Week 6 Day 4

1 mile sprint/jog straights/curves on the track
1x400m sprint
30 min LSS on elliptical

Note: I had to help my friend move all day yesterday. It more than made up for the missed finishers.

Week 6 Day 2

1 hr beach run, 7 miles

Week 6 Day 1

OHP: 5,4,3,3- 95% = 115lbs
DL: 1x5 - 95% = 235lbs
PU: 5x9
Tricep Extensions: 3x10 = 20lb DBs

E: Jog 5 miles 33:50 min

Notes: ran out of time for finishers today.

Week 6 Day 1 OHP: 5x3 - 95% = 115lbs DL: 1x5 - 95% = 235lbs PU: 5x9 E: Jog 5 miles 34:40 min Finishers: Triceps Extensions 3x10 20lbs each arm 5x10 Ab Wheel rollouts 40 Pushups 50 hip thrusts 50 lunges 50 squats 2:30 plank 1:30 shank 1:15 Hollow body Farmer Walk: 2x50 lb DBs - 100 yds Notes: I’ve de...

Week 5 Day 5 OHP: 5x5 - 85% = 105lbs DL: 1x5 - 85% = 215lbs PU: 5x8 LSS: Jog 4 miles 30:00 min Finishers: Triceps Extensions 3x10 20lbs each arm 5x8 Ab Wheel rollouts 1:15 Hollow body Farmer Walk: 2x45 lb plates - 100 yds Notes: I went to the doctor for some lingering injuries/pains that I was putti...

Week 5 Day 2 7 mile beach run. Got some blisters from running barefoot. Week 5 Day 3 OHP: 3x5 - 85% = 105lbs DL: 1x5 - 85% = 215lbs PU: 3x8 LSS: Jog 4 miles 30:00 min Finishers: 5x8 Ab Wheel rollouts 35 Pushups 50 Lunges 45 BW Squats 45 Hip thrusts 1:15 Hollow body Week 5 Day 4 3 mile trail run (Cer...

Week 4 Day 7 Rest day and spent about an hour in the water surfing. Week 5 Day 1 OHP: 3x5 - 85% = 105lbs DL: 1x5 - 85% = 215lbs PU: 5x8 LSS: Jog 5 miles 37:30 Finishers: 5x8 Ab Wheel rollouts 35 Pushups 50 Lunges 45 BW Squats 45 Hip thrusts 2:00 plank 2:00 shank 1:00 Hollow Body Farmer Walk: 2x45 lb...

Week 4 Day 5 OHP: 5x5 - 75% = 85lbs DL: 1x5 - 75% = 185lbs PU: 5x7 LSS: Jog 5 miles 37:30 Finishers: 5x7 Ab Wheel rollouts 35 Pushups 35 Bentover Rows (10lb DBs) 50 Lunges 40 BW Squats 40 Hip thrusts 2:00 plank 1:00 shank 1:00 Hollow Body Farmer Walk: 2x40 lb dumbells - 100 yds Wee 4 Day 6 45 min BJ...

Week 4 Day 4

13 x 100m Hill Sprints
I did 10 burpees at the top of about half of them.

Week 4 Day 3 OHP: 5x5 - 75% = 85lbs DL: 3x5 - 75% = 185lbs PU: 5x7 LSS: Jog 4 miles 30 min Finishers: 5x7 Ab Wheel rollouts 35 Pushups 35 Bentover Rows (10lb DBs) 50 Lunges 40 BW Squats 40 Hip thrusts 1:00 Hollow Body Farmer Walk: 2x40 lb dumbells - 100 yds Notes: I tried out a new gym near my house...

Week 4 Day 2

AM:
LSS: Jog 60 min, 6 miles

PM:
BJJ, drills and rolling for 90 min

Notes: My first night back at BJJ was tough. Rolling was intense with all upper belts. My SE is way down from where it was before the deployment.