12.30

C&P 125x3x2
Bent row 125x3x2
FSQ 185x3x2
15min airdyne

12.29

450m run, 4min rest x 4

Supposed to run 600m on this one which is roughly eight lengths of the field I was running this morning

12.28

Fsq 185x3x2
C&p 125x3x2
Bent row 125x3x2

12.27

Circuit x 3

Burpees 30sec (6-8)

Dips 30sec (6)

Burpees 30sec

Squats 30sec

Burpees 30sec

Plank 30sec

Rest 1min

Replace dips with pull-ups and plank with chinnies

12.26

C&P 125x3x2
Bent row 125x3x2
FSQ 185x3x2

12.24

Jog 30min, Airdyne 15min

12.23

Farmers
FSQ 165x3x3
C&P 115x3x3
Bent row 115x3x3

12.21

Farmers
C&P 115x3x3
Bent row 115x3x3
FSQ 165x3x3

12.20

10 24kg swings

10 burpees

1min rest

5 rounds

12.19

Farmers
FSQ 165x3x3
C&P 115x3x3
Bent row 115x3x3

12.17

Farmers
C&P 105x5x3
Bent row 105x5x3
FSQ 145x5x3

12.15

Farmers
FSQ 145x5x3
C&P 105x5x3
Bent row 105x5x3
5min jog

12.14

6 Burpees, 100m sprint, 5, 100m sprint ... 1, 100m sprint 3:45
5-10min jog after

12.13

Farmers
C&P 105x5x3
Bent row 105x5x3
FSQ 145x5x3

12.09

FSQ 175x3x3
C&P 125x3x3
Bent-row 125x3x3

12.08

200m x 3 with 30sec breaks, 3min rest and repeat.

12.07

Farmers
C&P 125x3x3
Bent row 125x3x3
FSQ 175x3x3

12.06

Jog 43min.

12.05

Farmers
Fsq 175x3x3
C&p 125x3x3
Bent row 125x3x3
Ab wheel 3x12

12.03

Farmers
C&P 105x5x3
Bent row 105x5x3
FSQ 155x5x3

12.01

FSQ 155x5x3
C&P 105x5x3
Bent row 105x5x3
Circuit 5,4,3,2,1 reps:

Pull-up

Burpees

Squat Jump

Clapping Push-ups

4:45

11.29

C&P 105x5x3
Bent row 105x5x3
FSQ 155x5x3

11.27

FSQ 135x5x3
C&P 95x5x3
Bent row 95x5x3

11.25

Jog 1hr

11.24

C&P 95x5x3
Bent row 95x3
FSQ 135x5x3

Circuit:

2min rope

10 24kg swings

2min rope

5/5 24kg snatch

Repeat for 15min.

11.23

2x through:

5 burpees

400m run

5 burpees

400m all-out

The all-out effort was about the same as the run.

11.22

FSQ 135x5x3
C&P 95x5x3
Bent row 95x5x3

11.20

15min yoga

11.10

Swing 16kg 1min
Rope 2min
Rest 3min
3 sets
Ab wheel 2x10

11.09

Farmer's walk
FSQ 175x5x3
Pull-ups 3x5
C&P 135x5x3

11.07

C&P 135x5x3
Pull-ups 3x5
FSQ 175x5x3
HLR 2x3

11.05

Jog 1:20

11.04

Famers walk
C&P 115x5x3
Pull-ups 3x5
FSQ 155x5x3
HLR 2x3

11.03

75m sprint, walk back, rest 1min, repeat x5
Kneeling ab wheel 2x10

11.02

Farmers
FSQ 155x5x3
Pull-ups 3x5
C&P 115x5x3

11.01

GC1
Burpees 3min - 33reps
Rest 3min
Burpees 3min - 23reps
Rest 2min
Burpees 1min - 13reps
Rest 1min

10.31

Farmer's walk
C&P 115x5x4
Pull-ups 3x5
FSQ 155x5x4
HLR 2x3

10.20

Farmers
Fsq 165x5x4
Pull up 5x5
C&p 125x5x4
38min

10.19

600m,3-5min rest x6

Gasser

10.18

Farmers
C&p 125x5x4
Pull up 5x5
Fsq 165x5x4
38min

10.15

Jog 59min.

10.14

Tempo run attempt 2.9 miles / 27min.

10.13

Farmers walk
Front Squat 155x5x4
Pull-ups 4x5
Clean and press 115x5x4
35min

10.11

Sprint 70m, 10 burpees, repeat with 9,8...1 - 10min or so.

10.10

Farmers
C&p 115x5x3
Pu 5x5
Fsq 155x5x3
30min

10.08

Jog 1:06

10.06

Body row, lunge, push-up, hindu squat, 24kg kb swing, bicycle crunch: 2x50, 30-120sec between exercises. 36 Rows and 41 push-ups before breaking set.

10.05

Jog 47min.

10.04

Jog 46min.

10.03

Body row, lunge, push-up, hindu squat, 24kg kb swing, bicycle crunch: 3x50, 30-120sec between exercises. 1:01 time - 35 Rows and 40 push-ups before breaking set.

10.01

Jog 1:20

09.29

Body row, lunge, push-up, hindu squat, 24kg kb swing, bicycle crunch: 1x50, 30-120sec between exercises.

09.28

Jog 45min, airdyne 15min.

09.27

Jog 46min, airdyne 15min.

09.26

Body row, lunge, push-up, hindu squat, 24kg kb swing, bicycle crunch: 1x50, 30-120sec between exercises.

09.24

Jog 48min, airdyne 30min.

09.23

Body row, lunge, push-up, hindu squat, 24kg kb swing, bicycle crunch: 3x40, 30-120sec between exercises, 2min between series.

09.22

Jog 51min.

09.20

Jog 53min.

09.19

Body row, lunge, push-up, hindu squat, 24kg kb swing, bicycle crunch: 3x40, 30-120sec between exercises, 2min between series.

09.17

Jog 60min

09.16

Ring row
Lunge
Push-up
Hindu squat
Swing 24kg
Sit-up
2x30, 30-120sec rest between exercises, 2min between series

09.15

Jog 45min

09.14

Jog 41min

09.12

Ring row
Lunge
Push-up
Hindu squat
Swing 24kg
Sit-up
3x30, 30-120sec rest between exercises, 2min between series

09.10

Jog 40min 135 AHR.

09.09

Ring row 20
Lunge 20
Push-up 20
Hindu squat 20
Swing 24kg 20
Sit-up 20

2 rounds 30sec to 90sec between exercises and 2min between rounds

09.08

Jog 41min, 137 AHR.

09.07

Jog 35min, 140 AHR.

09.06

Body row 20
Lunge 20
Push-up 20
Hindu squat 20
Swing 24kg x20
Sit-up 20

3 sets, 2-3min between, 30-60sec between exercises

08.29

Jog 3.1 miles, 41:34, 13:16/mi

08.27

3x20 of each 0-90 sec between exercise 2-3min between sets

Body row

Lunge

Push ups

Hindu squats

Swing

Sit ups

08.17

AM
FSQ 155x5x3
C&P 115x5x3
Pull-up 4x5b

PM
BJJ class

08.16

30min jog.

08.11

Jog 30min.

08.10

BJJ Class - evening.

08.06

Farmers 3 trips
FSQ 155x5x5
C&P 115x5x5
Pull-up 5x5

Tweaked my back with either BJJ or last session or both. Taking it easy for a bit.

08.04

Farmers 3 trips
FSQ 155x5x4
C&P 115x5x4
Pull-up 5x4

08.03

Evening BJJ

Headlock escapes

Side control escapes

07.27

Farmers 4 trips
Fsq 175x5x3 80% of 220
C&p 135x5x3 80% of 165
Pu 5x5 80% of 225

hard false grip made it easier

07.21

Farmers walk
FSQ 155x5x4
C&P 115x5x4
Pull-up 4x5

38min

07.18

Jog to park
7 70m sprints
6x5 clapping push-ups between sprints
Jog home

07.19

Farmers
FSQ 155x5x3
C&P 115x5x3
Pull-up 3x5

07.17

Jog 44min, 13:27 pace - slow and hung over.

07.16

FSQ 155x5x3 70% of 220
C&P 115x5x3 70% of 165
WPU +10x5x3 70% of 265 - oops
Jump rope
HLR 3x5
Farmers

A litte over 30min for the core of the workout.

07.15

10 pull-ups
7 70m sprints
6x5 clapping push-ups between
Swings 32kg 20
10 pull-ups

07.13

Body row 21, Push-up 21, Goblet Squat 32kg 7, Swing 32kg x14
Jog 43min, 12:47/mi, 134 AHR
Body row 21, Push-up 21, Goblet Squat 32kg 7, Swing 32kg x14

07.12

Farmers walk
FSQ 135x3, 155x2, 185x1x7
Chins 5x5
HLR 5x5 - stay

07.06

Psn 135x3x3
Fsq 135x3 185x1x2
Chins 4x4
Goblet sq 24kg 5x2
Hlr 4x4
Ring dip 3x6

07.04

Farmers
Pc 135x2 155x1 185x1x7
C&p 135 4x4
Chins 7x3
Hlr 7x3
Shrimps 7x3

Circuit x3
Hindu squat 20
Pull up 5
Dip 10
30 sec rest

07.01

Body rows 25
Push-ups 35
Jog 45min 12:53 pace @ under 140 bpm
Body rows 25
Push-ups 25

06.30

FSQ 135x3 165x3x5
Hlr 6x3
Dip 6, 25x5x6
Chins 6, 25x3x5
Swing 32kg 12x4, farmers walk between

06.29

45min jog, HR 130ish, pace 12:30ish

06.28

Pull up 12
Swing 32kg 20
Hlr 6
6 sprints
5x5 clapping push ups between
Pull up 10
Hlr 6
Swing 32kg 20

06.24

Body row 20
Goblet 32kg 6
Dip 15
Swing 32 12
Jog 45min 140 or less
Body row 15
Goblet 32kg 6
Dip 12
Swing 32 12

06.22

Farmers walk
HLR 5x3
C&P 135x5x3
Shrimps 5x5
Chins 1x5, 24#x3x4
Swing/Push-up combo - 24kg x20, Push-up x 10, 1min rest, 5 rounds.

06.21

Pull-up 11
Goblet 32kg 5
Dips 15
Swing 32kg 12
45min jog
Body row 20
Goblet 5
Dip 15
Swing 32kg 5

06.20

10 pull-ups
10/10 24kg swings
Jog to park
6 70m sprints
5x5 clapping push-ups
Jog home
10/10 24kg swings
10 pull-ups

06.13

Jog 45min

06.12

Power Snatch 95x2, 115x2, 135x2x4, 135x3

Grip right outside the rings felt good and solid

Pull-up 6x3, 1x6

Worked from close grip to wide and back in

Goblet squat 24kg 5,6,7,8,9,10
OALC 24kg 8/8, 16kg 8/8, 8/8 - 5min
Pull-up 6

06.10

Jog 45min

06.09

20 body rows
30 push-ups
Swing 24kg 10/10
Jog to park
6 70m sprints
Clapping push-ups 6x5
Jog home
20 body rows
Swing 24kg 10/10

06.08

Jog 45min

06.07

Farmers walk
Fsq 135x2 155x2 185x1
Pc 195x2 ugly
Fsq 165x3x3
Dips 7x8
Chins 7x3-6
5min jog

06.03

Jog 42min
Leg lifts 20reps

06.02

Farmers
C&p 135# 4x3
Chins 5 16kg x3x3
Goblet 24kg 5,7,9,11
Hlr 3x3

06.01

Sprints 6 reps
Clapping push ups 5x5
Chins 5, 10

05.31

Power Snatch 95x3, 115x3, 135x1x6
Chins 6x5
Ring dips 3x10
Shrimps 3x5

05.28

10 pull-ups
15 dips
12 32kg swings
40min jog

Need to start going longer

10 pull-ups
15 dips
12 32kg swings

05.26

Farmers
Fsq 135x3 165x3x4
Push up 15 mini band 10, yellow 8, green 5, 10
Jumps
Neutral chin 5, 25# 3,3,4,6
Swing 24kg 3x10/10

05.25

Pull up 10
Dips 15
Hlr 4
Swing 32kg 12
Jog 40min
Pull up 10
Dips 15
Hlr 4
Swing 32kg 12

05.14

Jog 40min.

05.12

Farmers
C&p 135x1,2,3 3 3
Goblet 16kg 6,6 24kg 6 8 10
Chins 3 5 5 6 3 5
Hlr 3x3
Swing 32kg 3x10

05.10

Fsq 135x3, 165 1,2,3,3,3
Kb press 24kg 3,3,3,3
Chins 5 16kg 1,1,1,2,2,2
Hlr 3x3
Swing 32kg 3x10

05.09

Lunch BJJ:

Self-defense defending from guard against punching attacker, and standup guard pass

Guard to side-control work, working on getting out without using the hand and dragging shin over inner thigh while keeping it planted in getting the other leg out.

Same thing but working on getting trapped in half-guard on the way out. I did not get it. While in half guard hug the opposite shoulder, drive the shoulder into jaw, kick free leg out, same hip to ground, inch leg out until only foot is left, put the same side knee to ground and mount.

Decent rolling, was not successful on passing guards, tried a triangle but got screwed over

05.08

Jog 43min

05.06

Power cleans 135x2, 145x2, 155x2, 165x2, 185x2, 195x2
Goblet squats, chins, ring dips, hlr mixed in

05.05

Jog to park
5 sprints
Jog home
Chin-ups n stuff.

05.03

10min jog
Pull-ups 2x8
Ring dips 8
Swings 32kg x 10
Gobblet squats 32kg x 3
Power clean to FSQ to Press 135x1
A couple jumps
JM between sets

Short on time thus the mish mash

04.30

Power Snatch 45x2, 55x2, 65x2, 75x2, 95x2, 105x2, 115x2, 125x2, 135x1x3

135 ain't bad, doable in the dark hours

Dips 5,5,5, 16kg x3x4, 10
Pull-ups 3x5 16kg x1,2 x2, 2x5
Shrimps 3x5
HLR 3x3

04.27

35min jog in the AM
Lunch time BJJ:
Same stuff as last time taught by another Black Belt so a little different twist and perspective

• Self-defense: kick for distance to throw
• Defending opponent standing in guard by grabbing both legs, bumping and rolling up to mount
• Same but hooking one leg
• Rolling was good but everyone was staying away from standing out of the guard

04.25

BJJ classs
- Push kick to step in to take down to side control
- Protecting against opponent standing in guard. Grab both heels, bump with knees or feet on hips, to mount.
- Same but grab sleeve, hook arm under heel, to bridge knee bump, sweep over to side to mount.
- Decent rolling, got caught in a double lapel while the opponent was in my guard. Need to work on getting out of that.

04.24

Press 135x8
Dips 18
Chins 10

04.22

6 70m sprints
Hlr 3x3

04.20

Pc 135x2 155x2 165x2 185x2 195x2
Dips 10 16kg 5 5 5 5
Oarr 10 10 10 10
Goblet 24kg 5 6 7 8 9
Farmers

04.18

35min jog.

04.15

Farmers
Fsq 135x3 155x3 165x3 185x3

Need to perfect 165 first.

Swing 32x10x3
Ring dip 3x9
Chin up 3x9

04.14

L-sit practice
Jog 41min

04.13

Farmers
Front tuck lever practice
Press 135 2, 3 3 3 4
Pull ups 6 6 6 6 6
Swing 10 10 12 20 20
Shrimp 8 8 8 8 8

04.09

L-sit practice
Jog 42min

04.07

Front lever practice
Farmers walk
Power clean 135, 145, 155, 165x1, 185x1x3
Neutral grip pull-up 8, 9, 10
Goblet squat 8, 9, 10
Ring dip 8, 9, 10

04.06

Jog to park
5 70m sprints
Jog home

04.05

One arm ring row 4x8
Shrimps 4x8
Press 135x 1,2,3,3
Swing 24kg 10/10 x4

04.04

Jog 40min

04.02

Fsq 135x3 145x3 155x3 165x3, 1, 2, 3 stay
Dips 7x8
Swing 11 12 13 14 15
Chins 5x8

03.31

Jog 40min

03.30

One arm ring row 4x8
Shrimps 4x8
Swings 32kg 10,11,12,13
Press 135x5x 1,2 or 3

03.28

Power cleans 165x3x3
Chins 2x8
Dips 2x8
Goblets 2x8

03.25

Pull-up 5x5
Shrimp 5x5
Deadlifts 165x10x2

03.23

AM training:
Ladders of HLR, swings, C&P, goblet squats, shrimps, chins 1-3 x 3

Lunch time BJJ

Bear hug escape to knee

Knee on stomach reversal

Some sort of from closed guard - go to the side where the arm is controlled is the take away

Rolled with a skinny strong dude, trying to not simply out muscle and instead looking for opportunities. Applied some guard passing stuff but not much else. If I'm going to yield I need to control where it goes so I can practice what I want. I also need to work to apply at least some aspect of the technique that was drilled. Today the sweeps and shrimp would have been ideal.

03.22

Chin-ups 13, 8, 8
Push-up 35, 20, 20
Swings and goblet squats 16kg

Groin muscles still feeling strained, swings and goblets loosened it up a bit

03.21

Chins 13,8,8
Push-ups 35,20,20
Swings 16kg 3x10

Swings helped loosen up the hips a bit

03.18

Lunch time BJJ

Self-defense kicks and distance from ground to standing attacker

Passing guard to side-control

Guard to triangle again

Drilled the guard stuff with a huge dude and consequently stretched my groin so much I still don't have easy range of motion after 48 hours.

03.17

Farmers walk
Pull-up, Airborne lunge, 24k C&P x 4x1-3
Swing 32kg 5 reps per rung
32min

03.15

40min jog.

03.14

Farmer's walk
Pull-up, airborne lunge, 24kg C&P, 165# deadlift 3x1-3
28min or so

Lunchtime BJJ

Closed guard to triangle

Passing guard then half guard attempt to side control

03.11

Noon BJJ class

Headlock escape - hardly any drilling

Side control to gaining side control

Couldn't make it work in free rolling

03.10

Famer's walk
Started complex C with 65#, OHS were not working need to go lighter
Ladder: pull-up, 24kg C&P, airborne lunge 1-3x2

03.09

30min jog
Noon BJJ class

Headlock escape to arm bar

Side control escape

Don't remember how to do any of it

03.08

Farmer's walk
Complex B @65# 17min
Chins 13, 9, 6
Push-ups 34, 20, 12

03.05

Farmer's walk
Complex A @55# 15:30
Chins 14, 8, 6
Push-ups 32, 20, 10

03.03

40min jog

03.02

Farmers walk
Complex E @45#

2:10 working time per set, 16min total

Chin 14, 8, 6
Dip 20, 12, 10

03.01

Jog to park
11 Sprints ~70m
Jog home

02.29

Farmers walk
Complex D@ 65#

2:10 working time per set, 17min over all

BNP were barely made

Chin 13 6 6
Dips 20 8 6
35min

02.28

Jog 42min

02.27

Farmer's walk
Complex C @ 55# 2:30 working time, 19min total
Chins 13,8,5
Push-ups 31,20,10

02.25

40min jog.

02.24

Farmers walk
Complex B 55#

2:15 working time per set 14min overall

Chin 12 9 5
Push ups 30 20 10

02.23

Jog to park
10 sprints
Jog home

02.22

Goal: 5 sets of 8 with 95# for all of Dan John's complexes.
Farmers walk
Complex A 45# 5x8

17min total, about 2min working time per set. Looking over the complexes, this one is going to be the most challenging, namely the military presses.

Chins 12,8,6
Push-ups 30,12,12

02.20

Jog 45min jog, finished up with a sprint.

02.19

Chin 10 10 10 7 7 6
Swing 32kg 14 15 16 17 18 stay
Dip 15 13 12 12 10 8 stay
Goblet 16kg 10 24kg 10x3 16kg 10
26:15

02.18

10 70m sprints.

02.17

Chin 9 9 9 7 7 5 4
Swing 10/10x5
Push up 25 20 18x2 19
Goblet 16kg 10x3 24kg 10x2

27min

Farmers

02.12

Chin 9 9 9 7 7 5 4
Swing 13 14 15 16 17
Press 16kg 10 24kg 10 16kg 10 10 10
Goblet 16kg 10 24kg 10 10 16kg 10

28min

Farmers

02.10

Chin 10 9 8 6 6 7 4
Pistol 3x(2 3 5)
Push up 23 20 17 20x2
Swing 12 13 14 15 16

29min

Farmers

02.09

Jog 43min

02.08

Chin 9 9 8 6 8 6 5
Swing 32kg 11 12 13 14 15
Dip 15 12 11x3
Goblet 16kg 10 24kg 10 16kg 10x3

25min

Farmers walk

02.05

Chins 9 9 7 6 7 6 6
Swing 32kg 10 11 12 13 14
Pu 20 20 17 15 15 13
Goblet 16kg 5x10
25min

02.04

Jog to park
10 sprints
Jog home

02.03

Chin 8 8 8 6 6 5 5 4
Swing 24 kg 10/10x5
Press 24kg 6 16kg 10x2 8x3
Goblet 16kg 10x5
29min

02.02

Jog 43min

02.01

Chin 8 7 7 5 6 5 5 5 2
Goblet 16kg 5x10 medium
Dip 5x10 medium
Swing 32 5x10 no problem

25min

Farmers

01.29

Jog 40min.

01.28

Chin 8 8 8 6 5 5 4 4
Push up 20 15 10 10 10 10 15 10 14:35
Goblet 16kg 3x10
Swing 32 kg 5x10

01.27

Farmer's walk 4 trips
Jog to park
10 70m sprints
Jog home

01.26

Chins 3x7, 5, 2x6, 5, 4, 3
Push-ups 2x15, 5x12, 10 - just under 15min
Goblet squat 24kg 3x5
Swing 24kg 3x10/10

01.24

Jog 48min
1 sprint towards the end

01.23

Chins 3x6,4,2x5,2x4,5,2,3
Push-ups 10x10 13:30
Pistols 3x(2,3,5)
Swings 32kg 10,11,12,13,14,15,16
Farmers walk

01.22

Jog to park
8 sprints
Jog home

01.21

Chins 6x6 2x4 2x3
Pu 10x10 14:30
Goblet squat 24kg 3x5
Swing 24kg 3x10/10

01.20

Jog 38min

01.19

Chin 6 X 3, 5x4 4x 3
Pu 10x10

15:00 ugly a couple near misses

Goblet 8,9,10 halos on top
Swing 32kg 10x5

01.15

Chin 5x10
Pu 10x10 16:30

rough

Farmers 4 trips

01.14

Swing 24kg 20, 10/10, 32kg 20, 5/5
Jog to park
6 70m sprints
Jog home

01.13

Chins 6 6 6 4 5 5 4 5 5 4
Push up 10x10

19min

Farmers 4 trips

01.12

40min jog

01.11

50 chin-ups (various grips) / 100 push-ups 25min or so
Swings 24kg 10/10x4
Goblet squat 24kg 3x5
10min jog

01.06

Farmer's walk
Press 24kg 5, 32kg 1,2,1,2,1, 24kg x5
Pull-up 2x5
Pistol 2x5
Hlr 2x5
Swing 32kg x10x3

01.05

10, 15, 25, 50 swings
Chin-up 16kg 1,2,3 between swings

Realized the 24kg bell is a bit much for this and the workout would take 50min at my pace. Nixed it for now.

Pistols 3,4,5
Press 24kg 3,4,5
Chin-up 16kgx1-2x3
Pull-up 5 reps

01.04

35min jog
8 pull-ups