24-DEC-21

ENDURANCE + DURABILITY

Entire Session - 20lbs Weight Vest

Warmup

+30lbs Ruck March (50lbs total) to GYM - 18:30

Session 1:

3MI Hill Climb (2.5Mi @ 8%) - 1:06:00

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Session 2:

3 Rounds (20lbs Weighted + Intense):

1/2Mi Hill Climb/Sprint Medley

13 x Step-ups w/35lbs each arm

Distance: 1.5Mi

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Cooldown

+30lbs Ruck March (50lbs total) to Home - Untimed

Total Distance @ 20lbs: 4.5Mi

Total Distance @ 50lbs: 2Mi

Total Training Distance @ 20+lbs: 6.5Mi

22 DEC 21

POWER

Backsquat

135 x 10

185 x 5

225 x 5

275 x 3

225 x 3

Press

45 x 8

95 x 7

115 x 5

135 x 5 x 3

Deadlift

135 x 8

225 x 5 x 2

315 x 3 x 2

Notes: Not a particularly strong day. Need to isolate and focus more. 

21 DEC 21

ENDURANCE + DURABILITY

20lbs Weight Vest Power Hike

5Mi - Incline Setting: 8% (Minus Recovery Phases)

Total Distance: 6MI

Elevation Gained: ~643ft

20 DEC 21

METCON

Weight: 223lbs

20lbs Weight Vest Session

3 Rounds:

10 x Clean & Press @ 135lbs

13 x 1arm KB Swings @ 30lbs w/30lbs Counterbalance

10 x Weighted Pullups

Time: 35:55

17 DEC 21

ENDURANCE+DURABILITY

20lbs Weight Vest Session

Hill Climb/Power Hike

Distance: 3.91 Miles

Time: 1:18:54

16 DEC 21

STRENGTH

Benchpress

135 x10

185 x 6

225 x 3 x 5

+

Deadhang Pullups x 7 x 3

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Benchpress w/Leg Lift Hold

135 x 10 x 3

Press

95 x 5

115 x 3

135 x 3 x 3

+

Deadhang Pullups x 7 x 3

Notes: Benchpress felt strong at 225 again. Need to work back up to 225 at rep sets above 10. 

14 DEC 21

STRENGTH

Benchpress

135 x 8

185 x 5

225 x 4 x 2

Backsquat

135 x 8

185 x 5

225 x 5 x 4

Press

95 x 8

115 x 5

135 x 5 x 4

Deadlift

135 x 8

225 x 5

315 x 5

405 x 3