[Sunday] 1.31.21 Long Run- 8 Miles

PM

[A] 8 Mile run

8.14 miles -- 1:24:00 [10:24/mi]

[Saturday] 1.30.21 Krav Maga- Guns

AM

[A] Krav Maga- 60 minutes

Gun Cycle

Leg/Split mobility strength

[Thursday] 1.28.21 5K Row + Core

PM

[A] Shoulder mobility

[B] 5K Row for Time:

21:45

[C] Core

Vertical left raises 3x12

Dip knees L/M/R 3x10/10/10

Russian twists 3x30

[D] PT Strength shoulder/back

Lat pull downs 3x15 with 5 second hold at bottom (#30)

Single lat row 3x12 (#40)

[Friday] 1.22.21- Core + Shoulder Isometrics

PM

[A] Shoulder mobility

[B] Torso rotary (#50) 

20/20/20/20

[C] Machine crunches (#50)

12/12/12/12

[D] Single arm KB carry (#35)- 1 Lap R/L

Straight arm dip holds- max 

4 sets

[E] Back extension- 10/10/10/10

Reverse back extensions 15/15/15/15

[F] Stair master- 20 minutes (250 cal.)

[G] Sauna- 25 minutes

[Thursday] 1.21.21 Rowing + Shoulder Mobility

PM

[A] Shoulder mobility

[B] Row 15 minutes

[C] Single arm row (#20) -20/20/2020

[D] Lat pull-down (#30)-15/15/15/15

Hold at bottom for 5 seconds

[Tuesday] 1.19.21 Run Some

PM

[A] Just Run

Ended up with 3.50 miles at 10:03/mi

[Monday] 1.18.21 Krav Maga- Ground

PM

[A] Krav Maga- 1 hour

Groundwork

[Sunday] 1.17.21 6 Mile Run

PM

[A] Run 6 Miles

6.31 miles- 1:03 [10:04]