Friday: Str, wc, dur

1) Warm up:
- J/M
- Barbell complex x 20
- Swings and goblet squats

2) Strength:
- Back squat: 2 x 5 x 225#
- Deadlift: 2 x 5 x 225#
- Bench Press: 2 x 5 x 185#

3) Work Capacity: 30-20-10
- Squats @ 95#
- Push-ups

4) Durability:
- Farmers carry @ 53#
- 100 x leg levers
- 100 x supermans
- J/m, stretch foam roll
- Whirlpool, steam, cold shower

Notes:
Solid session. Will get a long run in this weekend.

Thursday: Str, wc, end <60

1) Warm Up:
- ROM drills, barbell complex x 20

2) Strength:
- Back squat: 2 x 5 x 225#
- Deadlift: 2 x 5 x 225#
- Bench Press: 2 x 5 x 185#

3) Circuit: 5 rounds
- 5 x chin-ups
- 10 x push-ups
- 15 x swings

4) Active Recovery
- Farmers carry @ 80#
- 20 min run @ easy pace
- 20 min swim @ easy pace

Notes:
Active recovery was needed. Farmer carries really help to loosen up my back.

Wednesday: End >90

1) Endurance:
- 95 minute run @ easy pace

2) Durability
- Stretch, J/M

Comments:
Body is sore. Endurance is not where it needs to be.

Tuesday: Str, end <60

1) Warm Up:
- Daily Dozen

2) Strength:
- LCCJ
- KB Front Squats

3) Durability:
- Swings
- Squats
- Pushups
- Pullups

4) Endurance
- 48 min run @ easy pace

Monday: Str, dur

1) Warm Up:
- Daily Dozen

2) Strength:
- LCCJ: 2 x 2 min @ 2 x 20kg (15,15)
- Kb front squats: 3 x 5 @ 2 x 20kg

4) Correctives
- Swings: 1 x 50 @ 20kg
- Squats: 1 x 300 (11 min)
- 1 Arm Press: 2 x 5 @ 20kg

4) Durability:
- Daily dozen + stretch

Notes:
Sleep: 3.5 hours
Weight: 206#
Comments: No run today because of my toe. Should be better for tomorrow.

Day 6

LCCJ:
2 x 2 min @ 2 x 20 kg

OALCCJ:
8 min @ 1 x 20 kg

Squats:
1 x 200

Chin-ups:
Lots

Run:
35 min @ easy pace

Day 5

LCCJ:
3 x 2 min @ 2 x 20 kg

OALCCJ:
8 min @ 20kg

Kb front squats:
8-6-4-2 @ 2 x 20kg

Chin-ups:
8-6-4-2

Run:
60 min @ easy pace

Day 7

Afternoon:
LCCJ:
3 min @ 2 x 20kg (17)
2 min @ 2 x 20kg (15)
1 min @ 2 x 20kg (10)

OALCCJ:
6 min @ 1 x 20kg (approx 60-65)

Kb front squats:
3 x 5 @ 2 x 20kg

Chin-ups:
5 x 5

Run:
1.5 miles @ fast pace (8:40)

Evening:
Yoga:
Vinyasa flow x 60 min

Comments:
Bruised my toe really bad. Had a long run planned for today but decided to skip it and get it done this coming week.

Day 4

Training:

Yoga:
60 minutes w/ focus on hip mobility

LCCJ:
3 min @ 2 x 18kg (20 reps)
1 min @ 2 x 18kg (8 reps)
1 min @ 2 x 18kg (8 reps)

Push-ups:
GTG x 150

Squats:
1 x 100

Swings:
1 x 100 @ 18kg
(Switched hands every rep)

Run:
30 min @ easy pace

Joint mobility
Box breathing

Comments:
I am giving LCCJ a shot. Today was my first day with double kettlebells. It was much tougher than I thought even at a light weight.

Day 3

Training:

Run:
45 min @ easy pace

LCCJ:
5 min @ 1 x 20kg (38 reps)
5 min @ 1 x 20kg (46 reps)
(Switched hands every 5 reps)

Chin-ups:
15-10-5

Push-ups:
GTG x 200

Squats:
1 x 100

Joint mobility

Box breathing

Comments:
This was a good day. 3rd day this week where nutrition has been on par.

Devotion: Glorify the Lord in the fires

"Glorify ye the Lord in the fires."(Isa. 24:15.)

MARK the little word "in" ! We are to honor Him in the trial─in that which is an affliction indeed and though there have been cases where God did not let His saints feel the fire, yet, ordinarily, fire hurts.

But just here we are to glorify Him by our perfect faith in His goodness and love that has permitted all this to come upon us.

And more than that, we are to believe that out of this is coming something more for His praise than could have come but for this fiery trial.

We can only go through some fires with a large faith; little faith will fail. We must have the victory in the furnace. --- Margaret Bottome.

A man has as much religion as he can show in times of trouble. The men who were cast into the fiery furnace came out as they went in─except their bonds.

How often in some furnace of affliction God strikes them off! Their bodies were unhurt─their skin not even blistered. Their hair was unsinged, their garments not scorched, and even the smell of fire had not passed upon them. And that is the way Christians should come out of furnace trials─liberated from their bonds, but untouched by the flames.

"Triumphing over them in it." (Col. 2:15.)

That is the real triumph─triumphing over sickness, in it; triumphing over death, dying; triumphing over adverse circumstances, in them. Oh. believe me, there is a power that can make us victors in the strife. There are heights to be reached where we can look down and over the way we have come, and sing our song of triumph on this side of Heaven. We can make others regard us as rich, while we are poor, and make many rich in our poverty. Our triumph is to be in it. Christ's triumph was in His humiliation. Possibly our triumph, also, is to be made manifest in what seems to others humiliation. --- Margaret Bottome.

Is there not something captivating in the sight of a man or a woman burdened with many tribulations and yet carrying a heart as sound as a bell? is there not something contagiously valorous in the vision of one who is greatly tempted, but is more than conqueror? Is it not heartening to see some pilgrim who is broken in body, but who retains the splendor of an unbroken patience? What a witness all this offers to the enduement of His grace! --- J. H. Jowett.

"When each earthly prop gives under, And life seems a restless sea, Are you then a God-kept wonder, Satisfied and calm and free?"

Day 2

Training:

Run:
800 m run @ easy pace
6 x 400 m
800 m run @ easy pace

Then
All done w/ a 45# kb
1 arm kb front squat: 15-10-5
1 arm press: 5-1 ladder
1 arm swing: 10-1 ladder
Chin-ups: 8-1 ladder (strict)

Then:
Joint mobility
Box breathing
Brief foam roll

Comments:
Forgot my watch for the sprints. Felt slow today. Kettlebell work was pretty solid. 2nd day of tackling movements and playing with rep schemes.

Day 1

Training:
Warm up:
- Joint mobility
- Swings and goblet squats until loose

Strength:
- Dbl kb press: 2 x 5 @ 24kg
- LCCJ (1 arm): 4 x 5/5 @ 24kg
- Swing: 1-10 ladder @ 36kg
- Dbl kb front squat: 2 x 5 @ 24kg
- Pull-ups: 6-1 ladder (strict)
- Weighted pull-ups: 15 x 1 x 18kg
- TGU: 3/3 @ 24kg

Durability:
- Yoga sculpt x 60 min
- Steam x 5 min

Comments:
Nutrition was really solid all day which has not happened in a while. Yoga sculpt is more of a cardio class with yoga mixed in. I went with my wife and sister.

Sunday:

Training:
30 min run @ easy pace

Practiced:
LCCJ
1 handed alternating swings

Epsom salt bath

Comments:
Active recovery day.