1/3 - 8 count bodybuilders to warm up. 30 minute long steady state run. Did not get everything I wanted done but was meeting with a real estate agent and attending a viewing for a friend who passed so that was enough for the day.
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1/3 - 8 count bodybuilders to warm up. 30 minute long steady state run. Did not get everything I wanted done but was meeting with a real estate agent and attending a viewing for a friend who passed so that was enough for the day.
1/3 - 8 count bodybuilders, long steady state run.
1/4 - Strength workout in the home gym. 8 count bodybuilders to warm up. Sandbag ground to shoulders (100#), 30 reps total. Rucksack push-ups (30# plate), 57 reps total. Pull-ups, 13 reps. One arm KB snatches and TRX side plank hip drops were also on the list, but no time for that today.
1/5 - 8 count bodybuilders, 400m run/200m walk intervals.
1/6 - Busy day, I was supposed to ruck but ended up doing a lot of manual labor around the house (our home is on the market so we are getting it ready). At night, knocked out some TRX inverted rows, 100 reps total.
1/7 - 10 minutes of burpees, max reps. Did this after 10pm after a long day of cleaning, a mere 71 reps.
1/8 - More cleaning, managed to squeeze in some lower body work though with the 100# sandbag.
1/9 - Indoor power intervals on the exercise bike.
1/10 - 30 minute run.
1/11 - Strength workout at the home gym. Sandbag bear hug good mornings (100#), 41 reps total. Pull-ups, 14 reps total. KB overhead lunges (16kg), 30 total reps per leg. Sandbag thrusters (50#), 32 reps total. TRX knee tucks, 30 reps total.
1/12 - Baseline testing. Max cadence dead hang pull-ups, max plank, Cooper Test, and 10 minutes of max burpees.
1/13 - 6 mile ruck intervals, 1:34:02, 35# dry ruck.
1/14 - Power out for 8 hours, squeezed in a short session to keep warm but that's it.
1/15 - Yoga.
1/16 - Indoor power intervals on exercise bike. 5 rounds of 2 minutes max effort, rest 4:30. Then threw on the 50# ruck and did 1 mile to cool down.
1/17 - Home strength workout. Sandbag bear hug squats + 35# rucksack (135# total), 100# sandbag floor presses, TRX inverted rows, TRX side planks.
1/18 - Incline treadmill walking. Got some bronchitis so I'm trying to knock it loose.
1/19 - Home strength workout. Sandbag ground to shoulders (100#), bodyweight pull-ups, TRX pistol squats, rucksack push-ups (35#), TRX rollouts.
1/20 - More incline treadmill walking.
1/21 - Mobility day.
1/22 - Hill repeats with 50# ruck. Cold as balls. Had to go slow as my usual speed made me start hacking up a lung. 100 four count flutter kicks in the evening.
1/23 - Home strength workout. Sandbag get-ups (100#), sandbag bear hug squats (100#), bodyweight pull-ups, ruck strict presses (50#), one arm KB snatches (16kg).
1/24 - 1.5 mile hill run, followed by 15 minutes of interval training on the exercise bike.
1/25 - Work got busy so I couldn't train at the work gym, just did some mobility work later on that day.
1/26 - 12 minute burpee drill.
1/27 - 3 mile hill ruck with 50#, 12 mile ride on the exercise bike.
1/28 - Yoga.
1/29 - 1.5 mile hill ruck in the morning with 50#. Supposed to run in the evening but too much work to do.
1/30 - Home strength workout. Sandbear bear hug good mornings (100#), sandbag bear hug timed holds (100#), bodyweight pull-ups, ruck overhead squats (35#), ruck push-ups (50#).
1/31 - 30 minute Zone 2 run around the neighborhood.
2/1 - Off/active rest.
Been slacking about posting my training. The primary goal was a GORUCK event in March in North Carolina but due to selling my old home and buying a new one, that's out as that will be the same weekend we close on both. So back to some foundational work for a while.
2/19 - Dumbbell clean and press, dumbbell Bulgarian split squats, lat pulldowns. Core work. LSS work on treadmill.
2/20 - 30 minute METCON of pull-ups, navy seals, and 2H swings. 8 rounds total. Core work. LSS work on treadmill.
3/4 - Tactical Barbell Operator - 75%, bench press/power clean/back squat. Lightweight shoulder workout. Incline treadmill walking later on today.
3/5 - 4 sets of pull-ups, 10 minutes of burpees, 20 minutes of hill sprints.
3/6 - TB Operator 75%. Power clean, back squat, and then DB bench because it was international bench day. Lightweight shoulder workout and incline treadmill walking later.
3/7 - 4 sets of pull-ups, 10 minutes of burpees, 20 minutes max distance run.
3/8 - TB Operator. Bench, power clean, squat. Lightweight shoulder workout. Side planks and several rounds on the heavy bag in the evening.
After a work injury, I'm slowly getting back into things.
06/10 -
**Barbell Clean and Press, 105#, 1 rep every 1:45 for a total of 21 minutes (12 reps).
**Pull-Ups, 2/3/2, shoulder holding up.
**Crawling x10M, baby crawling as that's all I can do right now.
06/11 -
**2 mile ruck, 25#, about 35 minutes.
**Alternating Sandbag Shoulder Carries x10M, 100#, ground to shoulder, carry 20 yards, drop it, repeat other side. 8 total rounds.