[Monday] 10.12.15 Lunch Circuit+ 5 Mile Base Ruck

PM
[A] Lunch Circuit

[B] 5 Mile Ruck- No Shuffle
1:08:00

[Tuesday] 07.14.15- PM Upper Body Endurance

PM
[A] Run 1 mile

[B] 4 Rounds
26 Elevated push-ups
17 Bench dips
14 Push-ups
35 Air Squats
7 Decline push-ups
Rest 3 minutes

[C] Run 1 mile

[Thursday] 05.28.15 AM Legs + PM GRPT at Cumberland Park

AM

[A] Back Squat 5x3
225, 275, 295, 315, 335

[B]Single-leged press 4x10
110, 145, 145, 145

[C] Single-legged Hamstring Curl 4x10
60, 70, 70, 80

[D] Leg curl 4x10
120, 150, 180, 220


PM
[A] Run 4 miles

[B] PT at the Park with SB (#50)
40 minutes

[Wednesday] 05.27.15 AM GRPT + Chest

AM

[A] 4 min EMOM 35% of max sit-ups
Last round max sit-ups
16,16,16,16, 25

[B] 4 min EMOM 35% of push-ups
Last round max push-ups
21,21,21,21, 21

[C] DB Bench Press 5x10
60, 65, 70, 75, 80

[D] Mini Core Crusher (#45)
50 Sit-ups
50 Flutter kicks (4-count)
50 Leg levers
50 Hello dollies (4-count)
50 Chest press with flutter kick

[Tuesday] 05.27.15 Yard Work Recovery

Busy weekend, calls for catching up around the house, which included cleaning, mowing, weeding, etc. Good recovery. Feel good, not sore

[Monday] 05.25.15 Day 4 of R4V- MEMORIAL DAY- 5K + 1.5 mile was

Day 4 of R4V- MEMORIAL DAY- 5K + 1.5 mile

It was really difficult to get motivated today, after such a strenuous few days. Finally, got up and finished the last 2 events. Due to the rain, I decided to complete the 5K on the treadmill at the YMCA.

5K

It was not fast by any means, but I did run. I was going to just walk the distance for completion, but the realization I have been given the privilege by the blood, sweat and tears of fallen soldiers, motivated me not to walk. Done. One more distance to complete, which was the 1.5 mile. I thought it would be a good idea to swim this with flippers. Having not swam in over 6 months, turned out to be a bad idea. After 3/4 of a mile, taking 45+ minutes, I hopped out of the pool, and run the last 3/4 of a mile. It took me 1 hour and 9 minutes to finish up this distance. It was a humbling experience, to have completed this event for Memorial Day! God Bless America!

Distance: 5K

Duration: 33 minutes

Distance: 1.5 miles

Duration: 1 hour and 9 minutes (swim/run)

[Sunday] 05.24.15 Day 3 of R4V- 13.1 Miles- Friend-to-Friends House

Day 3 of Running for Valor- 13.1 Miles Friend-to-Friend

The best way to recover from soreness is walk it out, so we did at 5:00 in the morning. Why not? We stepped off at 5:30 am in Christina.

Dailymile- 13.1 Route

Sun rising with Le carrying the American Flag! We rucked this distance for the first 3 miles on back roads and then eventually made it to the highway. We carried #40, and alternated carrying the Flag.

Stepping off

We finished up around 9:30 am, about the time everyone else was waking up on a Sunday morning. Time to get home, wash up, go to church and carrying shopping bags the rest of the day. Good recovery!

The end

Distance: 13.1 Miles
Duration: 3 hours and 23 minutes
Company: Brian and Le

[Saturday] 05.23.15 Day 2 of R4V- 26.2 Miles- Downtown, Nashville

Day 2 of Running for Valor- 26.2 Mile Route

Might as well complete the longest distance first. I met David at LP Field at 8:00 am and we stepped off at 8:15.

Dailymile- 26.2 Mile Route

 To make things easier, and less complicated we utilized the Country Music Marathon Route. It contains 3 wings and runs the complete Downtown area. Good scenic route to mix things up.

Me and David

Glad to have company this early on, beats having to listen to music. Weighting in at #40 lbs. is what I will bear, in honor of all our veterans and those serving now.

2013 R4V Patch

After about 8 miles, things that looked like a good idea on paper, don't seem like such a good idea in action. Started to warm-up, and not us, but the temperature. We met Amy and Ivan at half as we were leaving Metro Center. Glad they showed up, because we might had convinced ourselves to stop at LP Field.

At 13.1 Miles

Half way done, and the temperature is rising!

At Turnip Truck

We continued down in East Nashville, and took a break at the local grocery store, The Turnip Truck. Here Matt replenished us with liquid carbs, powerade, snickers and skittles. Thank you!

Finally, the end

Started and ended up at LP Field. The longest distance completed, with Nashville Ruckstars honoring our fallen soldiers! 

Time

Distance: 26.2 miles

Duration: 9 hours and 37 minutes

Company: David, Amy, Ivan, Matt, and Le

[Friday] 05.22.15 Day 1 of R4V- 10K- Percy Warner Park

Day 1 of Running for Valor- 10K Route

I completed the red and white trail at Percy Warner Park in Nashville, TN. Even though the trail is 7+ miles, I completed the whole distance

Dailymile-10K+ Route

It was an excellent evening to run. As I got to the park and started to change, I realized that I left my shoes at home. So, I ran in my Sperry's!

Mr. Johnny Pryor led the charge the 1st night. Great hills, run and company.

Distance: 7.12 miles

Duration: 1:23

Company: Johnny 

[Friday] 05.22.15 Racing4Valor Kicks Off

Racing4Valor

Racing4Valor Flyer

This Memorial Weekend Run/Walk/Ruck will take place a virtual race between the dates of May 22-25. There are 5 distances to run/walk/ruck. 1.5 miles, 5K, 10K, 13.1, and 26.2 miles, or all the above.

Check the event out at Racing4Valor

All proceeds will be divided among veteran cause:
Green Beret Foundation
Silent Warrior Scholarship Fund
Warrior 360

Remember the true meaning of Memorial Day, not the cookouts, beer or sports, but the men and women who died while serving in the U.S. military who gave us our freedom to enjoy those things!

R4V Bib

50 miles in 4 days, to honor those veterans and all those men and women serving!

[Thursday] 05.21.15 Yoga

AM
[A] Yoga
60 minute stretch, yoga, core class

[Wednesday] 05.20.15 AM Back + PM Cardio Blast at the Y

AM
[A] Deadlift 5, 4, 3, 2, 1,1,1
225, 295, 315, 335, 365, 395, 405

[B] Mini core crusher

50 weighted sit-ups
50 Flutter-kicks (4-count)
50 Leg levers
50 Hello dollies
50 Chest press flutter-kicks

With ruck #45

PM
[A] Cardio Blast
60 minutes

[Tuesday] 05.19.15 Lunch Shoulders

Lunch
[A] Bench Press 5x5
135, 185, 205, 225, 245

Got 245 only 3 times. Left shoulder is not all there

[B] DB Shoulder Press 4x10
55, 60, 60, 60

[C] 4 Rounds (#15)
10 Lateral raises
10 Hammer front raises
10 Rear flys
10 Standing full range raises

[Monday] 05.18.15 Recovery

PM
[A] Whirpool
30 minutes

[B] Sauna
15 minutes

[C] Steam room
15 minutes

[Sunday] 05.17.15 Tough Mudder: Nashville, TN 2015

Tough Mudder Logo

Had a blast with a wonderful group of people from Le's work. I could not ask for a better group of folks to complete my 1st Tough Mudder. I volunteered in 2014 in Spring Hill on Saturday, but due to a storm that night that devastated and destroyed multiple obstacles, they had to cancel and reschedule, I got to run this event a year later. Patient pays off. I rucked this event with beer and #35.

Nashville 2015 Route

Awesome event! I had my mini med- kit, and had the opportunity to help many participants. I am glad to see an improvement on obstacles that require team effort instead of individual performance.
 IT"S NOT ABOUT YOU! I have learned that the hard hard, through GoRuck!

Great demonstration of team work. The first obstacle got you warmed-up, muddy, and excited the next 10 miles. Can you say Rocky!

Completion

1st Event completed at Milky Way Farms in Pulaski, The was an amazing area with a scenic route. Located just an hour and half from Nashville.

Le

 Le strutting his stuff after rucking the event wit 30 beer. He was popular on the course.

Funky Monkey

The Funky Monkey 2.0. Big folks can be flexible, and strong like monkey.

[Saturday] 05.16.15 PM Carry the Load- Nashville Leg

Carry The Load programs provide interactive way for Americans to remember, honor, and celebrate Memorial Day in dedication to those who sacrifice for us daily. Funds raised during Memorial May programs allow Carry The Load to grow its vision and execute its mission, as well as provide existing nonprofit partner with valuable  visibility, resources, and meaningful connections.

For more information in getting involved go to: CarryTheLoad

CarryTheLoad Route using Dailymile

Today we had the opportunity to meet some wonderful individuals and hear some motivating stories. Nashville Ruckstars represented by completing Leg 235 starting LP Field and ending at Vanderbilt University Medical Center at 21st Ave. and Medical Center Drive. From there we continued on completed Leg 236 which ended at the Harris Teeter at Highway 70/100 split.

[Friday] 05.15.15 AM Legs

AM
[A] Back Squat 5x5  Tempo:3202
3 seconds down, 2 second hold at bottom, explode up, hold at top for 2 seconds
225, 275, 295, 315, 335

Felt pretty strong- Missed 335, got it only 3 times

[B] 4 Rounds
1 minute jump rope

10 Hack squats on smith machine- 4x10
135, 135, 155, 155
Legs at least 45-degrees out

Calf Raises 4 x12-15
180, 180, 180, 180
Hold at top for @ least 2 seconds


[C] Hip Adductor 4x15
130, 130, 130, 130

Superset with Hip Abductor
130, 130, 130, 130

[D] Hamstring Curls 4 x10
130, 130, 140, 160

Superset with Leg Curls 4x10
130, 130, 150, 160

[Thursday] 05.13.15 PM GRPT at Cumberland Park

PM
[A] Run 2.2 miles
16:30 

[B] GRPT with Ruck (#40) 

2 Rounds of 30 Step-ups (Ruck + #30 SB)
2 minute sit-ups 55
Runs around the circle
Calf pumps
Lunges
2 Rounds of 30 Strict OH Press then hold 30 sec OH
3 Rounds of 1 minute planks
30 sec squat hold @ 10 sec interval do 5 pulse squats then add 5 every 10 secs
20 Thrusters
30 Bicep curls

[Wednesday] 05.13.15 Lunch Circuit + PM Cardio Blast with John

Lunch
[A] 1 mile warm-up run

[B] Circuit
Run 1 minute @ 6.5 mph between sets
Perform 1 minute of max reps of the following

Flutter-kicks (4-count) with plate OH
Strict Press (#95)
Wide-pulls
Barbell curl
Tricep dips
Bench Press # 135
Bench Press # 185
Bench Press #225
Bench Press # 225
Tricep push downs
Push-ups

PM
[A] 1 hour of Cardio Blast with John at the YMCA
Excellent work!

[Tuesday] 05.12.15 PM Recovery Run

PM
[A] 7 mile jog

[Monday] 05.11.15 Lunch DL AMRAP + PM GRPT at Barfield

Lunch
[A] 30 min AMRAP
400m run
15 DL (#225)
5 Chin-ups

6 Rounds

PM
[A] 10 minutes of Ruck Get-ups (#45)
50

[B] 4 Rounds
100m Right hand only SB carry (#50)
100m Left hand only SB carry (#50)

[C] Deck of Cards with ruck (#45)
Spade= Flutter kicks (4-count)
Heart= Push-ups
Diamond= Thrusters
Clubs= Step-ups

Value= number of reps
Face= 1 minute of exercise
Ace= Down and back to fence (~200m)

Flutter-kick with #60 SB OH, Thruster with ruck and SB (#50), Push-ups with Ruck, Step-ups and run with ruck on

[Saturday] 05.09.15 AM Endurnace + PM Walk at Bowie

AM
[A] Ruck to the YMCA @ 5:30 AM

YMCA by Foot

Distance: 4.5
Speed: 5.3 mph
Duration: 51 minutes

[B] Yoga 60 minutes

[C] Cardio Blast with John at the YMCA

PM
[A] Walk at Bowie Park in Fairview

2.2 miles around Lobilloy trail

[Friday] 05.08.15 AM Chest + Lunch Active Recovery

AM
[A] Bench Press
10 x 135
8 x 185
5 x 205
5 x 215
5 x 225
3 x 245

[B] Single arm DB Incline Press 4 x 10
55, 60, 65, 70

Superset with 12 DB Incline fly (#25)

[C] Cable Fly (4x12)
50, 60, 70, 80

Lunch
[A] 30 mins on AD @ Z1

Get off every 5 minutes and plank 1 minute

[Thursday] 05.07.15 GRPT at Cumberland Park

PM
[A] Heavy Ruck with a little PT 
(#45) Ruck with (#50) Sandbag

Route taken by Dailymile

3.72 miles completed. Also, completed sets up step-ups, calf raises, dips, OH press, Ultra high step-ups.

[Wednesday] 05.06.15 Lunch Steps-ups and Core

Lunch
[A] 3 Rounds of 150 Step-ups (#45)
6:51
6:32
6:05

Felt pretty strong, cardio was good, and leg endurance was there.

[B] Mini Core Crusher (#45)
50 Sit-ups
50 Flutter kicks (4-count)
50 Leg levers
50 Hello dollies (4-count)
50 Chest press with flutter kick

45 pound plate OH. Do not allow plate to rest on ground or body.

PM
[A] 1 hour Cardio Blast with John at the YMCA

[B] Steam room + Suana Recovery

[Tuesday] 05.05.15 AM Lower Back

AM
[A] Wide pull-ups 4x5

[B] Deficit Deadlift (3")

5 x 275
5 x 295
5 x 295
5 x 315
5 x 315

[C] T-Bar Rows 4 x12  Tempo: 1211
145, 145, 145, 145

[D] Back Extension 4x15
25, 25, 25, 25

[Monday] 05.04.15 PM Shoulders

PM Shoulders

PM
[A] Strict Press Shoulder Clusters
3.3.3 x 4 Rest 10 sec/rep then rest 90 seconds

95, 115, 135, 145
Got 2 sets of cluster son 145 and had to push press the last 3 reps 

[B] Run 1 mile
8:04

[C] For Time
40 DU
20 Strict Press (SP)
30 DU
15 SP
20 DU
10 SP

4:54

Felt pretty strong after all the shoulder work. I beat my last time of 5:42. Nearly a whole minute

[C] 4 Rounds (#15)
10 Lateral raises
10 Hammer raises
10 Rear fly
10 Full extension (Side to OH)

[D] Walk with the wife 1.5 miles

[Sunday] 05.03.15 Afternoon Walk With the Wife

AM
[A] Walk 3 miles

Walked 3 miles on the Murfreesboro Greenway. Headed south on the Cason Lane Trailhead, hit the end and came back.

[B] 4 min EMOM 35% of max sit-ups
Last round max sit-ups
16,16,16,16, 18

[C] 4 min EMOM 35% of push-ups
Last round max push-ups
21,21,21,21, 21

[Saturday] 05.02.15 Savage Gulf - Collins Loop

SAVAGE GULF- 
COLLINS LOOP-COLLINS GULF, STAGECOACH HISTORIC ROAD AND COLLINS RIM

Collins Loop- Ramblr Summary

Location: Savage Gulf Natural Area
Park: South Cumberland State Park
County: Grundy
Latitude: 35.44649
Longitude: -85.65559
Distance: 12.7 miles
Difficulty: Moderate to Difficult
Population: Busy trail- but plenty of room
Address:  P.O. Box 561
                 Beersheba Springs, TN 37305
Phone: (931) 692-3887 (Stone Door Ranger Station)


Directions: From Nashville: 
Exit 127 from Interstate 24, onto TN Highway 50 headed east towards Pelham. Take a right onto Highway 108 and follow that into Gruetli-Laager. Take a left on 55th Ave. through a neighborhood. At the end is the access point.

Note: All users are required to register at the kiosk.

Started at Collins West Access and went clockwise

Trails Hiked:
1.) Collins Gulf - (4.5  miles)
2.) Stagecoach Road Historic (1.6 miles)
3.) Collins Rim- (5.3 miles)

Other Trails
1.) Connector  (6.7 miles)

Waterfalls
1.) Suter Falls
2.) Horsepound Falls

NOTE: Permits are required for overnight camping and must be obtained at the Savage or Stone Door Ranger Stations.

Campsites
1.) Collins West Campsite
2.) Sawmill Campsite
2.) Collins East Campsite

Entrance

At the trail head there is a sign and kiosk for visitors with additional information. From Collins west parking lot, hike 0.3 miles to reach Collins West Campsite and the Collins Gulf Overlook.

At Collins West Campsite

Collins Gulf Overlook

From Collins West Campsite you will start descending into the rocky terrain. 0.5 miles you will reach  a trail intersection. Take a left and a 1/4 mile you will reach Suter Falls.

Suter Falls

Continue on the trail until you come to a spur to the right which leads down to Horsepound Falls.

Horsepound Falls

0.3 miles down the trail to the left Fall Creek disappears into a cave.

Cave

Pass the connector trail on the left and continue up the trail a few yards. Take a right to continue on the trail. You will come to an opening with an intersection. Take a right up start ascending the Stagecoach Road Historic trail. This rocky road is a gradual 1.6 mile climb.

Stagecoach Historic Trail

2.6 miles Collins River Outlook will be to the right.

During this area you will cross a few streams with remains of old moonshine still mills. 1.3 miles from Collins River Outlook to the left will be Collins East Camp area.

The next area is technical, brutal and rocky. 0.4 miles from Collins East Camp you will cross a 100' suspension bridge. 

Boulder Climb

The next 1.1 miles you will transverse boulders and perform rock jumping maneuvers. Eventually, you will come to an intersection. To the right will loop you back around and continuing straight will return you to Collins West Campsite.

Trail Maps

Savage Gulf Natural Area Map- CloudHiking
Complete Savage Gulf Trail Map- Friends of SCSRA

[Friday] 05.01.15 Camping at Savage Gulf

[Thursday] 04.30.15 PM Legs

PM
[A] 1 mile warm-up run
10:00

[B] Mini- core crusher (#45)
50 Sit-ups
50 Flutter kicks (4-count)
50 Leg levers
50 Hello dollies
50 Chest press and flutter kick combo

[C] Back Squat 3211
135 x 6
225 x 5
275 x 5
295 x 4

Then max reps 225 x 14
Then max reps 135 x 10

[D] 10 minutes on stair master

[E] Single-leg press 4 x12
145, 145, 145, 145

Superset with plank 1 minute

[F] Single Leg Curls 4 x10
60, 60, 60, 60

[G] Abductor 4 x15
130, 130, 130, 130

Superset with Adductor 4x15
130, 130, 130, 130

[H] 20 minutes on cycle

[Wednesday] 04.29.15 Rest

[Tuesday] 04.28.15 AM GRPT

AM
[A] 2 mile recovery run
18:00 minutes

[B] 4 min EMOM 40% of max sit-ups-l
Last round max sit-ups
16,16,16,16 18

[C] 4 min EMOM 40% of push-ups
Last round max push-ups
21,21,21,21,17

[Monday] 04.27.15 AM Back + PM Heavy Ruck

AM
[A] Warm-up

[B] Deadlift 4x3
275, 315, 345, 345

[C] Stiff legged DL 4x10
135, 185, 185, 185

[D] Hanging K2E 4x12

[E] Back Extension 4x12
25, 25, 25, 25

Super set with cable curls 4x8
30, 30, 30, 30

[F] Weighted Incline Sit-ups
40, 40, 40, 40

Super set with Chin-ups
5, 5, 5,5

[G] Ab side raises with #45 plate 4x15 each side

Super set with Calf raises 4 x15
90, 90, 90, 90

PM
[A] 5 mile Heavy Ruck (#100)
1:14.10

Legs feel fine, feet feel fine, shoulder and neck on fire. Sucked bad!

History
02.19.151.5.15

[Sunday] 04.26.15 Yard Work All Day

[Saturday] 4.25.15 AM Yoga + PM Chest

AM
[A] Basic Yoga
1 hour

PM
[A] Single arm DB incline press 5x10-12
50, 60, 65, 65, 70

Superset with incline DB fly 5x12 (#25)

[B] DB Bench Press x5 max reps (#70)
16, 15, 12, 10, 9

Superset with plate side bends x15 R/L

[C]Machine bench press 5x15
130, 150, 150, 150, 150

[Friday] 4.24.15 AM Back + PM Run

AM

[A] Weighted pull ups 4x3 

10, 10, 25 (2), 25(2)

[B] Single arm row

55, 60, 65, 70

[C] BW Row 4x10

[D] Incline arm curl 4x10

25, 30, 30, 30

[E] Preacher Curls 4x10
45, 55, 65, 75

Superset with tricep extension 4x10 (#130)

PM

[A] Run to the YMCA
5 miles

[B]Standing curls 4 x10 
30, 30, 30, 30

[C]Static pull-ups holds x4
Max seconds

History
02.13.15
1.2.15

[Thursday] Complete Rest

[Wednesday] 04.22.15 Lunch Recovery + PM Blast Blast @ Y + Sauna

Lunch
[A] 30 minutes on ski machine

[B] Foam Roller
30x rolls every where

PM
[A] Body Blast at the YMCA

[Tuesday] 02.10.15 AM Legs + PM 5 Mile Ruck/4.5 miles run

AM
[A] Warm-up/Foam Roller

[B] Back Squat 4 x3
250, 295, 315, 315

[C] Front Squat 4 x10
185, 185, 195, 205

[D] Single-legged press
110, 110, 130, 140

Tri-set with
Single hamstring curls 4 x10 (#60)
Then... to failure both legs (#160)


[E] Calf Raises (close, normal, wide 3x8 +8+8)
70, 70, 70, 70

Superset with hanging leg raises 4x12

PM
[A] 5 Mile Ruck

Summary on Ramblr

Distance: 5 miles
Speed: 5.2 mph
Duration:  57 minutes

[B] Run 4.5 miles with Patrick
11 minute pace

History
02.10.15

12.30.14

[Monday] 04.20.15 Active Recovery

Lunch
[A] Band work

[B] 30 minutes on ski machine

PM
[A] 4 min EMOM 35% of max sit-ups-l
Last round max sit-ups
15,15,15,15, 18

[B] 4 min EMOM 35% of push-ups
Last round max push-ups
20,20,20,20, 23

[C] Run 1 mile
8:23

[Sunday] 04.19.20 AM HIIT/Yoga LA Fitness @ Buckhead + PM Yard Work

AM
[A] Run to LA Fitness
1 mile

[B] Combat Bootcamp
7 stations- 2 minutes per station

10 Box jumps (10")  + 10 lateral jumps
BOSU plank runs/bear crawls
10 Alternating knees in in plank
DB squat into OH press + 4 R/L criss-cross
Lateral jumping lunges + backward criss-cross into a squat
Side-to-side hand stand/legs up and sprint to wall and back
Alternating push-up opposite leg raise (put feet on medicine ball)

[C] 1 hour Yoga class

PM
[A] Mow yard
1 hour and 30 minutes

[Saturday] 04.18.15 LA Fitness Buckhead + Stone Mountain

AM
[A] Jog to LA Fitness
1 miles

[B] HIIT Class 60 minutes
Jog in place
Alternating knee up on bench
Plank row, standing up strict press
Pancake push-ups (w/ partner)
Bridge
Squat with lateral raises
Burpees
Airborne heisman
Jumping jacks
Squat jumps

1 minute each exercise. The exercises were taped to the wall, the trainer would pick an individual, and that person would eliminate one excerise

Lunch
[A] Stone Mountain, GA

Took the tram to the top, and walked down (1 mile)
Walked the Cherokee Trail (5 miles)

Jefferson Davis, Robert E. Lee and Stonewall Jackson

On the Cherokee Trail

Covered Bridge

Grist Mill

[Friday] 04.17.15 AM Upper Body

AM
[A] Warm-up

[B] Bench Press 4x3
175, 205, 230, 230

[C] Strict Press Cluster 3.3.3 x 4; 10 sec rest btw 3 reps
115, 115, 125, 135

[D] Back Extension 4x 12
25, 25, 25, 25

Superset with 15 reps of hand jobs (#5) R/L

[E] 4 Rounds
10 Seated later raises
10 Hammer raises
10 Back fly
10 Full extension above head

15, 15, 15, 15

History 
02.09.15

12.29.14

[Thursday] 04.16. 15 AM Sleep in + Lunch Stet-ups + PM GRPT at Cumberland

Lunch
[A] 3 Rounds of 150 Steps-ups
7:39, 7:32, 7:30

[B] 2 Rounds of Leg Blasters
20 Squats
20 Lunges
20 Jumping lunges
10 Jumping squats

PM
[A] 2 Mile ruck with #90

Distance: 2.1
Speed: 3.9
Duration: 31:47

[B]GRPT

2 min max push-ups
65

2 min max sit-ups
54

Misc ruck work
Calf Pumps
Sitting shoulder presses
Stet-ups
Ruck Rows
Stair climbs
Flutter kicks
Flutter kicks with chest presses
Thinking position
etc...

[Wednesday] 04.15.15 AM Biceps + Triceps

AM
[A] DB Incline Curls 4 x12
25, 30, 30, 35

[B] Preacher Curls 4x12
45, 55, 65, 75

[C] Concentration Curls 4x12-15
25, 25, 30, 30

[D] Triceps Extensions
120, 130, 130, 130

[E] Narrow Push 4x15

[F] Single arm cable curls 4x8
40, 40, 40, 45

PM
[A] Body Blast with John at the Y

[Tuesday] 04.14.15 AM Back + PM Recovery

AM
[A] Foam Roller

[B] Deadlift 4x4
275, 315, 345, 345 (6)

Forward grip- until 345 (used mixed grip)

[C] Stiff-legged DL 4 x10
185, 185, 195, 205

[D] Back Extension 4 x10
25, 25, 25, 25

PM
[A] Sauna/Steam room recovery

History
02.07.15
12.26.15

[Monday] 04.13.15 AM Upper + Lunch GRPT+ PM 3 Mile Ruck Intervals

AM
[A] Warm-up

[B] DB Incline Bench Press 6+6 (Drop set)
70/60, 70/60, 70/60, 80/60

[C] Incline DB Bench Press 6+6+6+6&
Steep incline, less steep incline, flat bench
55,55,60,65

[D] Cable Flies 4x12
70, 70, 70, 70

[E] Tricep Extension 4x12
100, 130, 130, 130


Lunch
[A] 4 min EMOM 35% of max sit-ups-l
Last round max sit-ups
16,16,16,16,17

[B] 4 min EMOM 35% of push-ups
Last round max push-ups
20,20,20,18,12

[C]Run 2 miles

15:41

[D] Mini Core Crusher 
50 Weighted sit-ups
50 Flutter kicks with Ruck OH
50 Hello Dollies
50 Leg levers
50 Flutter kicks with chest presses

14:51

All done with a ruck or #45 plate

PM
[A] 3 Rounds
3 mile ruck intervals

35:01, 35:31, 35:40


History 
02.04.15
12.04.15

[Saturday-Sunday] 04.11.15-04.12.15 Biltmore Estate, Asheville NC

Biltmore Estate- Asheville, NC

Me and the wife at Biltmore

Terrapin Style

[Friday] 04.10.15 AM Back + PM Set-ups/HITT

AM
[A] Warm-up

[B] Weighted pull-ups 4x4
10, 10, 10, 10

[C] DB Single arm row 4 x12
55, 60, 65, 70

[D] BW Row 4x10

[E] T-Bar Rows 4x12
145, 175, 200, 225

Superset descending max reps

PM

[A] 2 Rounds
Run 400m
1:34.7, 1:34.5

[B] Find 1RM Power Cleans
135, 155, 185, 205, 215, 225

Shut it down- not perfect form

[C] For Time
40 DU
20 Strict Press (#95)
30 DU
15 SP
20 DU
10 SP

Strict press was the limiting factor here- DU went unbroken

5:42

[D] 3 Rounds 
150 Step-ups (#45)

6:45, 7:07, 7:06

[E] 3 Rounds
Max HSPU in 60 seconds
10, 6, 5

History
02.03.15
12.24.14

[Wednesday] 04.08.15 AM Legs + Lunch Push-ups/Sit-ups + 1.5 Mile Intervals

AM
[A] Warm-up

[B] Back Squat 4x4
225, 260, 295, 295

[C] Front Squat 4x10
145, 155, 175, 185

[D] Sinlge-legged press 4x10
8 + 8 + 8 (narrow, normal, wide)
90, 110, 130, 130

[E] DB Calf Raises 4x12
70, 70, 70, 70

[F] Hanging leg raise 4x12


Lunch
[A] 4 min EMOM 35% of max sit-ups-l
Last round max sit-ups
15, 15,15,15,18

[B] 4 min EMOM 35% of push-ups
Last round max push-ups
20,20,20,30,12

[C] 2 Rounds

1.5 mile interals @ 7mph

13:00, 13:02

History
02.02.15

12.23.14

[Tuesday] 04.07.15 AM Shoulders + PM Ruck Intervals

AM
[A] Warm-up

[B] Bench Press 4x4
185, 205, 225, 225

[C] DB Shoulder Press 4 x10
55, 60, 60, 60

[D] 4 Rounds (#15)
10 Side laterals
10 Hammer front raises
10 Back fly
10 Full extension

[E] 2 Rounds (#5)
30 Hand Jobs

[F] Tricep Extension 4x12
80, 100, 100, 100

PM
[A] 2 Rounds
3 mile ruck intervals within 39:00-41:19

36:58, 35:02

History
01.31.1512.22.14

[Monday] 04.07.15 Rest

[Saturday] 04.04.15 AM Back/Leg + PM Ruck/Core

AM
[A] Foam Roller

[B] Deadlift 4x5
245, 265, 315, 315 (x9)

[C] Stiff-legged deadlift 4x10
145, 185, 185, 195

[D] 4 Rounds
15/15 Standing founder

15/15 Back lunge founder

15/15 Kneeling founder

10 Back extension

[E] 2 Rounds

20/20/20/20 Jan Fonda

[F] 600 Step-ups for Time (#40)

PM
[A] 5 mile ruck (#40)

Distance: 5 Miles
Speed:  3.7 mph
Duration:  1:21.00

Used bare foot Merrell's- bottom of foot is sore. In search of the the new pair of of shoes for the HCL.

[B] Mini Core Crusher
50 Sit-ups w/ ruck
50 Flutter-kicks w/ ruck OH
50 Levers w/ ruck OH
50 Hello dollies w/ ruck OH
50 Chest press- flutterkicks

Based on Core crusher from Give Me a Hoo-Rah!

History
01.27.15
12.19.14

[Friday] 04.03.15 AM Upper + 3 Mile Run

AM
[A] Dynamic warm-up, foam roller

[B] DB Incline Drop-set 6+6
60/55, 65/55, 70/60, 80/60

[C] DB Incline/Decrease Incline/Flat Press 6+6+6
55,55, 55, 60

[D] High to low Cable Flys 4x10
80, 80, 80, 80

[E] CGBP 4 x10
135, 155--

Shut it down- Left shoulder giving me issues. Close grip stuff and dips. Laying off those to heal

[F] Rope tricep extentsion
80, 90, 90, 100

[G] Preacher curls
35, 55, 65, 65

Superset descending max reps

PM
[A] Run 3 miles
27:32

In the rain-- Make fun things suck!

History
01.26.1512.18.14

[Thursday] 4.02.05 AM Back + PM PT at Cumberland Park

AM
[A] Weighted Pull-ups 4x5 
10,10,10,10

[B] Single Arm Rows 4x12
55,65,75,80

Superset descending for max reps

[C] BW Rows 4 x10

[D] Incline DB Curls
25,25,30,30

PM
[A] 3 stair climbs 
Alternating sandbag (#50)
[B] 3 mile heavy ruck
Alternating sandbag (#50)

History
1.24.15

12.17.14