9.27.26

45 min. Peloton 

4.6 miles 

698 kj 

730 kcal

9.20.26

Power cleans and rope pulls (set of 30@3)

PF up t9 5 at 185, 225 heavy single

30 min peloton run 3.03 miles 

466 kj 

482 kcal 

Felt little sluggish (drinking last night, workout before, sauna earlier?)

9.17.26

30 min. Peloton run 

Whole time <6mph

3.16 miles, felt great HR typically under 170 

29:30 5k (I thought it was 3.2 not 3.1) 

9.13.26

45mun peloton

686 kj pr

4.4 mikee

711 kcal 

9.7.26

45 min. Peloton 

4.18 miles 

680 kcal

661 kj (basically tied 1 less than record)

8.30.26

45 min peloton 

4.27 miles 

689 kcal

662 kj 

Felt good but HR stayed >160 much more than last, but coming in more recovered but off 1 night of short sleep and a few drinks. 

8.22.26

30 min n peloton run

2.95 miles

473. Kcal

459 (?) (PrlR)

8.16.26

45 min. Peloton run 

4.04 miles 

649 kcal

8.8.2666

P6e6li6tom run 30 min

2.75 miles, 430 kcal

8.5.26

Peloton rin 423 calories, 2.68 miles, sustain high heart rate >170  for a long time, kept pace over 5, no walking last 28 minutes. 

1.17.26

Through week did RR Pull ups at office 

RR Pull up W8 

Rr Bench @225 W1 

Ring rows 

Run 30 min peloton run/walk 2.59 miles in 30 minutes (felt a lot better than last week)

1.4.25

1.3.25 100 burpees 

1.4.25 

25 burpees AM 

30 minute peloton - 2.3 miles interval

To 100 burpees in evening

1.2.25

At office: 

4 rounds 

20 air Squats

5 pull ups 

At home: 

100 burpees (9:25, middle slow) 

30 minute peloton run 2.18 miles 

513 calories total (on watch)

7.27.24

Back Squats: 5x10s  (lighter)

135-185-185-225-225

Good Mornings: 3x12  (lighter, deep stretch) 

Work on house.  

7.20.24

45 minute peloton ride 

7.18.24

Garmin running program (9 minutes) plus additional 21 minutes on treadmill.  Holding7+mph for 3+ minutes 

With Tony team WOD

- 100 KBS (53)

-  80 Deadlifts (135)

- 60 Hang Cleans (135) 

- 40 Front Squats (135) 

16:30ish 

A little more cool down on treadmill

7.16.24

Superset 

Press at 95 10-8-6-6-6

and pull ups 7-6-5-4-4

Superset  10-8-6-6-6

Bench: @185

Rows:  @185 

2 rounds 

10 Curls @40 

10 Arnolds @40 (first set did 2 push press, 2nd did 8 and last 3 were lush press)

20 Band Pull Aparts 

Cardio 30 minutes in treadmill, calves tight when started running so 20 minutes at about 12+% and 3.5+ mph trying to keep heart rate about 145-150, last quarter mile I ran at 7.5+ and then cooled down. 

1.22.24

Superset 

Bench: 12@135, 10@185 , 10@205, 8@225, 8@225

RR Pull ups: 6-5-5-4-4 

Press: 8@95, 8-8-8 @105 

BB grade pulls @bar + 105: 7- 8-8-7

Rounds: 

5 DL - 3 Power Cleans - 3 Hang Cleans - 3 PP

#135 - felt lower back a little tight in HCs 

Adjust to 

5 DL - 3 PC - 3 PJ 

@155 - felt good, conditioning limiting, light cramping in calf. 

@155 - felt good - conditioning by Jerks.  High breath rate, heart rate in 120s.

1.15.24

Run/walk 3.5 miles in 38:08

First 3.0 miles in 29:00

Calves felt good, no low back cramping, right knee tender while warming up. 

1.8.24

Superbset 

Recon Ron pull ups: 6 - 5 - 4 - 4 - 3 

Bench  15@ 135, 8-8-8-8  @ 185

Super set 

3x10 

Arnolds at 40-40-35 

Curls @ 30-35- 30 

Left shoulder and right wrist could be felt during bench and dumbbell work. 

First day back, no cardio.