10/22/18 FB + Green Week 4, Day 2, E#2

4 miles, 39:31. Avg HR probably 165-170.

Got a call that I might have been needed to help work with some NHL players early this week...woulda been big. So I trained today thinking I wouldn’t have time tomorrow. Talked to the head of performance and they got everything covered...oh well made a sweet contact. 10/21/18 “Week 4, Day 1” MS #1, ...

10/20/18 Week 3, Day 6, E #4, SE #2 40# ruck - 55 minutes. Left the watch and HR monitor at home for this one. Probably held a good 3-3.5 mph pace over 70% climb/descend and 30% flat terrain. Beautiful day - 63 and sunny w/o humidity. SE KB press (2x16kg) x15 Facepull x15 Rev. Lunge x10ea Push Up x2...

Had a rough end to the week.

10/17-18 were rest days.

10/19/18 Week 3, Day 4, E #3

2.5 miles, 25 minute run.

Planning on my second SE and an E today after work.

I think I am going to finish out this six week cycle and then replace weighted pull ups with the fighter pull up program.

10/16/18 Week 3, Day 2, SE#1, E#2 Warm Up Inchworm x10 Thread the Needle x10 KB Swing 5x20 @ 55# Circuit KB Press (2x35#) x15 Facepull x15 Rev. Lunge x10ea Push Up x20 Row x15 KB Snatch (16kg) x10ea Front Rack Carry (2x35#) ~75 yards Sit Up x20 x3 Forgot my set of snatches in the third round..oops. ...

10/15/18 Week 3, Day 1, MS #1, E #1

Warm up
Stair stepper 5 min
Kb swing 2x20 @55#

Hex DL 5x3 @265#
Bench 5x3 @145#
Pull up 3x3 @25#


Run
3.6 miles, 33 minutes. HR max 180, HR avg 159

10/14/18 Rest day Thinking about the fighter pull up program. Last year I was able to get up to a 70# pull up for 2 reps on operator. Going only 2x/week I’m not sure that that is going to happen, and to be honest I’d rather get 20 reps than a heavy 1rm. Not a fan of mixing up programs too much but I...

10/13/18 week 2, day 6 (E #4)

Run 3.7 miles
37 minutes

You can mount one to the ceiling or wall. Or are you looking for the standalone version? Looking for a stand alone. I contemplated a ceiling mount - I hung some gymnastic rings from our attic door, supported with long 4x4s. The width is preventing me from mounting a bar there. The mounting bars wou...

10/12/18 Week 2, Day 5 (SE #2)

KB Press (2x16kg) x12
Facepull x15
Rev. Lunge x10ea
Push Up x20
Ring Row x20
KB Snatch (16kg first round, 20kg second round) x10ea
Farmer Carry (2x32kg) ~75 yards
Sit Up x20

x2

Run tomorrow