3.2 Miles 26 min 31 sec
8:04/mile
Slept in a bit so it was light enough to see where I was going. I don’t think I have ever run a more even paced 5k, I was at 8:03-4 the whole way. Also turns out that 71 degrees feels pretty chilly even with 94% humidity, #MemphisProbs. Running has gotten a whole lot easier since I started doing it shirtless. I was sweating so much my shirt would get tighter, heavier, and hotter. Now just flexing on the haters.
Keep it Diesel my friends.
5 mile ruck/run @ 45 lbs: 53:47
Legs v v sore .
Upper Body Blast by Brad ™️
KB warm up + 3×3 pull ups
Work up to 135 OH press, 5×4 supersss with pull ups
Single Arm KB OH press superset with single Arm rows
1 ladder to 5 @ 24kg
2 ladders to 3 @ 32kg
Alt. Arm DB bench x 3 each arm @ 80,85,90 for funsies
1 mile run @ 5% grade
Kicked off Monday right. New phase of the single leg stuff.
Roll and stretch
KB warm up + 3×3 pull ups
4×3 pistol squats w/medicine ball for weight (10,15,20,25) super set with SLDL @ 32kg
3 x (3×1 each keg w/20 seconds rest between sets) pistol squats (16kg,20kg,24kg)
Mayor of Louisville got to witness that.
5 rounds (5 dips , 3 pull ups @ 20lbs, 7 reps anti rotation band twisty things each side)
2000m row, not pretty
2 mile run
30 minute AMRAP: Alternated 35/44lb KB. Made it through 3 full rounds
Double KB Swing x 10
Double KB Snatch x 10
Double KB Front Squat x 10
Double KB Clean & Press x 10
Double KB Push-UP x 10
KB Bent Over Row x 10
Ski Erg x 20 Kcal
50lb Over the Shoulder Med Ball Toss x 10 (5 each side)
8 Miles 1 hour 8 minutes 37 seconds
8:35/mile
Also did a 9 mile mountain bike ride yesterday evening. Legs are toast.
Warm up:
5 minute row
40 x 5 lb arm swings
10 x 5 lb arm circles
stretching
MMS set:
3 x @ 95 lbs
5 deadlift
5 upright row
5 hang clean
5 front squat
5 OH press
(left out back squat and good mornings, oh well)
Shoulders/Tri/Obliques:
3 x
12 corded shoulder extension
15 tricept pull downs
10 each @ 45 lbs Back/Oblique extensions (raises?)
Chest:
3x
12 DB bench 45/50/60
12 DB chest flys @ 25
12 DB’s together chest press @ 25
Lat/Abs:
3x
15 standing lat pull downs
10 incline abs w/ 45 lb plate
100 flutter kicks
Bench Press
185 x 10
205 x 8
225 x 5
225 x 5
225 x 5
235 x 2
235 x 2
235 x 2
DB Incline Bench Press
60 x 12
70 x 10
80 x 6
85 x 4
DB Bench Press
60 x 12
70 x 8
75 x 5
80 x 4
Deadlift
225 x 10
265 x 10
285 x 8
305 x 6
330 x 4
345 x 1
355 x 1
Squat
225 x 10
245 x 8
265 x 6
280 x 3
Core
25 4-count flutter kicks (holding med ball above face)
25 Table Tops w/ med ball
25 2-count opposite V-ups
25 Leg Lifts (holding med ball above face)
25 Toe Touches (holding med ball above face)
3 Rounds: Alternated between 44lbs and 35lbs when I got tired on snatches
Double KB Swing x 10
Double KB Snatch x 10
Double KB Front Squat x 10
Double KB Clean and Press x 10
Pushups x 10
Bent Over Rows x 10
Medicine Ball Toss Over the Shoulder x 10 (50lbs)
3 Rounds:
Ski Erg 25 kcal
Medicine Ball Toss Over the Shoulder x 10
Back in the lab. Took a little over a week off. Was meant to be a deload week but work got crazy. I’m down to 203lbs which means I lost probably 6lbs of muscle. Bummer.
EZ day today
Rolled out
3×5 cleans @ 145
Worked up to 2 doubles @ 225
Gymnastics bodies middle slipts training for 30 min.
One love. Back to the grind next week.
