Has anyone ever built their own pull up rig? I hate all the different angles and grips they have at my gym. I like the standard 1.5" tube with athletic tape on it...we have 3" bars, 1.5" bars with slick rubber, every angle you could imagine. I just want a simple pull up bar! I looked...

10/11/18 - Week 2, Day 4 (MS #2) Assualt Bike Warm Up KB Swing 5x20 (55#) Hex DL 5x5 @ 255# Bench 5x5 @ 140# Pull Up 3x5 @ 15# Taking my E off today considering I've done conditioning every day this week and upped my mileage considerably. Excited for another run tomorrow..gonna be great weather for ...

10/10/18 - Week 2, Day 3 (E #3)

Run
4 miles, 37 min. HR avg 165 HR max 179

10/9/18 - Week 2, Day 2 (SE #1, E #2)


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

x3

Lateral monster walk 3x10

Run 3.6 miles, 37 min

Took it easy this weekend. Was able to get a recovery hike in at the Indiana Sand Dunes. Yet another wedding...didn't go alcohol free but managed it much better than the last. This morning 10/8/18 - Week 2, Day 1 (MS #1, E #1) Warm up 1 mile run, 9:30ish. (love the new shoes) Hex DL 4x5 @255# Bench ...

10/5/18 - Week 1, Day 5 Run 3.8 miles, 40:17, avg pace 10:36, avg HR 159, max HR 184 New shoes really made a difference here. Not 100% sure why my HR was up so high but I think it might have something to do with my pre workout meals. Might try fasted or just an apple next time. SE circuit - took thi...

After a couple week of Base Building (and tons of lower leg pain), I went to a specialty running shoe store for a new pair and it made an enormous difference. I can second that. Another thing is to get your running assessed. It did help me a lot at some point. Yep, made a run to a specialty store l...

Week 1 Day 4

This morning

Warm up
5 min assault bike
5x20 kb swings @ 55#

Hex DL 5x5 @ 245#
Bench 5x5 @ 135#
Pull up 3x5 @ 15#

Lateral monster walk 3x10
Run 2.1 miles
22:30



I’m going to get my stride looked at and grab some new running shoes in the next couple days.

Week 1, Day 3 (10/3/18)

Hit a recovery bike ride yesterday. 16.7 miles, 1:10. HR max 162, HR avg 128.

Hit my SE circuit last night (10/2/18)

KB Press (2x16kg) x10
Facepull x15
Rev. Lunge x10ea
Push Up x18
TRX Row x18
KB Snatch (16kg) x10ea
Farmer Carry (2x24kg for first 2 rounds, 2x32kg for last round) ~75 yards
Sit Up x20

x3