3.5 mile ruck in to work in the plate carrier and backpack
About 32mins
Will ruck home too and probably go past the park and use dips and chin ups station
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@kleinhound Hey just curious, do you have any running goals? 1 mile time? 2 mile? 5k? If so what are they?
Have you entered any 5ks and ran against others?
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Sub 20 5km
Sub 9 1.5mile
That’s really about it for time goals. Never done a competitive race
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I gotta say, the 5.5km run uphill home in the plate carrier + backpack has lit my gluts up. Awesome
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Did a little 20-19-18…1 pushups in the vest post walking the dog. Today’s work was just 5 mile ruck and I ended up doing seven (split in two admittedly)
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If you did you would prob get that sub 20 first race! That extra push running against others knocked about a minute off my time.
Looking awsome buddy 
I agree with this. I’ve run a sub 20 a couple of times in 5k races, and I wasn’t able to match a lot of what you’re doing here time-wise. Much easier than a sub 9 min 1.5 miler, at least for me.
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I agree with this too. Competition always provides a little incentive/motivation to run a little faster, even if you are not aware of it. This is especially true if you are competitive at all. You can typically find 5ks all over the place at all times. This is the very reason I asked.
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You’re probably right re the competition
2hr open mat last night
Plate carrier ruck to work then without rest 3 sets of ‘max’ rep strict form chins (still in plate carrier)
11/10/9
Superset with sets of 30 pushups for da pump
Funny how much of an impact a decent bout if cardio can have on chin ups
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Run time improved without really trying to push too, just focusing on a smooth run like Logan said.
Mile splits were
9:20
9:05
9:11
And then 3:56 for the remaining distance
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Right on. Smooth is fast. You are making me want to throw on the shoes and go and get a current mile time tomorrow.
Strict row 3rm 120kg
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#1
5x5 ground to overhead 60%
25 x 4 count
Flutters
Star jumps
Mountain climbers
2x giant set
Db 4 way raise
Face pull
Tricep push down
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#2
5x5 squat 60%
Some pull ups and pushups in the plate carrier
1 mile run at 60% effort in plate carrier
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Beautiful weather today so I did a little Duathlon trial.
No rhyme or reason to it
Rode 17km
Ran 2.4km
Was about 55 mins of work maybe?
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Awesome BJJ class. Worked on opening closed guard and then in the rounds I focused on staying fluid and transitioning from submission to submission. I intentionally didn’t finish each one, just worked towards the finish, then studied as my opponent escaped into the next attack. It was the first time I really feel like I’ve been ‘doing Jiu jitsu’ and been ahead of my training partners, rather than focusing so much on getting a tap. Really cool
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#3
5x5 incline db press 60%
3 rounds
10 air squat
10 box jump
20 pushup
20 mountain climber
20 4-count star jump
Wearing plate carrier
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Love to hear it!
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BJJ tonight was a focus on arm triangles and von flu chokes. Some easy technical rounds afterwards
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