Today

1) Run w/Ash
5.1 miles
49:38

2) 4 rounds
8x weighted sit ups, Ash 30#, Conrad 40#
30 secs FLR
5x kneeling keg lift (each side)
30 superman hold

3) 4 rounds
20 secs plank walk ups
20 secs sit ups
20 secs rest

GORUCK Light 3/29

GORUCK Light w/Ash. 15 miles route.

GORUCK Heavy 3/27

GORUCK Heavy- 24 hours, 46 miles covered, 9100' altitude gain, PT in a crazy cold river. All in all, brutal and lots of fun.

sometime last week

6 rds
6x 185# bac ksquat
5x pull ups
15x push ups

recovery run

run 6 miles w/Ash
58 minutes

Sick, lazy and friends in town...

Ruck w/52#
5.12 miles
46:09

Thursday

1) 10 rounds
3x burpees
3x squat jumps
3x push ups
3x squat jumps
40x flutter kicks

2) 2 mile run w/ 40-50#
20:31

tuesday 3/4/14

Run 10 miles
1:16:30

Before dinner

1) 20 minutes
step ups to 18" box w/ 50# pack
498

2) 6 rounds
10x push ups
5x kb clean 35#
10x goblet squat 35#
10x military press 2x25#
5x backwards lunge

Monday

In the morning:
1) Bench press
5x 135
5x 155
5x 155
5x 155
5x 155
5x 155
8x 135
10x 135

2) 4 rounds - 95#
8x incline press

3) 3 rounds - 95#
8x front squat
8x back squat
8x over head squat