Run:  3 miles in 28:30

 Forearm pain is still there so I’m just doing this till New Years.

3x/week along running and walking.

Push-up/Swing:  4x25

Stretching and mobility work.  I’d like to build back to doing free standing back bends and coming back up.  So lots of stretching and stuff to come.

 Run:  2 miles in 18mins

Online Kettlebell Challenge

 OAJ:  20/20 

SN:  18/18

LC:  11/13

https://youtu.be/zozFIfgjN0g?feature=shared

 Run:  2 miles in 18:00

 SN:  5x 10/10 @ 32kg

Push-ups:  3x25

Light bicep rehab

 Band SQ:  2x25

Push-ups:  2x26

Banded Tricep work

 Run:  3 miles in 30 mins

 Warmup

SN:  5x10/10 @ 32kg

Pushups:  3x20

No pulling movement this week due to some brachial pain.

 HSN:  10 mins @ 22kg; 12 rpm

Stretching

 Run:  2 miles in 17:45

 CL-SQ-P:  5x2 @ 2x32kg

Band pullaparts:  4x25

Tricep band work

 Run:  3 miles sub 30’

 SN:  10x5/5 @ 32kg

Push-ups:  3x20

Pull-ups:  5x5

Curls:  3x12/12 @ 2x35 lbs

 SN:  12 mins @ 22kg; switch every 2 mins; 12 rpm

Curl and Press:  5x5 @ 2x35 lbs

 Run:  2 miles; 17:23

 SB SQ:  6x6 @ 150 lbs

C&P:  5x3 @ 2x28kg

Rows:  3x12/12 @ 36kg

Tricep work 

 Run:  3 miles, 27 mins

SN:  7x 5/5 @ 32kg

Push-up:   3x20

Chins:  5x5

Curls:  3x12/12 @ 2x35 lbs

Stretching 

 SN:  6 mins @ 22kg; 12 rpm (1 hand sw)

Curl & Press:  10x5 @ 2x35 lbs

B-SQ:  50/50

 Run:  2 miles in 17:45

 Sandbag SQ:  6x6 @ 150 lbs

Row:  3x12/12 @ 36kg

Tricep work

 Walk:  3.5 miles

 SN:  11 reps EMOM 10 mins @ 28kg

Dips:  3x8

Typewriter Chins:  3x3 slow

Curls:  3x10/10

Not feeling 100%.  Possibly the flu shot I got yesterday.  

 SN:  12 mins @ 16kg; 16 rpm

Curl & Press:  10x5 @ 2x35 lbs

B-SQ:  50/50

 Run:  2 miles 

 CL-SQ-P:  5x3@ 2x28kg

Rows:  3x10/10 @ 36kg

Tricep work

 Run:  3 miles in 29 mins

 Warmup

SN:  10 reps EMOM for 10 mins @ 28kg

Pushups:  3x20

Typewriter chins:  3x3

Pull-ups:  2x5

 Curls:  5x10/10 @ 2x35 lbs

SN:  7 mins @ 22kg; 12 rpm 

2 mins @ 22kg; 12 rpm 

Curl & Press:  6x6 @ 2x35 lbs

Stretching 

 Run:  2 miles in 17:22

 SB SQ:  6x6 @ 150 lbs

C&P:  3x6 @ 2x28kg

Row:  3x10/10 @ 36kg

Tricep band work

 Run:  3 miles 26:26

 SN:  10 reps EMOM 10 mins @ 28kg

Pushups:  3x20

Pull-ups:  5x5

Curls:  4x10/10 @ 2x35 lbs

Stretch

 SN:  7 mins @ 22kg; 12 rpm (1 hsw)

Curl & Press:  6x6

Stretching

 Run:  2 miles 17:44

Stretching

 SB SQ:  6x5 @ 150 lbs

C&P:  3x6 @ 2x28kg

Row:  3x8 @ 36kg

Tricep band work

 Run:  3 miles in 28 mins

 SN:  10 mins 10 reps EMOM @ 28kg

Pushups:  3x20

Pull-ups:  5x5

Curls:  4x10/10 @ 2x35 lbs

 Warmup

SN:  6 mins @ 22kg; 12 rpm 1 hand switch

Curl and press:  6x6 @ 2x35 lbs

B-SQ:  50/50

 Run:  2 miles in 18:37

 BJJ

SB SQ:  6x5 @ 150 lbs

C&P:  3x5@ 2x28kg

Triceps band

 Run:  3 miles

 SN:  10 mins 8 reps EMOM @ 28kg

Push-up:  3x20

Pull-ups:  5x5

Curls:  4x10/10 @ 2x35 lbs 

 SN:  6 mins @ 22kg; 12 rpm

OAJ:  2x6/6 @ 36kg

Curl & Press:  7x5 @ 2x35lbs

 Run:  2 miles in 17:39

 SB SQ:  6x5 @ 150 lbs

C&P:  5x3

Tricep work

 Run:  3 miles in 17:39

 SN:  10 mins EMOM @ 24kg; 10 reps

Push-ups:  3x20

Pull-ups: 5x5

Curls:  5x10/10

 SN:  2x 4 mins @ 22kg, 12 rpm

Curl and press:  5x5 @ 2x35 lbs

B-Sq:  50/50

 Warmup

SB SQ:  6x5 @ 150 lbs

C&P:  5x3 @ 2x28kg

Row:  3x8/8 @ 36kg

Tricep work

Not as lean as normal, but I’m good with putting on a bit to recover from Warrant School.  Will carry this momentum over the winter to build out a bit of muscle.

 SN:  10 mins EMOM 10 reps @ 24kg

Pushups:  3x20

Pull-ups:  5x5

Curls:  4x10/10 @ 2x35 lbs

 Warmup

SN:  6 mins @ 22kg; 36/36

OAJ:  10/10 @ 22kg

Tuck planche - Lseat transitions:  3x2

Curl & Press:  5x5 @ 2x35lbs

Stretching

 Run:  2 miles

 Walk:  1.5 miles

SB SQ:  7x5 @ 150lbs

C&P:  4x3 @ 2x28kg

Tri band work

 Walk:  1.5 miles

SN:  10 mins EMOM @22kg; 14 rpm

Push-ups:  3x20

Pull-ups:  5x5

Curls:  4x10/10

 Run:  3 miles

 Warmup

Walk:  1.7 miles

SN:  10 mins  x13 reps EMOM @ 22kg

Pushups:  3x20

Pull-ups:  5x5

Curls:  5x10/10 @ 2x35 lbs

Stretching

 Warmup

SN: 10 mins @ 16kg; 12 rpm 

TGU:  3x3 @ 28kg

B-SQ:  50/50

Plank:  2x 1 min

 Run:  2 miles 

 Warmup

SB SQ:  6x5 @ 150 lbs

C&P:  3x3 @ 2x28kg

Row:  6x5/5 @ 36kg

Tricep band work

 Run:  3 miles sub 30 mins

BJJ:  2 hrs

 SN:  10 mins 12 reps EMOM @ 22kg

Push-up:  3x20

Pull-ups:  5x5

Curls:  3x10/10

 Walk:  1.7 miles

SN:  8 mins @ 16kg; 12 rpm

Curl & Press:  8x5 @ 2x35 lbs

B-SQ:  50/50

 Run:  2 miles sub 20 mins

 SB SQ:  6x5 @ 150 lbs

C&P:  3x3 @ 2x28kg

Row:  5x5 @ 36kg

Band Triceps work

 Walk:  1.5 miles

SB SQ:  4x10 @ 150 lbs

C&P:  5x3 @ 2x28kg

Row:  5x5@ 36kg

Tricep work

 Run:  2.5 miles

 Warmup

Walk:  1.4 miles

SN:  10 mins EMOM 12 reps @ 22kg

Push-up:  3x20

Pullup:  5x5

Curl:  5x10 @ 2x35lbs

 SN: 10 mins @ 14kg; 12 rpm

Partial TGU:  3x3 @ 22kg

Planks:  2x 1min

B-SQ:  50/50

Curl Press:  5x5 @ 2x35 lbs

 Raining so no sandbag today.

SQ-Press:  3x3 @ 2x28kg

Rows:  3x10 @ 2x22kg

Triceps work

Stretching

 Warmup

Run: 2 miles

SN:  6/6 for 10 mins EMOM @ 22kg

Push-ups:  3x20

Pull-ups:  5x5

Curls:  4x10/10 @ 2x35 lbs

Stretching

I need to repeat this snatch session next week as breathing was a little hard to control towards the end.

 SN:  8 mins @ 14kg; 16 rpm

Turkish Getup:  3x5/5 @ 16 kg

Planks:  2x 1 min

3x thru, minimal rest:

 SB Sq: 10 reps @ 150 lbs

KB Press:  6 reps @ 2x22kg

KB Row:  10 reps @ 2x22kg

Banded Triceps work

 Back from Warrant Officer Training School.

Warmup

Walk:  1 mile

SN:  

5/5 for 10 mins EMOM @ 22kg

Push-ups:  3x20

Pull-ups:  5x5

Curls:  4x10/10 @ 35 lbs

Stretching

 Walk:  1.65 miles

Push-up/SQ:  4x25

Chins:  6x5

Arm work

Stretching

 Warmup

Run:  3 miles sub 30 mins

KB CL:  5 mins @ 28kg; 105 reps

 Walk:  1.7 mile

SQ-P:  10x3 @ 2x28kg 

Arms

 Walk:  1.65 miles

Push-up:  4x25 

SQ: 4x25

Chins:  10x3

Stretching

 Run 4 miles

BJJ:  1.5 hrs

 Walk:  1.6 miles

SB SQ:  10x5 @ 150 lbs

Gada SW-P:  5x10

Arm work

 Run:  3 miles

Stretching

 Run:  4 miles

Push-up:  4x25

SQ:  4x25

Chins:  10x3

Arms

 Run:  3 miles

BJJ:  1.5 hrs

 Warmup

Walk:  2 miles

SQ-P:  8x3 @ 2x28kg

Rows:  3x10@ 2x28kg

Arm work

 Did the normal stuff this week.  Need to get back to daily journaling.

Wed was a calisthenics day.

Thur was a 3 mile run

Today…

SB SQ:  10x5 @ 150 lbs

Gada work 

Arm work 

 Warmup

Walk:  1.7 miles

SQ-P:  5x3 @ 2x28kg

Rows:  3x8 @ 2x28kg

Arm work 

 PT test yesterday:

Push-ups:  55 reps

Sit-ups:  55 reps

1.5 run:  10:42

 Warmup

Walk:  1.7 miles

Tyson push-up:  4x20

SQ:  4x20

Arm work

HSN:  10 mins @ 14kg; 12 rpm

 -Monday-

Walk:  1.5 miles

SQ-P:  6x3 @ 2x28kg

Rows:  3x8 @ 2x28kg

Arm work

-Tuesday-

Run:  5 miles 

BJJ:  2 hrs

 SB Sq:  10x3 @ 150 lbs

Push-ups:  3x25

 Warmup

Run:  2 miles

SQ-P:  5x3 @ 2x28kg

Rows:  3x10 @ 2x28kg

Arms & Shoulders

 Friday:  

Bearhug SB SQ:  10x3 @ 150 lbs

Run:  3 miles in 29:00

Stretching 

 Warmup

Walk:  1.5 miles

SQ-Press:  5x5 @ 2x22kg

Chins:  15x2

Stretching

Minimal back and hip pain after last night’s rolling.  Guess it had enough traction pulled on it during the rolls.

 Run:  4.5 miles in 45 mins

BJJ:  2 hrs 

Run:  1.6 miles

Warmup

TRX push-pull:  5x10

SQ:  2x50

Arms

 Stretching

Run:  2.5 miles

Gada:  5x10 @ 30 lbs 

Definitely is the Hoka Bondis causing the foot pain.  Ordering some cheaper New Balance Arishis to see how that works.

 Warmup

HSN:  10 mins @ 13kg; 12 rpm

Banded side bends:  2x25/25

Plank:  2x 1 min

Arm work

 Floor press:  5x5/5 @ 28kg

SB SQ:  5x3 @ 150 lbs

Arms

 Warmup

Walk:  1.6 miles

HSN:  3x3 @ 36kg

Push-ups:  4x25

SQ:  4x25

Chins:  5x5

Arm work

Run: 2 miles easy sub 10 pace

BJJ:  2 hrs

A little bit of foot pain today.

Warmup

Walk:  1.5 miles

Tyson push-up: 5x20

SQ:  5x20

Chins:  5x5

Stretching

 Going back to a protein shake 2x a day then a healthy meal for the week.  Trying to get right before a beach trip and see if some digestion issues clear up.

Taking the week off from running.  Feet & ankles are aching for some reason.

Warmup

HSN:  10 mins @ 23kg; 10 rpm

Bridge press:  5x10 @ 2x23kg

Row:  5x10 @ 2x23kg

Arm work

Stretching 

Walk:  1.5 miles

Sq press:  5x5 @ 2x23kg

SB Clean:  8x2 @ 150 lbs

 Run:  4 miles

 Warmup

Floor press:  3x5/5 @ 28kg

Push-ups:  3x25 reps

SQ:  3x25

Chins:  10x2

 Run:  5 miles 

 Warmup

Walk:  1.5 miles 

LCPP:  15 mins @ 23kg; 7 rpm

Hack SQ:  5x10 @ 12kg

Rows:  3x10/10 @ 28kg

Arm work

Chins: 10 reps

 SQ Press:  6x5 @ 2x22kg @ 23kg

Chins:  10x2

Walk:  1.5 miles

 Run:  4 miles

Stretching

 Monday-

LCCP:  15 mins @ 23kg; 7 rpm

Walk:  1.5 miles

Stretching 

-Tue-

Run:  6 miles

-Wed-

Push-up:  4x25

Hack SQ: 2x25 @ 12kg

Bethak: 2x25

Chins:  5x5 in 3 mins

 Run: 5 miles

Walking:  1.5 miles

Push-ups:  4x25

Rows:  4x15/15 @ 23kg

2HSwings:  50 reps @ 36kg

Stretching

 Run:  5 miles

Warmup

LCPP:  10 mins @ 23kg; 8rpm

OA Floor Press:  3x5 @ 28kg

Chins:  18, 12, 8

Run:  2 miles

Sandbag clean and shoulder:

 20 mins 2 reps/1 reps, EMOM

 Run:  5 miles

 Push-ups:  4x25 reps

Dands:  4x25 reps

Chins:  18, 12, 10

 Run:  5 miles

 Warmup

LCPP:  10 mins @ 28kg; 6 rpm

OA Floor Press:  3x5 @ 28kg

Row:  3x5 @ 28kg

Run:  2 miles, 18:20

 Sandbag shoulder clean:  10 mins, 2 rep EMOM @ 150 lbs

Push-ups:  50 reps

 Run:  5 miles

 Push-ups:  100 reps

SQ:  100 reps

Stretching

Walk:  1.5 miles 

 Run:  5 miles

BJJ:  1 hr

 Warmup

GtG style:

Floor Press:  10x5/5 @ 28kg

Row:  10x10/10 @ 28kg

Stretching

 Warmup

SQ-Press:  5x6 @ 2x23kg

Rows:  5x6 @ 36kg

Stretching

 02/13

Run:  5.5 miles

 Warmup

Jerk:  5x12 @ 2x23kg

Rows:  5x15 @ 2x23kg

Push-ups:  50 reps

 Run:  2.5 miles

BJJ:  2 hrs

 Warmup

LCPP:  10 mins @ 23kg

Floor press:  3x5 @ 28kg

Row:  5x8 @ 28kg

Arms and shoulders

Run:  2 miles sub 20 mins

 Run:  4 miles 

Jerk:  5x10 @ 2x22kg

Rows:  5x5 @ 36kg

Walk:  1.5 miles

 Run:  6 miles 

BJJ:  2 hrs

 LCPP:  10 mins @ 22kg; 8 rpm

Push-up:  2x20

Rows:  3x12 @ 2x22kg

Run:  2.5 miles

 Run:  5.5 miles

 Run:  2 miles sub 20 mins

Jerks:  5x10 @ 2x22kg

Rows:  5x10 @ 2x22kg

Walk:  1 mile

Stretching

Run: 5 miles

BJJ:  2.5 hrs

 Warmup

LCPP:  8 mins @ 22kg; 8 rpm

Push-ups:  3x20

Rows:  4x15 @ 22kg

Arms and shoulder work

 Jerk: 5x10 @ 2x22kg

Rows:  3x10 @ 2x22kg

Stretching 

 Warmup

Run:  3.5 miles

LCPP:  6 mins @ 22kg; 8 rpm

Push-ups:  3x20

Rows:  3x20 @ 22kg

 Warmup

PP:  4x4 @ 36kg

SB shoulder:  5x2 @ 150 lbs

 Warmup 

LCPP:  10 mins @ 22kg; 8 rpm

Push-ups:  4x12

Rows:  4x 12/12 @ 22kg

Run:  6 miles

Arms and shoulders 

 Snow/storming today so all inside.

Warmup

LCPP:  4x4/4 @ 36kg

Row:  4x4/4 @ 36kg

Swings:  30 reps @ 36kg

 Warmup

Jerk:  4x12 @ 2x22kg

Run:  2 miles, 08:25 avg

Push-up:  3x12

Rows:  3x8 @ 28kg

Arms and shoulders

 Warmup

Run:  6 miles

LCPP:  8 mins @ 22kg; 8 rpm

Push-up:  3x15

Rows:  3x15/15 @ 22kg

Arms and shoulders

 Run:  5.5 miles 

 Stretching

Jerk:  5x10 @ 2x22kg

Stretching