------------

Total of 10 miles this week with no issues

 Elbow is still tweaked so it’s cardio week.

Warmup

Run:  2 miles; 08:35/mi

Stretching

Easy decompression week for the upper body and some easy miles for the legs and lungs.

 03/13/24

Ruck:  1.2 miles @ 30 lbs

HSN:  6 mins @ 12kg; 12 rpm (all R arm)

Light rehab arm work:

Ruck SQ:  100 reps @ 30 lbs

 03/12/24

Run:  2 miles in 18 mins

BJJ:  1 hr

 03/11/24

Tweaked the left elbow.  Swings and cleans are out.  Feels like tennis elbow.

Ruck:  1.5 miles @ 30lbs

Bridge press:  5x4 @ 2x32kg

Chins:  5x5

Gada SQ:  2x25 @ 30 lbs

SQ:  2x25

High rep arm work

Stretching

 Warmup

Run:  2 miles in sub 20 mins

Stretching 

 Warmup

Ruck:  1.5 miles @ 30 lbs

HSN: 8 mins @ 22kg; 10 rpm

Gada Dragon SW:  3x10 @ 30 lb

Push-up:  3x15

Ruck Lunge: 25/25 @ 30 lbs

SQ:  50 reps @ BW

Arm work

 Warmup

Run: 2.5 miles, 09:04 pace

BJJ: 1 hr

 3 day drill, tired.

Warmup

Ruck:  1.5 miles @ 30 lbs

C&P:  5x3 @ 2x32kg

Chins/dips:  5x5

Gada Dragon Sw:  2x10

SQ:  50 reps 

 02/27

Ruck:  1.2 miles @ 30 lbs

C&P:  5x3 @ 2x32kg

Chins:  5x5

Arm work

Gada work

 02/23

Ruck:  2 miles @ 30 lbs

Gada SW + Dragon Press:  4x12 @ 30 lbs

Trx Push/Pull

BJJ:  1 hr

 Warmup

Run:  2.75 miles sun 10 min/mile

 02/21

Warmup

HSN:  8 mins @ 22kg; 10 rpm

Gada SW+ Dragon Press:  3x10 @ 30 lbs

Ruck lunge:  25/25 @ 30 lbs

Ruck:  1.5 miles @ 30 lbs

 Warmup

Run:  2 miles sub 19 mins

BJJ:  1 hr

Stretching 

 Warmup

C&P:  5x2 @ 2x32kg

Chins: 5x5

Bridge press:  3x10 @ 2x24kg

Ruck SQ: 2x25 @ 30lbs

Arm work 

 Warmup

Run:  2 miles sub 18 mins

Slowly getting faster

Had to take grandad to the hospital for surgery and help with getting him home, so no time.

Gada SW-Dragon Press:  5x10 @ 30 lbs

 Warmup

Run:  2 miles in about 18 mins

Sinus infection still kicking my ass.

 Still fighting a sinus infection, but whatever.

Warmup

C&P:  5x5 @ 2x28kg

Bridge press:  3x10 @ 2x24kg

Chins:  5x5

Gada SW:  50 reps

Gada SQ:  50 reps

Arm work

 Warmup

Ruck: 1.3 miles @ 30 lbs

Gada SW + Dragon Press:  4x10 @ 30 lbs

Trx Push/pull/SQ:  3x15

Stretching

 Warmup

Run: 2 miles sun 19 mins

Stretching

 Back from annual training in the field.

Push-ups, squats, and archer pulls and general manual labor.

Today:

Ruck:  1.5 miles @ 30 lbs

C&P:  5x5 @ 2x24kg

Chins:  5x5

Bridge press:  3x10

Arm work

Gada swings:  25 @ 30 lbs

Gada SQ:  50 reps @ 30 lbs 

 Work is busy.  Military is busy.  Fuck.

Any way…

Warmup

HSN:  4 mins @ 24kg; 10 rpm

Gada complex:  50 reps

That’s it.

 Yesterday I bucked 2-3 cords of wood.

Today…

Warmup

C&P 10x2 @ 2x32kg

Pull-ups:  5x5

Run:  1 mile 09:03

Stretching 

BJJ - 1 hr

 Yesterday I bucked 2-3 cords of wood.

Today…

Warmup

C&P 10x2 @ 2x32kg

Pull-ups:  5x5

Run:  1 mile 09:03

Stretching 

BJJ - 1 hr

 -Week-

Tue: Run 2 miles

Wed: HSN and BW stuff

Thu:  Run 3 miles in 28 mins

 Warmup

Ruck:  1.5 mile @ 30 lbs

C&P:  8x2 @ 2x32kg

Seesaw Press:  2x20 @ 2x16kg

Gada SW:  2x25 @ 30 lbs

Gada SQ:  2x25 @ 30 lbs

Arm work

 Warmup

Ruck:  1 mile @ 30 lbs

TRX Push/Pull/SQ:  3x25

Stretch 

 Jan 1-

Warmup

C&P:

3x3 @ 2x30kg

3x2 @ 2x32kg

Chins:  5x5

Gada SW: 3x25 @ 30 lbs

Gada SQ:  50 reps @ 30 lbs

Arm work