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.