Thursday afternoon w/Ash

1) run 6 miles
66 minutes
Ash w/ 20#
Conrad- unweighted

2) 24-22-20-18-16-14-12-10-8-6-4-2
push ups
sit ups
40x flutter kicks after each rd

another post truck workout

1) 9 mile road march w/61#
2:05:12-

20 minutes rest to make a boom and set up.

2) 20 rds @ 45# for all lifts
6x deadlift
6x bent over row
6x hang clean
6x front squat
6x military press
6x back squat
6x push ups
50x step ups
5x pull ups
30 sec rest

62 minutes

Tuesday morning

Run

6.25 miles- 48:21

Monday after Joey's wedding

1) 8 rds
3x squat clean + front squat
5x y+l
Conrad:115,115,125- rds 4-8. Felt weak and unrecovered...
Ash: 45

2) 6 rds
5x dead lift
5x military press
Conrad: DL- 185,195,205,215,215,215
MP:2x 45kb
Ashley:DL- 65,75,75,75,75,75
MP: 2x20kb

3)10-1
squat jumps
push ups
sit ups

4) 5 mile road march - 59:51
Conrad: 61#
Ash:20#

Finished packing before my flight, I should work out.

1) run
5.27 miles - 38:47

2) 30-20-18-16-14-12-10-8-6-4-2
push ups
sit ups
40x flutter kicks

late night road march

5 miles w/ 61# ruck
58:03

pre-work lack of strength

1) 8 rds
3x squat clean + front squat
95,95,115,115,125,135,145,145

2) 6 rds
5x stiff leg deadlift 165,185,195,195, 195,195- being lazy the deadlift today
5x box jump 30"
hip flexor stretch

3) 6 rds
8x military press 2x25#kb
2x tarzan pull ups
4x pulls ups

later when Ash got home

Run w/ Ash
6 + miles
61:01

5 rds
15x push ups
15x sit ups

Wed night after truck

1) 16 rds w/25# weight vest
Run 400m
50x step ups
1:01"07

2) 8 rds
5x front squat 115#
5x touch jump touch
30 sec rest

3) 8 rds
5x deadlift 155#
5x box jump 30"
30 sec rest

4) 8 rds
5x kb floor press 2x 45#
8x pull ups
30 sec rest

5) 8 rds
5x snatch 75#
4x burpees
30 sec rest

6) 4 miles w/ 51# pack

7) 6 rds
5x back squat 135#
3x jumping lunges
30 sec rest

8) 6 rds
4x mr. spectacular 2x25# kb
4x tarzan pull ups
30 sec rest

9) 6 rds
5x bench dips
5x renegade row 2x 25#
30 sec rest

10) 6 rds
5x squat clean 115,115,105,105,95,95
5x box jumps 30"
30 sec rest

total time: 3:58:09

1/13/14

4 miles w/ 61# pack
50:20

Sat morning before work

1) back squats- 3x jumping lunges after each set
8x155
8x175
5x195
5x205
3x215
3x225
3x235
3x245

2)6 rds
3x push press -115,125,135,135,135,145
4x tarzan pull ups

3) 6 rds
3x power clean - 115,125,135,135,145,145
3x burpees

friday

Run w/ Ash
6.1 miles 60:04

Wednesday night after truck

1) 8.2 miles w/ 47# pack
1:37:17

Monday after truck

1) 8 rds
3x back squat
hip flexor stretch
165,185,205,215,215,215,215,215

2) 6 rds
5x military press 95,95,95,105,105,105
8x pull ups
10x sit ups

3) 6 rds
4x power clean 105,115,125,135,135,135
3x burpees
5x hip bridge each leg

Sunday night

1) 8 rds
3x overhead squat 95#
3x shoulder mobility stretch

2) 6 rds
5x romanian deadlift 165, 175, 185, 195, 205, 205
3x box jump 30"
5x y+l  2.5#

3) 6 rds
8x KB floor press 2x 44# kb
2x tarzan pull ups

Friday

Run
6 miles 49:07