#4
Long ruck in the hills
5.68 miles, 70 odd minutes
Fair bit of elevation, ran where I could and plodded where I had to. Just accruing time in the suck
7 Likes
Love the hat mate.
1 Like
If I’m gonna be sunsmart it’s gonna be in a beer hat
1 Like
Keep running/plodding to the other side of the ranges. I can supply water at my place 
(In Balhannah here!)
1 Like
Hahaha I’ll have to build up to that my man. You might need to supply a stretcher
2 Likes
#5
Barbell row 5x5
50x 4 count mountain climbers, arm haulers, star jumps
Bit of extra shoulder pump stuff to finish
4 Likes
#6
Chins 5x6
Superset with 20 pushup
3 mile run, moderate push
23:06
Got a wicked stitch about two miles in and had to dial it back for about one km which sucked
6 Likes
#7
G2OH 5x5 W 66%
25x4 count - flutter kick, jumping jack, mountain climber
Then some extra felt/tricep and bicep work
9 Likes
#8
Squats 5x5 at 66%
1.5 mile run in plate carrier. 11km/hr
It’s programmed to only be a 1 mile run but the 1.5 is a standard testing metric in LEO so I’ll push it out to that. Slowly building the pace and getting used to the feeling of running in a plate carrier
6 Likes
#9
Incline db press 5x5 66%
3 rounds
10 air squat
10 box jump
20 pushup
20 sit up
20 4-count Jumping jacks
Then 1hr BJJ
Leg lock focus
My leg lock defence is coming on really well, I think it helps a lot that I have a wrestling focused offence & defence so getting chest to chest is working super well vs a bolo or counter leg exchange game
8 Likes
#10
1hr ruck in the plate carrier
Then tonight was 1.5hr BJJ
More entries in to leg work then rounds.
Was fortunate enough to get some work in with a Lachlan Giles black belt and a brown belt student. Both lovely guys who allowed me to work rather than murdering me. I got in a lot of work with toreando passing and managed to get to knee and hip post a few times. They punished me instantly for any errors which was awesome. A great series of learning rounds
5 Likes
#11
Bb row 5x5 at 66%
Ss W 30 push-ups
50x 4-count MTN climber, arm haulers, jumping jacks
Then some extra shoulder work
5 Likes
#12
Extra hypertrophy
Giant set one
Machine shoulder press
kB shrugs
Cable pushdowns
Giant set two
Seated lateral raise
Rear delt fly
Incline rolling triceps
Good pump. Need to keep up this frequent peppering of my delts. Triceps are looking fuller, definitely helping with all the plate carrier pushups
5 Likes
Looking strong fella. Did you shave your melon
1 Like
Yeah boss shaved it short to start the new year.
1 Like
I like it mate. Quality
Very nice!! Are you doing narrow stance push-ups to work on the triceps?
I shaved my head nearly 10 years ago, and have kept it shaven since. Nice work going on here as usual.
2 Likes
I default to a relatively narrow arm position, so I mostly feel pushups in my triceps first yeah
#13
Plate carrier chins 5x7
Superset with pushups
3 mile run
Made the poor choice to run while watching a BJJ instructional. Head down hunched over is not an efficient running posture. No surprise there
6 Likes