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