Today-
5 rounds of-
5 pull-up
10 push-up
20 squat
with 10lb in backpack. Took 1:15 minute rest between sets. Took ~10:49
10 EMOM of-
5x double KB overhead carry with 16kgs.
Then alternated between 2x double KB front rack carry and 1x double KB overhead carry with 16kgs
I wanted to do overhead carries for the entire thing, but that proved pretty difficult.
Today-
5 rounds of-
5 pull-up
10 push-up
20 squat
with 10lb in backpack. Took 1:15 minute rest between sets. Took ~10:16
Moved fast on the squats.
2 mile jog- Took ~19:45.
Went too fast on the first mile.
On Saturday
Bent-knee inverted row- 7/6/5/5/4
Dips- 7/6/5/5/4
Static lunges- 7/6/5/5/4
Single leg deadlift- 7/6/5/5/4
Today-
5 rounds of-
5 pull-up
10 push-up
20 squat
with 10lb in backpack. Took 1:15 minute rest between sets. Took ~10:21
10 EMOM of-
100lb sandbag carry back and forth, alternating between left and right shoulder.
Left shoulder side def feels more difficult, but not as much as last time. I felt faster too.
Today-
Bent-knee inverted row- 7/6/5/5/4
Pike push-up- 7/6/5/5/4
Cossack squat- 7/6/5/5/4
V-up- 7/6/5/5/4
2 mile jog in ~19:01
Felt a whole lot better today, probably because I didn’t do a bunch of weighted calisthenics. Jogged the first mile in ~9:18 and it felt pretty effortless. That’s cool.
Today-
5 rounds of-
5 pull-up
10 push-up
20 squat
with 10lb in backpack. Took 1:15 minute rest between sets. Took ~10:19
Felt pretty easy. Getting more and more comfortable with going to a near hang on the pull-ups.
10 every 45 second of-
16kg KB farmer’s walk back and forth with 20lb in my backpack.
Felt light and easy overall. My left traps feels sore though.
Bent-knee inverted row- 7/6/5/5/4
Dip- 7/6/5/5/4
Static lunges- 7/6/5/5/4
Standing ab-wheel (to parallel)- 7/6/5/5/4
The ab-wheels felt pretty tough. Abs and lower back really felt it.
Today-
5 rounds of-
5 pull-up
10 push-up
20 squat
with 10lb in backpack. Took 1 minute rest between sets. Took ~9:18
Felt a bit winded.
Abs felt pretty sore.
10 every 45 second of-
2x double KB front rack carry with 16kgs.
Today-
5 rounds of-
5 pull-up
10 push-up
20 squat
with 10lb in backpack. Took 1 minute rest between sets. Took ~8:40
Got my heart racing a bit. Felt good.
10 EMOM of-
100lb sandbag carry back and forth, alternating between left and right shoulder.
Felt faster.
Bent-knee inverted row- 7/6/5/5/4
Dip- 7/6/5/5/4
Static lunges- 7/6/5/5/4
hand walkout (to as far as I can)- 7/6/5/5/4
~2.5 mile in ~24:45
Deliberately tried to slow down the pace. Apple watch says 9:46 for the first mile and 9:29 for the second mile. Felt really easy until the last .5; my legs started to feel tired.
Today-
5 rounds of-
5 pull-up
10 push-up
20 squat
with 10lb in backpack. Took 1 minute rest between sets. Took ~8:39
Got my heart racing a bit more than last time. Felt good overall.
10 every 30 second of-
16kg KB farmer’s walk back and forth with 20lb in my backpack.
This winded me, and my left trap and shoulder feel really sore! Kept finishing with like 13 seconds left, so fatigue really began to accumulate. This would be great to do for all 10 minute in the future.
Bent-knee inverted row- 7/6/5/5/5
Pike push-up- 7/6/5/5/5
Cossack squat- 7/6/5/5/5
Hanging knee raise- 7/6/5/5/5
Did leg raises for the first set and found that I can’t get my leg straight due to how short this thing is, so I did knee raises afterwards.
5 rounds of-
5 pull-up
10 push-up
20 squat
with 15lb in backpack. Took 2 minute rest between sets. Took ~13:07
Felt easy.
Back from a mini-vacation.
Yesterday-
Bent-knee inverted row- 7/6/5/5/5
Dip- 7/6/5/5/5
Static lunges- 7/6/5/5/5
Standing ab-wheel (to a little further out than parallel)- 7/6/5/5/5
Today-
5 rounds of-
5 pull-up
10 push-up
20 squat
with 15lb in backpack. Took 2 minute rest between sets. Took ~13:37
Think I went quite a bit slower on the squats today.
13 every 45 second of-
16kg KB farmer’s walk back and forth with 20lb in my backpack.
Sore traps but easy otherwise.
And now I’m back from a mini-trip.
Today-
5 rounds of-
5 pull-up
10 push-up
20 squat
with 15lb in backpack. Took 2 minute rest between sets. Took ~12:18
Quite a bit faster than I expected. Felt pretty good.
5 every 90 seconds of-
1.5 100lb sandbag carry back and forth. Did set 1-2 as bearhug, set 3-4 as alternating shoulder carries, then the last one as another bear hug. Had to put the sandbag down to readjust on the last set.
Bearhug carries feel tough with the long distance. The shoulder carries felt comfortable.
Bent-knee inverted row- 7/6/5/5/5
Dip- 7/6/5/5/5
Static lunges- 7/6/5/5/5
Single leg deadlift- 7/6/5/5/5
31 back of forth the house with 20lb in my backpack in 15 minutes while holding KBs.
First 10 alternating a 8kg KB in the front rack position, then did the rest alternating a 8kg KB on the front rack position with one hand and farmer’s carrying another 8kg KB with the other hand.
It’s getting really hot outside so I did this instead.
Today-
5 rounds of-
5 pull-up
10 push-up
20 squat
with 15lb in backpack. Took 2 minute rest between sets. Took ~13:41
Ya, I think I must have timed a rest improperly last session.
Feels easy besides the pull-ups, where I’m either fatiguing slightly on the last set or it’s my mind playing tricks on me.
10 every 45 second of-
double KB front rack carry with 16kgs + 20lb in my backpack.
The backpack really changed how this felt. My left trap and shoulders began to burn by the end and I definitely felt some fatigue build-up. Pretty good.
Inverted row- 7/6/5/5/5
Dip- 7/6/5/5/5
Cossack squat- 7/6/5/5/5
Standing ab-wheel - 7/6/5/5/4
The rows had really limited ROM. I’m curious where I’m so weak that doing this with bent-knee is fine while doing it with straight knee is essentially undoable.
Failed the last rep of ab-wheels. These things are tough!
10 overhead KB carry back and forth with 8kg KBs.
Took ~6:52
I tried doing these where I’d only rest with the weight on the front rack position. Got very tiring, very quickly. It’s amazing what even just light weights in different positions can do when it comes to walking. Got to set 8 before I had to rest with the weights down to the sides.
This made me smile because I have had the same problem. I find what works for me is that when your ROM starts to degrade, to break the set into rest-pause sets (rest 15 seconds) and then you can slowly work up from there. Something to try, maybe?
Thanks! I’ll try this the next time I decide to do the inverted rows with straight legs!
Today-
5 rounds of-
5 pull-up
10 push-up
20 squat
with 15lb in backpack. Took 1:45 minute rest between sets. Took ~12:44
I noticed that I started cutting ROM on the last set of pull-ups.
1x10- double KB front squat with 16kg KBs
1x10- double KB OHP with 16kg KBs
4x2 50lb sandbag carry back and forth the house, then did 2x1 50 sandbag carry back and forth the house with 30lb in my backpack.
Did holding the sandbag sort of like in a single-arm front rack. This started to get pretty difficult halfway through and I began using my other hand to stabilize the weight.