The hip flare up was pretty bad. It was subsided by today (a 3ish out of 10 right now) but it was aching a lot over the weekend. Went to a physio today after training. Going to try a couple more things as he thinks its just muscles pushing on nerves and nothing to sinister. If in 3-4 weeks there is ...

25 November 2016 - Friday Warm up: Limber Eleven Operator Template (Week 2 - 80%) Bench: 170 for 3 sets of 5 High Bar Squats: 205 for 3 sets of 5 Deadlifts: 275 for 3 sets of 5 Farmers carries: 90 per hand for 50m x2 I did singles and doubles of muscle ups in-between the squats and deadlifts and br...

24 November 2016 - Thursday

20 minute bike followed by a 30-45 minute stretching and mobility session. Was going to do a tempo run today, but pushing it to tomorrow after squats

Green2Blue wrote:Great job on the PR. That's fast!

Thanks man. I want that 8:59. Getting close.

23 November 2016 - Wednesday Morning Warm Up: Limber Eleven Operator Template (Week 2 - 80%) Bench Press: 170 for 3 sets of 5 Squats: 205 for 3 sets of 5 WPU: +30 for 3 sets of 5 Suitcase Carry (Dumbbell): 75 lb for 50 meteres 80 lb for 50 meters 80 lb for 50 meters Cool Down: 15 minutes hip mobili...

22 November 2016 - Tuesday Warm up: Limber Eleven, 800m jog Intervals/R-Pace(1:27 per 400m) Interval One: 400m in 1:26 Interval Two: 400m in 1:26 Interval Three: 400m in 1:27 Interval Four: 400m in 1:27 2:1 rest to work ratio Cool Down: 800m followed by 30 minutes hip mobility Core (80s) Plank V-si...

Going to reduce some of the intense running and add in a little more LSS running. Still the same format just going follow a guide for increasing mileage, and going to start at the beginning of the chart. I figure what with just getting back into squatting reducing some of the more intense running is...

I ran a block of fighter and a block of operator using Bench/WPU/Deadlifts when squatting was bugging my hip. If I was in a position without a rack Id run it again.

21 November 2016 - Monday Warm up: Limber Eleven Coopers test/1.5mi/2.4km 9:06 PR Operator Template (Week 2 - 80%) Bench Press: 170 for 3 sets of 5 High Bar Squats: 205 for 3 sets of 5 WPU: +35 for 3 sets of 5 (was supposed to be 30, but just worked in with some buddies) Farmer's Carry: 90s per han...

18 November 2016 - Friday Warm up: Limber Eleven, Shoulder Dislocates, Leg swings Operator Template (Week One - 70%) Bench Press: 150 for 3 sets of 5 High Bar Squats: 180 for 3 sets of 5 WPU: +5 for 3 sets of 5 Farmer Carries (Dumbbells) 80 per hand for 50m 85 per hand for 50m 90 per hand for 50m 9...