Monday: Rest

Rest due to work and BSF.

Sunday: Dock work, Jiu Jitsu

7:00 AM, 34 degrees, clear and cold

Dock work.

In the PM:

Jiu Jitsu: 120 minutes
- Escaping top side mount into guard and turtle
- Escaping top side mount into guard into a cross collar choke
- Arm bar from guard
- Triangle choke from guard

Notes:
Weight: 210#
Body: fine

Saturday: Dock work

6:00 AM, 34 degrees, windy, raining

Took out a dock all day.

Notes:
Body feels good. Weight is 210#.

Friday: 1.5 mile run, kb drills, cals circuit

5:00pm, 70 degrees, cloudy and windy

800m run 

1.5 mile run (8:52)

800m run

1-36kg kettlebell

2h swings: 3 x 20

1h swings: 2 x 10/10

Goblet squat: 3 x 5

5 rounds AFAP: (3:02)

Chin-ups: x 5

Push-ups: x 10

Squats: x 15

Stretch

Band work for upper body

Notes: 

Weight: 208#

Goal for 1.5 mile run was < 9 min which I accomplished. It was harder than I expected. Body was a bit tired from yesterday which didn't help. 2 miles in < 12 min should be in the bag.

Thursday: Jiu Jitsu, kb drills, cals

5:00am, 54 degrees, clear

JM

Dynamic stretching 

Jiu Jitsu x 60 min (standing)

- Lead leg (opposite leg) round kick
- Lead leg round kick miss into reverse turn kick
- Position work
- Side throw from clinch
- Taking opponents back from clinch
- Inside cross leg hook takedown from clinch

In the PM:

Sprints: 8 x 100m

1-20kg kettlebell

Windmills: 5-1 ladder (both sides, no rest)

1h swings : 3 x 10/10

Health snatch: 3 x 10/10

Speed push-ups: 100 reps (70,20,10)

Chin-ups: 25 reps (12,7,6)

JM

Stretch 

Band work for upper body

Notes:

Weight: 208#

Good day overall. Body feels really good.

Wednesday: kb drills

Workout:

1 - 20kg kettlebell:
15 min of continuous drills

(OA swings, cleans, lccj, lccp, press, windmills, front squats)

Notes:
Short on time again.
Weight: 210#, leaning out. 

Tuesday: Cals

Workout:

Pullups, chinups and pushups GTG style throughout the evening. Got in a lot of good quality reps.

Notes:
Work has been extremely busy lately so training has been having to take a back seat. Doing a bunch of cals in the evening before bed has been working out decent as of late.

Monday: Run, Cals

Workout:

Run:
3 miles (1.5 miles easy, 1.5 miles threshold) 

Chin-ups:
15-10-5 

Pushups:
1 x 50

Stretch:

Notes:
Quickly done before BSF. 

Saturday - Sunday: Rest

Friday: Day 15

Workout:

Played around with my 20kg and 36kg kbs for a while. Hit all the major movement patters then did some stretching.

Notes:

Ate minimally today. Run time is solid. I will focus on getting weight down to a solid 200-205 and then peak for my run. 

Thursday: Rest

Rest due to work schedule.

Wednesday: Day 14

Kb and bw drills x 30 min using a 20kg and 36kg kb

Press: 1 x 2/2 @ 36kg

Notes: 

Weight: 210#

Covered all the basic human movements in a long continuous circuit for 30 minutes. At the end I pressed the 36kg kettlebell for 2 reps each arm.  

Tuesday: Day 13

800 m run @ easy pace

2 mile run @ threshold pace (11:53)

800 m run @ easy pace 

Chin-ups: 3 x (5-1)

LCCP: 3 x (5-3-2) @ 20kg

Swing: 7 x 10 @ 36kg

Goblet squat w/ pause: 2 x 10 @ 20kg

Side bends: 3 x 8 @ 36kg

Joint mobility and stretching 

Notes: 

Weight: 210#

Made my time trial for the 2 mile run. Focused on pacing and consistent splits.

Thursday - Monday: Hunting

Waterfowl hunting in North Dakota. Got 53 geese and 73 ducks.

Notes:
Nutrition was pretty terrible all weekend.