8/4/17 Block#7, OWT OP I/A (80% of 1RM calculated) Week#1, Friday (75%) Anaerobic Capacity Jog 800m Sprint 400m Jog 800m Sprint 400m Jog 400m Sprint 200m Jog 400m Sprint 200m Notes *I don't have track close to me, so I had to get creative with Google Maps and my local map. Also, I run at 4AM, so it...

Don't do black.

Green + Fighter.
You would be doing mostly LSS+Rucks for heavy aerobic capability, although ranger school is out of my "expertise" so i'll leave the specifics.

books on stoicism & self improvement are my go tos a few examples, meditations by marcus aurelius 48 laws of power letters of a stoic power of habit miracle morning I feel like a lot of info about fitness/nutrition can be easily condensed down and reading more books than necessary on it yields d...

I eat 2 meals maybe 3 max per day.
I only care about tracking protein and ensuring i get a good amount of veg in my day.

I eat 1 meal 2 hours before workout (run/tab/lift)
then a massive post-workout meal with probs 80% of daily cals

Just buy a large amount of extremely cheap rice and load it into a bergen/ruck, simple n easy.. Easy to modify weight and weight is distributed around the ruck/bergen much more easily

Lots of good things gonna happen this year.
Potentially commissioning as a 2LT into the reserves & getting my fitness as high as it can go, now with this injury nearly gone. Gonna try and hit a 3hr marathon by the end of this year.

MON 2ND JAN 2017

60MIN LSS E

--

Feels good to put in some more mileage. Will not make the same mistake last time. Gradual increase this time.

Fri 30 DEC

30 min LSS E

Going to slowly start increasing mileage again.

WED 28TH DECEMBER

30 MINS E LSS
+ 100 PRESS UPS

SATURDAY 25TH DECEMBER

E/LSS - 30 MINS

Recovering from injury with slow mileage increase.