[Wednesday] 9.8.21 5.5 mile Run

AM

[A] 5.5 mile Mt Sanders to Tech Park Run

58:24 @ 10:42 mi/hr pace

PM
[A] Plank App- Beginner- Day 24

[Tuesday] 9.7.21 Push-up Recovery Day

PM

[A] Shoulder mobility

[B] Foam rolling + theragun

[C] For Time:

2, 4, 6,..... 20..... 6, 4, 2

Pyramid push-up. Have to stop between the sets.

19:01

Push-ups: 200

[Monday] 9.6.21 Rucking

AM

[A] 7.5 mile ruck w/ #25

1:49:15 @ 14:26/mi pace

[Sunday] 9.5.21 Cool Springs Run- 6 Miles

PM

[A] 6 mile run

1:11:00 @ 11:45/mi

[Saturday] 9.4.21 Cycle + Krav Maga

AM

[A] Morning flexibility

[B] Cycle 10 miles to Krav Maga Class

[C] Krav Maga- Gun cycle

60 minutes

[D] Cycle 10 miles back home

[Thursday] 9.2.21 AM Chest Calisthenics

AM

[A] Shoulder mobility

[B] For time:

20, 19, 18..... 3, 2, 1 Push-ups

1, 2, 3..... 18, 19, 20 KB Swings (#44)

38:58

Push-ups: 210

[Wednesday] 9.1.21 PM Calisthenics Back + Sauna

PM

[A] Shoulder mobility

[B] Back Calisthenics

4x Max normal pull-ups- 6/5/4/4

4x12 TRX Australian rows

4x12 Back extension on GHSU

4x Max close grip pull-ups 5/4/4/3

4x20 R/L Kneeling single arm cable lat pull-down #45

[C] 100x KB hollow hold (#15) flutter kick (4-count)

5:29

[D] 30 minutes in sauna

Pull-ups: 35
Flutter kicks: 100