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  1. #541
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Sunday - Unplanned rest day.

    Monday - Black on Oxygen. 60 seconds of sandbag squat cleans with 80#, 800m run, rest 3 minutes, repeat. Total of 5 rounds. Strength work in the gym later - lat pull downs and one arm plate rows.
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  2. #542
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    Tuesday - Meat Eater II. 10 rounds of 28kg swings and 10 burpees, 60 sec rest between rounds. First 5 rounds were two pump burpees, last 5 were one pump. Total time 24:50. Total work - 100 swings, 100 burpees, 150 pumps. Grip work later.
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  3. #543
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    Wednesday - Unplanned rest day, but squeezed in a 20 minute yoga workout on YouTube.

    Thursday - Short ruck in the morning. 1 hour BJJ class and some rolling around lunch. Core work in the evening.
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  4. #544
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    Friday - Rest day.

    Saturday - 6 miles of ruck intervals, 1:18:41 (average 13:07), 35# dry rucksack. Core work and yoga in the evening.
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  5. #545
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    Monday - TRX upper body circuit. 100 reps each of inverted rows, chest presses, and standing rollouts. Not much time for anything else.

    Tuesday - Fobbit Intervals. 10 rounds of 2 minutes of running and 10 two hand swings. Total work - 2.5 miles and 100 swings with 28kg in 31:41. Core circuit and stretching later on.
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  6. #546
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    Wednesday - 45 minute AMRAP of max dead hang pull-ups, 1km run, 50 one count burpees. Ouch.
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  7. #547
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    Thursday - 60 minute BJJ class.
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  8. #548
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    Monday - Clean/strict press/front squat singles with 80# SB, 30 sets in 20 minutes. Several sets of dead hang pull-ups. 10 minutes of 6 count burpees - 62 reps total.

    Tuesday - 3 mile run in the morning. 20 minutes of navy seals in the evening - 63 reps total (63 burpees, 189 push-ups, 126 mountain climbers).
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  9. #549
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    Irritated my shoulder sleeping on it funny (yes, totally stupid) so the only other significant thing last week was a 5k race with my oldest. He ran the whole way and set a new PR.

    Monday - 1 mile ruck with 45# plate to warm up. 3 rounds of 10 navy seals, 5 dead hang pull ups, 20 leg levers. 3 rounds of 10 sandbag strict presses (60#), 10 sandbag hang high pulls (60#), 1 minute plank. Then a 1 mile run to finish things off.
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  10. #550
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    Tuesday - Black on Oxygen. 60 seconds of sandbag squat cleans with 80#, 800m run, 20 push-ups, rest 3 minutes. Repeat 3-5 times. I did 4 rounds today, ran out of time for 5. Core circuit in the evening.
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  11. #551
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    Wednesday - 2 mile coupon ruck, 60# SB and ~40# ruck. Every half mile, 15 sandbag back squats for 60 total reps. Only had to drop the sandbag once - it was hot and I had to get my hoodie off. Pull-up work in the evening using the Rep Goal Method.
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  12. #552
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    Saturday - Murph with vest, 51:58.
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  13. #553
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    Monday - 20 minutes of navy seals, 65 for a new PR. Several sets of pull ups. Marched in the Memorial Day with my sons' Scout pack while wearing a weighted rucksack.
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  14. #554
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    Tuesday - Black on Oxygen. 60 seconds of sandbag squat cleans with 80#, 800m run, rest 2 minutes, repeat. Total of 5 rounds. Core circuit in the evening.
    Last edited by GrouchyUSMC; 05-30-2023 at 03:25 PM.
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  15. #555
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    Wednesday - Legs and Lungs. 100 two pump burpees (200 push-ups), 100 air squats, 200 lunges (100 per leg), 100 two hand KB swings.
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  16. #556
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    Friday - 1 to 10 alternating ladders of 80# sandbag clean and strict press with dead hang pull-ups. 10 minute AMRAP of sandbag get ups this evening.
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  17. #557
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    Saturday - 7+ mile hike with my boys, 30# ruck plate plus water and other supplies.
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  18. #558
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    Tuesday - 20 minutes of 6 count burpees (128 reps, feeling tired today) followed by 20 minutes of hill sprints (7 reps). Pull-up work later on during the day.
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  19. #559
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    Wednesday - Not much time for anything other than a 1.5 mile run, best time yet on these hills so that's a win.

    Friday - 20 minute AMRAP of "Texas Hondos" - each round is 3 burpees, 2 bear complexes with sandbag, and 1 Carl Fredricken with sandbag (sit-up, get up one side, sit up, get up other side = 1 rep). I managed 12 reps in 20 minutes with a 60# sandbag. Short but sweet.
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  20. #560
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    Monday - 10 to 1 descending ladder of sandbag bear complexes with 5 navy seals after each rung. Total work - 55 bear complexes with 60#, 50 navy seals. Finished with several sets of pull-ups.

    Tuesday - 5 mile LSS run, nasal breathing only. Core work in the evening.
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    Wednesday - 10 to 1 descending ladder of one arm KB snatches with dead hang pull-ups after each set.

    Thursday - 60 minute ride on the exercise bike, 14.6 miles. Squatter's ass and hard exercise bike seats don't fit together well. Short yoga routine later.
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  22. #562
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    Sunday - 60 minutes of hill repeats before church with a weighted rucksack.
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  23. #563
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    Monday - Fun with my Fathers Day gift, a 100# strongman sandbag, just like an Atlas stone. 3 rounds of ground to shoulder x3/3, bear hug squats x5, bear hug carry x50ft, 10 navy seals. Next was dead hang pull-ups, 8-6-6. Finally four rounds of core work.
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    Tuesday - 3 mile hill run, short yoga routine.
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    Wednesday - 3 rounds of SB ground to shoulders x3/3, bear hug squats x5, bear hug carries x50 feet. 10 minute AMRAP of 8 count bodybuilders. Finished with several sets of pull-ups.

    Saturday - GORUCK Star Course 12 Mile event. Urban land navigation course with a weighted backpack. My buddy Mike and I took 1st with an official time of 3 hours and 2 minutes.
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    Monday - Strongman sandbag session, 4 rounds, 100#. Ground to shoulder x3/3, bear hug squats x5, bear hug carries x50 feet. Several sets of pull-ups after. I was also supposed to do 8 count bodybuilders in the evening but I was too beat by the end of the day.
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  27. #567
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    Tuesday - Morning workout was 45 minutes on the exercise bike, 12.5 miles. In the afternoon, 60 minute BJJ session. Earned my first stripe. Good day.
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    6/30 - 5 mile run in the morning, pull-ups and core training in the evening.

    7/2 - 30 minutes of hill repeats with 20# rucksack, 20 minutes of 8 count bodybuilders after.

    7/3 - 45 minutes on exercise bike (about 13 miles). Later on, 20 minutes of ruck step ups then some pull-ups and core training.

    7/4 - 60 minutes of hill repeats with 20#.

    7/5 - Strongman sandbag session, 4 rounds total. Pull-ups and 8 count bodybuilders after.
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    7/6 - BJJ class. 60 minutes of technique work, 30 minutes of light rolling.

    7/9 - Ruck intervals, 5 miles in 1:18:57, almost 600' elevation.

    Boy Scout summer camp for the week, brought my rucksack with a 20# plate and would wear it for half the day and for a few trails. Total of almost 15 miles during the week carrying that alone, I know I walked a lot more than another leader and he got almost 20k steps on our longest day. They also had a pull up bar by the pool so I did pull-up sets 1-3x a day depending on our schedule.

    7/18 - Back at it. Strongman sandbag session, 5 total rounds. Pull-up work tonight.
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    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    7/19 - 60 minute Zone 2 run, core work. Minor calf strain so took it easy for the next two days.

    7/22 - GORUCK Basic with my oldest son, he did awesome. We did some PT, did some challenges, carried some weight, and had a great time. My youngest did a Scavenger with my wife and covered 6 miles himself.

    7/24 - 15 miles on the exercise bike. Supposed to do core work in the evening but I was beat.

    7/26 - 90 minute Zone 2 ruck march, 35#.
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