Movement Prep: 5 mins

33lbs Ruck
4 miles
45mins

2 hour hand to hand combat training

Nothing fancy today, just basic hard work.
Punches, kicks, throws, grabs, and kill strikes

 Movement Prep: 8 mins

Pull-up Ladder: 12,14,16,14,12,10,8,8,8,8
Push-up Ladder: 15,15,15,15,15,15,15,10,10,10

Flutter Kicks: 12 (6 rounds)
Prone Planks: 30 secs. (6 rounds)

Recumbant bike:  40 mins

  Movement Prep: 15 mins

(found out I've got some PF in my right foot.  Plantar Fasciitis.  Going to have to stay off my feet as much as I can over the next three weeks.)

Pull-up
(super-set)
Dip

8 rounds 10 reps each

TRX Crunches: 8 rounds of 15
TRX Mtn. Climbers: 6 rounds of 20 seconds

Recumbant Bike: 20 mins

 Movement Prep: 20 mins

(Big mistake on this day....should have listened to the voice of reason.) 
(Turns out I can't seem to listen to reason when I have been challenged.)

Dual Kettlebell Cycle

Dual KB snatches (5 rounds 5 reps)

Dual KB Clean to Press (5 rounds 8 reps)

Dual KB Windmills ( 4 rounds of 6 reps per side)

   I took a long weekend to stay off my feet as much as possible and volunteer at a Halloween charity event.  I started slow back into the training regime and even still tried to stay off my feet as much as possible.  Here goes

Incline Barbell Press: 135lbs (4 rounds of 8 reps)
TRX Incline Chest Press: BW (4 rounds of 8 reps)

KB alt. Snatches: 1.25 pood (44lbs) : 4 rounds - 10 reps/side
TRX Low Rows (4 rounds of 12 reps)

Barbell Shrugs (5 rounds of 185lbs)
KB Clean and Press: 1.25 pood (44lbs) : 5 rounds - 7 reps/side

 Movement Prep: 15 mins

Recumb. bike: 44 mins

KB Presses(10 rounds, 8 reps)

TRX Pull-ups, "ouch" (10 rounds of 8 reps)

TRX Push-ups: (5 rounds of 12 reps)

TRX Crunches (5 rounds of 15 reps)

That's it, pretty short and sweet...

 Movement Prep: 8 mins

"Rucked" 20lbs

Didn't hurt this bad this time...actually managed to get in about 45 mins worth. 

Iced and elevated for about 30 mins afterward.

5 rounds of,

12 push-ups
12 sit-ups

Hanging knee raises: 45 seconds for 5 rounds
Pull-ups: 15 reps for 4 rounds

   Took the week off, went to the MT three times to work the rest out of my foot and leg.  After working on some scar tissue under my foot ( I brought a bite guard)  I got back in this Saturday

2 rounds:

Standard Pull-ups: max reps 20/12
Chin-ups: 15/15
Narrow Grip overhand pull-ups: 13/11
Wide Grip Pull-up: 15/12

Diamond Push-ups: 18/15
Wide Push-ups: 30/22
Military Push-ups: 45/29
Dive Bombers: 15/12

I have noticed my push-ups vary significantly between narrow hand positions and wide positions....could anyone provide some advice?  Any info would be helpful

 Movement Prep: 20 mins

Bodyweight Squats: 100
Overhand Grip Pull-ups: 100
KB Thrusters: 100
Diamond Push-ups: 100
Sit-ups: 100
KB Deadlifts: 100

ouch....

 Movement Prep: 10 mins

Dual KB Cycle

Presses (5 rounds of 5 reps)
Hangcleans (5 rounds of 5 reps)

Bent over rows (5 rounds of 5 reps)
Shrugs (5 rounds of 8 reps)

Half Turkish get-ups (5 rounds of 5 reps)

1.25 pood (44lbs) in each hand....

Feeling great, and ready to rock!!!

Movement Prep: 12 mins

4 rounds of:

.25 mile runs

Body Weight Bench Press: 15 reps (180lbs)

4 rounds of:

.30 mile runs

Body Weight Deadlifts: 12 reps

4 rounds of:

.40 mile runs

DB Curl to Press (50lbs): 10 reps



Does anyone have any suggestions for deadlift and curl to Press movements with the TRX?  I got kinda lost on what to supplement for these lifts?


Thanks,

Patrick

 Movement Prep: 10 mins


3 mile jog. 25 mins.  Nothing for time, just for distance and to see how my leg would respond.  Again a good day.

Pre-Hab Legs: 15 mins