WU 
Exercise band movements

Pull Ups
3x3 body weight
1x3 45 pounds
1x3 55 pounds
1x2f 65 pounds  ( failed on third rep...some people would of counted this rep but my chin was not fully over)
1x3 45 pounds


Bench Press
1x10 135
1x5 205
1x3 225
1x2f 245
1x3 225

Dumbell Rows

3x10 70 pounds

Military Press
1 x 10 50 LBs
2 x 8 60 LBs

Farmers Walks 25 Yards
1 x 315
3 x 225

* While Other person did the walk, continous press with 45 LB plate.  I got about 30 presses each resting period


21 DeadLifts for time @ 225LBs
36 Seconds

Wednesday, January 28, 2015

6 Miles - 53:10

Splits
1 - 8:16
2 - 9:06
3 - 9:04
4 - 9:16
5 - 8:56
6 - 8:32

Not gonna lie I went into this a pretty weak mindset.....I was tired and not feeling awesome. I told myself this would just be a long slow run and my mind did not get right ( thus my body ) until about 4.8 miles in.


3 x 20 Dive Bombers
Plank Work


* Didn't hit weights just due to being so tired, feeling much better today after finally catching up on my sleep. Excited to hit some weights and maybe even get some 20-100 yard sprints in.

Tuesday, January 28, 2015

3 Miles - 24:09

Splits
1 - 7:19
2 - 8:42
3 - 8:09

Still faster then last week but I was worn down on this run.... my hips were tired but my diet was on point....I believe the 4 hours of sleep had 99% to do with it.

50 Pull-Ups For Time:
9:26
* this was not very accurate because I had to share the pull up space with someone that was slow.

I wanted to squat and do some one legged dead lifts but my workout was cut short due to being on call and called back to work.

Monday, January 27, 2015

4 Miles - 33:16

Splits:
1 - 7:18
2 - 9:18
3 - 8:40
4 - 8:00

Decided to do a circuit for my lift and cals yesterday,

3 rounds :

Buy In: 100 Jump Ropes

10 Bench @ Bodyweight

5 Man Makers with 30 lb dumbells

20 pushups

20 situps

Update

I was off the grid Friday - Saturday hunting.

Sunday, January 25, 2015
RUCKING - 45lbs
3 Miles - 46 minutes.

This ruck was not hard at all PHYSICALLY,  I am well beyond the physical capability to keep a 12:00-13:30 pace , and here is the catch, with tennis shoes on.  I have some new boots I am breaking in and after mile two my heels were pretty much raw.  I am doing this on purpose to break in my boots, toughen my feet, and learn how to properly take care of my feet (what works for me).

Thursday, January 22, 2015

Bench
2 x 10 135

1x10 185

3x3 255

3 sets of max pushups to failure

Barbell bent over rows

1 x 10 135

3x3 260


Deads
EMOM
2 reps every minute for 5 minutes
@ 385
Touch n Go reps

3x40 situps

Wednesday, January 21, 2015

6 Miles 53:44

Splits
Mile 1 - 7:43
Mile 2 - 9:19
Mile 3 - 9:01
Mile 4 - 9:34
Mile 5 - 9:07
Mile 6 - 9:00

* Miles 1.25 - 3 miles was some serious trail running that i found accidentally, it was a really nice run but most of it was soft dirt/sand/grass.

* Miles 3-5 I thought i was going to shit myself lol

Pull-ups / Dips

6 x Strict Pull-ups / 10 Dips
6 x Strict Pull-ups / 10 Dips
6 x Strict Pull-ups / 10 Dips

4 x Wide Grip Pull-ups / 10 dips
4 x Wide Grip Pull-ups / 10 dips
4 x Wide Grip Pull-ups / 10 dips

8 x Chin Ups / 10 Dips
8 x Chin Ups / 10 Dips
8 x Chin Ups / 10 Dips

Excited to hit some weights today.

Warm Up

20 squats
20 fire hydrants
20 leg swings
25 yard kickbacks
25 yard lateral bounding

3 miles - 24:26

Splits
1 - 7:19
2 - 8:54
3 - 8:13


I wasn't sore but my hips/legs were tired, I could definitely feel the ruck w/ 60 pounds Monday. Still not horrible tho.


Tabata Pushups
20, 20, 20, 20 , 17, 14, 12, 10 - 133

* I really want to be able to hit 20 for all 8 rounds.

Monday, January 19, 2015

Warm-up: 20 squats 20 fire-hydrants 20 calf raises 20 legswings


4 Miles - 34:10


Splits:


1 - 7:28
2 - 9:17
3 - 9:11
4 - 8:14


Cooldown:


400m Walk


20 Minutes stretching and Foam rolling

Ruck - I rucked for time of 1 hour.  Not sure the distance, probably 3 something)  but I know my pace was dropped significantly ( normally 12-14 minute pace) but thats due to the terrain I choose,  lots of off road brush, rocks and BIG hills.

Friday, January 16, 2015

800m Warmup

2x

1 mile intervals

7:08

7:46

*I was really testing the grounds for these since I will start doing them more.

Saturday, January 17, 2015

Did a 5k in support of my sister and she did great!  Will update what else I do later.

January 14, 2015


3.05 Miles : 23:53

Mile 1: 7:15
Mile 2: 8:38
Mile 3: 7:45






*Having a plan truly makes a difference I am so pumped.






January 15, 2015



I was going to do my 1 mile intervals today but my legs are pretty smoked....I will just do some light recovery work today.

January 13, 2015

Squats

2x10 135
2x10 225

Working Set:

Every Minute on the Minute (EMOM)
1 squat @ 315

* I was way to modest with this, I should of done 355


Core:
2x:
1:00 lever
1:00 l-side plank
1:00 r-side plank
1:00 plank


Pushups:

4x25

2x 10 narrow, 10 normal, 10 wide

January 12, 2013

4 Miles Easy - 35.40

* this was a rough run even tho the pace was slow due to not feeling to great and some stomach issues I've had the past two days.

15 minutes Later

5 Sets

6 pullups / 10 Hanging straight leg raises
6 pullups / 10 Hanging straight leg raises
6 pullups / 10 Hanging straight leg raises
6 pullups / 10 Hanging straight leg raises
6 pullups / 10 Hanging straight leg raises


5 sets

10 Dips / 10 Dumbbell Curls 25#
10 Dips / 10 Dumbbell Curls 25#
10 Dips / 10 Dumbbell Curls 25#
-Went Non stop through the last two sets-
10 Dips / 10 Dumbbell Curls 25#
10 Dips / 10 Dumbbell Curls 25#

January 9, 2015

1 Mile jog -7:39

Didn't push this run to stay fresh for Sunday.


January 10, 2015

Rest

*stretched a bunch and stayed limber


January 11, 2015

PT TEST

Found out I have a physical obligation to complete Sunday so my workouts have been to recover/taper down.

Tuesday, January 6, 2015

REST

Wednesday, January 7, 2015

3 x 30 pushups
3 x 25 situps

2 Miles - 16:50
Nice and easy workout to relax and recover.

Thursday , January 8, 2015

REST

January 5, 2015

MOCK PT

2 MIN MAX PUSHUPS - 94

2 MIN MAX SITUPS - 83

2 Mile Run:  16:00

I don't know what happened here but I felt like crap during this run....complete crap.....8:00 mins is my current 3 mile pace.  My diet probably had something to do with it but no excuses time to move on to the next one.

1/3/15 & 1/4/15

1/3/15

I ran a moderate mile 

1 Mile - 6:40

Pullup pyramid down

10-9-8-7-6-5-4-3-6

I ended up just doing a bit on the last two rounds instead of 2 and 1

1/4/15

I planned on Rucking and doing some interval work today, but I have decided to take today to plan and organize my training for the next few weeks so I am not scattered brained.  Also will do some grocery shopping and house work.

Training Day, Thursday, January 1,2015

Started the new year off with a 5k!

24:28

Tabata Situps - 10

Training Day, Wednesday, December 31, 2014

I originally was going to take off the 1st as a rest day but decided to do a run on the first to start my new year off right. Wednesday was nothing hard, besides doing it 30 minutes after eating breakfast.

8 rounds

7pullups
25 pushups
25 situps

Training Day,Tuesday December 30, 2014

Squats

I de-loaded this week with squats so nothing to harsh.

2x10 @ 135
1x5 @ 225
3x3 @ 275

Accessory work

Leg Curls
Leg Extensions


I always try to engage the fast twitch muscles in my leg after squats so I resorted to box jumps, the box jumps turned into a obstacle course we ran about 10 times all together with modifications every run. After running  course we Rock Climbed until my shoulders were absolutely on fire,

SWIM

My original plan was to swim 5 sets of 100's.
2x100 - 1:48, 1:45
1x300 - 5:52

All laps are done with the combat side stroke.

1x25m underwater swim - PASS