Matt's Log

Snowman

Quadruple-Digit Post Count
June 10
PU-3x15
Goblet Curl-3x5 @ 28K
Goblet Squat-3x5 @ 28K
Snatch-12x6 @ 28K, 10x3 @ 32K
Front Rack March-2x30 steps @ 28&32K

June 11
Ran 65 min (10.5 km)
Note-I decided to forgo presses on my long run days due to time. I should still be able to progress (slowly) on just two press days per week.

June 12
PU-3x15
Goblet Curl-3x5 @ 32K
Goblet Squat-3x5 @ 32K
KBS-2H/overspeed-10x6
Snatch-14x3 @ 32K
Suitcase carried the 'bell out to the back yard and back inside
Note-First 32K only session. Went pretty well. I still feel like I need an extra something between my warm up and the 32K snatches, hence the 2H swings. I think I'll try 1H swings next time.

June 13
PU-3x15
Goblet Squat-3x5 @ 32K
Goblet Curl-3x5 @ 32K
Mil Press-4x2, 1x3 @ 32K
Front rack March-2x30 steps @ 32K
Ran 37 min (5.5 km)+1.8 km
Note-It's getting hotter out, and I am slowing down. Sad, but not surprising. I think I'll adopt something a little more like a triple progression protocol with my presses, since I'm starting out with pretty low reps with the 32K.

June 14
PU-3x15
Goblet Curl-3x5 @ 32K
Goblet Squat-3x5 @ 32K
KBS-1H-6x6
Snatch-16x3 @ 32K
Front rack March-2x40 steps @ 32K
Ran 3.6 km
Note-I like pre-empting the snatches with 1H swings. I might only do 4 sets of swings next time, since by then I feel like my grip is adequately warmed up.

I'm going to be visiting family next week. I'll bring a 'bell, but I'm planning on dialing back the volume of kettlebell training and possibly running so I can have more family time. Or, depending on how it goes, I might lock myself in the garage for hours so I can "train"...Anyways, it should be a nice little unloading week.
 

Snowman

Quadruple-Digit Post Count
June 15
PU-3x15
Goblet Squat-3x5 @ 32K
Goblet Curl-3x5 @ 32K
Mil Press-4x2, 1x3 @ 32K
Front rack March-2x40 steps @ 32K
Ran 35 min (5.9 km)+1.8 km
Note-Spent about 6 hours in a car, post workout. Going on an 8 day vacation (further) out West to see family. I'm bring the 32K, but my rule is going to be that family will always take priority over training this week. Well, that's true most of the time, but more so this week.

June 16
Spent another 6 hours in a car

June 17
PU-3x15
Goblet Curl-3x5 @ 32K
Goblet Squat-3x5 @ 32K
KBS-1H-4x6
Snatch-18x3 @ 32K
Note-Keeping things slightly abbreviated while on vacation, no carries.

June 18
Ran 69 minutes (11.1 km)

June 19
Rest day

June 20
PU-3x15
Goblet Curl-3x5 @ 32K
Goblet Squat-3x5 @ 32K
KBS-1H-4x6
Snatch-14x3 @ 32K
Note-We were staying on the coast today, and the misty air made my hands softer and the 'bell a little slippery. I decided that discretion was the better part of valor, and stopped a few sets short.

June 21
PU-3x15
Goblet Squat-3x5 @ 32K
Goblet Curl-3x5 @ 32K
Mil Press-4x2, 1x3 @ 32K
Note-I wholly meant to go for a run today, but by the time I got done with presses, breakfast was on. Should have woken up earlier.

June 22
Spent about 8 hours in a car.

June 23
PU-3x15
Goblet Curl-3x5 @ 32K
Goblet Squat-3x5 @ 32K
KBS-1H-4x6
Snatch-10x3, 8x4 @ 32K
Front rack March-2x40 steps @ 32K
Note-Drove for another 5 hours, got home, then loosened up after we unpacked. I did snatches. The wife did some yoga and KB deadlifts. The boy did whatever he pleased, as per the usual. I love to travel, but holy cow, it wears on ya after a while. I think I only got a couple good nights of sleep the whole time.

June 24
I was going to train today, but I slept like hell, and had a wedding to go to. Didn't want to be a zombie when I knew I was going to have to be corralling a toddler for a couple hours during the reception. Excuses I suppose; it feels like I have a cold coming on as well. Short, planned interruptions to training are never as short as planned...
 

Snowman

Quadruple-Digit Post Count
June 25
PU-3x15
Goblet Squat-3x5 @ 32K
Goblet Curl-3x5 @ 32K
Mil Press-3x2, 2x3 @ 32K
Front rack March-2x50 steps @ 32K
Ran 35 min (5.8 km)

June 26
PU-3x15
Goblet Curl-3x5 @ 32K
Goblet Squat-3x5 @ 32K
Snatch-12x3, 10x4 @ 32K
Front rack carried the 'bell out to the back yard and back inside

June 27
PU-3x15
Goblet Squat-3x5 @ 32K
Goblet Curl-3x5 @ 32K
Mil Press-3x2, 2x3 @ 32K
Front rack March-2x50 steps @ 32K
Ran 40 min (6.6 km)
 

Snowman

Quadruple-Digit Post Count
June 28
PU-3x15
Goblet Curl-3x5 @ 32K
Goblet Squat-3x5 @ 32K
Snatch-10x3, 12x4 @ 32K

June 29
Rest day. Walked a couple miles.

June 30
Took an extra rest day. Tweaked a quad muscle a day or two ago, and I haven't really been sleeping well since I got home.

July 1
PU-3x15
Goblet Squat-3x5 @ 32K
Goblet Curl-3x5 @ 32K
Mil Press-3x2, 2x3 @ 32K
Front rack March-2x50 steps @ 32K
Ran 40 min (6.1 km)

July 2
PU-3x15
Goblet Curl-3x5 @ 32K
Goblet Squat-3x5 @ 32K
Snatch-10x3, 12x4 @ 32K

July 3
Run (sub 5:35/km pace)/walk 39 min (6.2 km)
-Later-
Goblet Squat-3x5 @ 32K
Goblet Curl-3x5 @ 32K
Mil Press-3x2, 2x3 @ 32K
Note-I'm doing a month of clinical experience with the family in tow, so I have to adjust things a bit. I split up my running and pressing since I don't want to wake up early enough to do both. I'm also going to be limited in regard to how much time I can spend running, so I think now is a good time to start working on some faster paces. Today's session was me running at a sub-5:35 1K (sub-8:50 mile pace) until my HR got up towards the top end of my aerobic threshold (150-155), then walking until it dropped back down to the 120-130 range. I think I'll do the same thing next time to try and get a better feel for it, then maybe start alternating my typical LSD run with the pacing runs.

July 4
PU-3x15
Goblet Curl-3x5 @ 32K
Goblet Squat-3x5 @ 32K
Snatch-10x3, 14x4 @ 32K

July 5
Rest day. Since I started working with the 32K, it does seem like I'm taking rest days more frequently, but I suppose that's to be expected.

July 6
Run (sub 5:35/km pace)/walk 39 min (6.2 km)
-Later-
Goblet Squat-3x5 @ 32K
Goblet Curl-3x5 @ 32K
Mil Press-3x2, 2x3 @ 32K

July 7
Goblet Curl-3x5 @ 32K
Goblet Squat-3x5 @ 32K
Snatch-6x3, 16x4 @ 32K
Note-Doing more and more sets of four. Makes me happy.
 

Snowman

Quadruple-Digit Post Count
July 8
PU-3x15
Goblet Squat-3x5 @ 32K
Goblet Curl-3x5 @ 32K
Mil Press-3x2, 2x3 @ 32K
-Later-
Run (sub 5:35/km pace)/walk 40 min (6.1 km)

July 9
PU-3x15
Goblet Curl-3x5 @ 32K
Goblet Squat-3x5 @ 32K
Snatch-6x3, 16x4 @ 32K

July 10
PU-3x15
Goblet Squat-3x5 @ 32K
Goblet Curl-3x5 @ 32K
Mil Press-3x2, 2x3 @ 32K
-Later-
Run (sub 5:35/km pace)/walk 38 min (5.9 km)

July 11
Rest day

July 12
PU-3x15
Goblet Curl-3x5 @ 32K
Goblet Squat-3x5 @ 32K
Snatch-4x3, 20x4 @ 32K

July 13
Goblet Squat-3x5 @ 32K
Goblet Curl-3x5 @ 32K
Mil Press-3x2, 2x3 @ 32K
Run 41 min (5.8 km)

July 14
PU-3x15
Goblet Curl-3x5 @ 32K
Goblet Squat-3x5 @ 32K
Snatch-20x4 @ 32K
-Later-
Spent a couple hours kayaking, and the last 40-60 minutes against a pretty stiff wind.
 
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Snowman

Quadruple-Digit Post Count
July 15
Run (sub 5:35/km pace)/walk 34 min (4.9 km)

July 16
Rest day.

July 17
PU-3x15
Goblet Curl-3x5 @ 32K
Goblet Squat-3x5 @ 32K
Snatch-22x4 @ 32K

July 18
Run 41 min (5.8 km)

July 19
Rest day

July 20
PU-3x15
Goblet Curl-3x5 @ 32K
Goblet Squat-3x5 @ 32K
Clean/Pressx2/Squatx2-6x1
Snatch-22x4 @ 32K
Clean/Press/Squat-6x2
Note: Playing around with some strength aerobics type stuff. I might look into using this for my press training for a while, since I can squeeze some conditioning adaptation out of it as well.

Hiked up to a lake with the family for some camping. My wife carried the boy (he tends to throw a fit if anyone else does while Mom's still around), and I carried everything else. It was only 1.5 miles back to the lake, but we climbed almost 1,000 feet in that 1.5 miles, so I'm glad my wife didn't murder me that night. For someone who barely works out, my wife handled a 35 pound front loaded carry pretty darn well.

July 21
Hiked back down from the lake. My wife (and the boy) took a little spill on a steep part of the trail, but everyone was fine. With ground that steep, you don't have far to fall as long as you fall in the right direction.

Thought about training, but I didn't get much sleep last night, so I napped instead.

July 22
Rest day.
Notes: There's going to be some weirdness in my training log for the next week or so, for a few reasons. Reason one is that I have an itty-bitty callous tear at the base of my right middle finger, and I keep re-tearing it right before it's done healing. Mostly due to technique issues, which I'm working on, but I also think that it might have something to do with how thick the handle is on my 32K (around 40+mm). It's not so much a grip issue as a surface area issue; it's tough to keep the handle away from the wrong spots. As much time as I plan on spending with the 32K, it might be worth shelling out some cash to get a better one.
Another reason is just sleep. If I was getting as much as I wanted, I could probably train 5 or 6 days in a row with the 32K, but as it is it seems like 4 days is about where things settle, sometimes less. Oh well, I guess it's good prep for the future.
The last issue, which isn't a real reason, is that I'm getting some labs drawn next week, and part of the deal is that I need to cut back on training and see what that does to the values. I won't train at all for 72 hours prior, but it might be better anyways if I do a bit of a taper.
 
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Snowman

Quadruple-Digit Post Count
July 23
Rest day.

July 24
Run 41 min (5.8 km)

July 25
PU-3x20
Goblet Squat-3x5 @ 32K
Goblet Curl-3x6 @ 32K
Clean/Pressx2/Squatx2-8x2
Snatch-18x4 @ 32K
 

Snowman

Quadruple-Digit Post Count
July 26
Run 41 min (5.8 km)
-later-
Sumo DL-135x5, 185x5, 225x3, 285x1, 315x1, 365xMISS
Note-Had today off of clinic stuff, so I went to the gym with a buddy and deadlifted a little bit. The attempt at 365 was more for fun than anything, but I definitely could have pulled more than 315. I'm happy that I'm maintaining a 2xBW deadlift pretty easily.

July 27-29
Took these days off. Getting a lab drawn on Monday, and in order to make sure I get an accurate value I need to abstain from exercise for a few days. Bummer.

July 30
PU-3x20
Goblet Squat-3x5 @ 32K
Goblet Curl-3x6 @ 32K
Clean/Pressx2/Squat-6x2
Snatch-18x4 @ 32K
Clean/Pressx2/Squat-4x2
Note-Tried out my new Kettlebell Kings 32K, and I'm a big fan. The handle is a couple mm thinner, and it has a chalky finish, and between those two things it was way easier to handle that my Fringesport one. I did have to lightly hit the handle with some fine grit sandpaper, since it was a little on the friciton-y side for snatches, but after that it was just right.

July 31
Run 76 min (11.4 km)
Note-As the half maratohon is approaching, I'm going to drop from 3 runs/week down to 2 (longer) runs. I probably should had started doing this a couple weeks ago, but whatever. I don't think I'm going to worry about the speed work, since I honestly don't even know what to expect for my first half marathon. I had a well thought out plan, but then I went and let life get in the way. I guess I'll just Forrest Gump my way through it.
 

Snowman

Quadruple-Digit Post Count
Aug 1
PU-3x20
Goblet Squat-3x5 @ 32K
Goblet Curl-3x6 @ 32K
Clean/Press/Squat-6x2
Snatch-18x4 @ 32K
Clean/Press/Squat-4x2

Aug 2
Rest day

Aug 3
PU-3x20
Goblet Squat-3x5 @ 32K
Goblet Curl-3x6 @ 32K
Clean/Press/Squat-6x2
Snatch-16x4 @ 32K
Clean/Press/Squat-4x2
Note-Dropped the last couple sets of snatches; my hands were getting pretty tender

Aug 4
Run 79 min (12.5 km)

Aug 5
PU-3x20
Goblet Squat-3x5 @ 32K
Goblet Curl-3x6 @ 32K
Clean/Press/Squat-8x2
Snatch-16x4 @ 32K
Clean/Press/Squat-4x2
Note-I'm liking the four day cycle of A+A, Long Run, A+A, Rest. It let's me get plenty of snatches in, and recover well from the long runs. I probably won't be able to keep it up perfectly once classes start in September, but it's good for now.

Aug 6
BJJ class
Note-Started going to BJJ. The plan is for me and my wife to go 2x/week until classes start, then re-evaluate.


Aug 7
PU-3x20
Goblet Squat-3x5 @ 32K
Goblet Curl-3x6 @ 32K
Clean/Press/Squat-8x2
Snatch-20x4 @ 32K
Clean/Press/Squat-2x2
Rucked 3.6 km w/ 75 lbs
Note-I think I've been over-chalking, and beating up my hands. I'm used to using a ton of chalk to grip my old 'bell, but my new one is much better. I lightly chalked up just a few times today, and was able to hit 20 sets of snatches without hand issues for the first time in a while.
Had to walk to the hospital today to get some work done, so I decided to ruck for the heck of it. It felt good to have a pack on again. Once the half marathon is over, I think I'll be doing some mix of short rucks for commuting purposes, and then long runs for aerobic development. Assuming I have time to do anything at all ;)
 

Snowman

Quadruple-Digit Post Count
Aug 8
Run 86 min (13.3 km)
BJJ class

Aug 9
Rest day. One day earlier than planned, but I feel good about it. My volume per training session has crept up a little, and the addition of BJJ is a little taxing as well. Still going to still with the pattern of two A+A days for every LSD day.

Aug 10
PU-3x20
Goblet Squat-3x5 @ 32K
Goblet Curl-3x6 @ 32K
Clean/Press/Squat-8x2
Snatch-20x4 @ 32K
Clean/Press/Squat-2x2
Rucked 3.6 km w/ 75 lbs
Note-Snatches today felt almost easy. I mean, they're never really hard, but they were almost easy this morning. It's a good feeling. It's probably because I'm just coming off a rest day. But who knows. Maybe I'll bump things up to sets of 5 in a little while. All in good time.
 

Snowman

Quadruple-Digit Post Count
Aug 11
Rest day

Aug 12
PU-3x20
Goblet Squat-3x5 @ 32K
Goblet Curl-3x6 @ 32K
Clean/Press/Squat-10x2
Snatch-20x4 @ 32K

Aug 13
Run 90 min (13.8 km)
BJJ

Aug 14
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Clean & Press-6x2
Snatch-18x4 @ 32K
 

Snowman

Quadruple-Digit Post Count
Aug 15
Had a baby cold yesterday. Today it grew up.

Aug 16
BJJ. Still a little phlegmy, not back though.

Aug 17
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Clean & Press-6x2
Snatch-24x4 @ 32K

Aug 18
Run 60 min (9.3 km)
Note-Still not 100%, so decided to cut the run back. Three weeks until the 1/2 marathon, so hopefully I can get about three more good long runs in, then I can dial it back for a week.

Aug 19
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Clean & Press-6x2
Snatch-22x4 @ 32K

Aug 20
BJJ
 

Snowman

Quadruple-Digit Post Count
Aug 21
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Clean & Press-6x2
Snatch-24x4 @ 32K
-later-
Learned some takedowns from an ex-wrestler buddy of mine, and rolled around a bit.

Aug 22
BJJ

Aug 23
Rest day

Aug 24
Run 78 min (12.3 km)

Aug 25
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Clean & Press-6x2
Snatch-26x4 @ 32K

Aug 26
Rest day

Aug 27
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Clean & Press-6x2
Snatch-32x4 @ 32K
-later-
BJJ
Note-Doing a little bit of a peak before the 1/2 marathon. This was the longest A+A session I'll do, and my tender little paws can tell. No blisters, though, just generally warm palms that hurt a bit for the last couple sets. Two more long-ish sessions, then I'll start backing off. I'll also try to hit 1-2 more long runs before start dialing it back. I'll try to give myself a week to relax before the race.
 

Snowman

Quadruple-Digit Post Count
Aug 28
Rest day

Aug 29
Run 91 min (13.8 km)
Note-Started to get some runner's knee in my left knee when I was still a mile or two from the apartment. I haven't had this happen for long time (since before I fixed my running technique). I think it may be some combination of the higher milage combined with having a chew last night during a long drive home (driving up inflammation). One more reason to keep more and more months between tobacco uses...
-Later-
BJJ

Aug 30
BJJ

Aug 31
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Clean & Press-6x2
Snatch-28x4 @ 32K
Note-The last two days have involved a little bit of limping, but right now I just have the occasional twinge and the snatches don't seem to be an issue. I think it's just the higher impact stuff that aggravates my knee, not an particular range of motion. The 1/2 marathon is this coming Sunday, so hopefully that's enough time to my knee to get back to normal. I think my taper is going to look more like a layoff...

Sept 1
Rest day
 

Snowman

Quadruple-Digit Post Count
Sept 2
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Clean & Press-8x2
Snatch-16x5 @ 32K
Note: I'm tapering training, so I might as well do sets of 5 instead of 4 on the snatches.

Sept 3
Rest day

Sept 4
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Clean & Press-6x2
Snatch-6x5 @ 32K
-later-
Did some grappling practice with a buddy of mine for an hour

Sept 5
Ran 1.5 km or so on my way to/from class. Just testing out the knee. Feels good enough. I'll keep doing this just to keep my running technique fresh and get a feel for where I'm at.

Sept 6
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Clean & Press-12x2
Snatch-4x5 @ 32K
Some more short running

Sept 7
Some short running

Sept 8
Went to a 6 hour handgun course. I think this is about the best "pre-race day" thing I've done. Physically easy, but mentally very engaging.


Sept 9
Ran 13.1 miles in 2 hours (well, 2:00:30) (Bozeman Half-Marathon)
Note: The knee held up really well. It started to feel a little twingy after a mile or two, so I threw down a couple ibuprofen I had with me at the first water station. After that it was fine. The race as a whole, went really well, but gosh, two hours is a long time to run. I guess I could have cut a few minutes off of that, but I kept my pace really relaxed until about 2/3 the way in, then I started pushing the pace once I felt like I didn't have to worry about blowing up. I think I could have just as easily started pushing it more at the halfway point, or even sooner, and then I would have got under 2 hours (which I definitely wanted to do, and I definitely juuuust missed it o_O).

My main goals was to feel alright the day after, so we'll see how that holds up. My left knee and left foot don't feel great, but it's not bad. My second goal was to get it in 2 hours or less, so I'm pretty happy, but not as happy as if I had crossed the finish line 60 seconds faster ;). I only averaged about 11 miles of running per week for the three months prior to the race, along with 2-4 A+A sessions, so I guess I can't grumble too much about the time. And to be honest, it was a mostly downhill course, so that's as good of a time as I could have got (the grey shading on the graph is elevation).

It's the longest I've ever run, and I think it's safe to say that I have not "caught the bug." If I run that distance again, it will probably be in the context of a obstacle race or at least a race in setting that's more interesting that a paved road. I might go insane if I tried to do a full marathon.

Screen Shot 2018-09-09 at 2.17.59 PM.png
I think I've done enough running lately. Time to switch back to rucking for my aerobic work. I'm thinking of alternating days of A+A sessions with some easy-ish sprinting sessions, while I commute to class and back via rucking. I'll also try to include one long ruck (an hour or more) on the weekends.
 

Snowman

Quadruple-Digit Post Count
Sept 10
I actually felt pretty good after the race and planned on training today, but the whole family got nailed with the stomach flu.

Sept 11
-later in the day-
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Clean & Press-6x2
Snatch-8x5 @ 32K
Note-Feeling alright. My left ankle is definitely going to be barking at me for a bit, but at least the flu is receding.

Sept 12
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Push Press with Mil Press negative-6x5 @ 32K
Snatch-8x5 @ 32K
Rucked 3.6 km with 65 lbs
-later-
BJJ
Note-Changed to a different kind of press. I want to see if I can increase pressing volume and decrease intensity without actually changing weight.

Sept 13
Rucked 3.6 km with 65 lbs

Sept 14
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Push Press with Mil Press negative-4x8 @ 32K
Snatch-10x5 @ 32K
Rucked 3.6 km with 65 lbs

Sept 15
Rucked 74 min (6.4 km, but I stopped to cut some wood for a project), w/ 45 lbs

Sept 16
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Push Press with Mil Press negative-4x7 @ 32K
Snatch-12x5 @ 32K
 

Snowman

Quadruple-Digit Post Count
Sept 17
Rucked 3.6 km with 65 lbs
Sprinted 5x50m
Note-Trying sprints today. Felt good.
-later-
BJJ

Sept 18
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Push Press with Mil Press negative-4x7 @ 32K
Snatch-14x5 @ 32K
Rucked 3.6 km with 65 lbs

Sept 19
Rucked 3.6 km with 65 lbs
Sprinted 7x50m
Note-Still a little sore from the last sprint session, so I took the first 3-4 sprints a little slower. Felt good, though.

Sept 20
Goblet Curl-Cluster sets-3x5, 2x5, 2x5 @ 32K
Rucked 3.6 km with 65 lbs
Note-Thinking of doing cluster sets of curls on my non-snatching days, with the goal of improving the strength endurance of my elbow flexors. I have noticed that they tend to run out of gas before the rest of me when I'm rolling BJJ, and I think it might be a low-input, high yield sort of thing to train.
 

Snowman

Quadruple-Digit Post Count
Sept 21
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Push Press with Mil Press negative-4x7 @ 32K
Snatch-16x5 @ 32K
Rucked 3.3 km with 65 lbs

Sept 22
Goblet Curl-Cluster sets-2x(3x5) @ 32K
Rucked 87 min (7.9 km) with 55 lbs

Sept 23
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Push Press with Mil Press negative-4x7 @ 32K
Snatch-12x5 @ 32K

Sept 24
Goblet Curl-Cluster sets-2x(3x5) @ 32K
Sprinted 5x50m
Rucked 3.6 km with 65 lbs
-later-
BJJ

Sept 25
Rest day (schedule imposed)

Sept 26
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Push Press with Mil Press negative-4x7 @ 32K
Snatch-14x5 @ 32K
Rucked 3.3 km with 65 lbs

Sept 27
Goblet Curl-Cluster sets-3x(3x5) @ 32K
Sprinted 5x50m
Rucked 3.6 km with 65 lbs
 

Snowman

Quadruple-Digit Post Count
Sept 28
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Push Press with Mil Press negative-4x7 @ 32K
Snatch-14x5 @ 32K
Rucked 3.3 km with 65 lbs
-later-
Walked about a mile to a campsite

Sept 29
Wandered around the hills, doing some scouting for hunting season. Covered about 5 miles.

Sept 30
Rest day.

Oct 1
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Push Press with Mil Press negative-2x8 @ 32K
Snatch-14x5 @ 32K
Rucked 3.3 km with 65 lbs
-later-
BJJ

Oct 2
Goblet Curl-Cluster sets-3x(3x5) @ 32K
Sprinted 5x80m
Rucked 3.3 km with 65 lbs

Oct 3
Rest day.

Oct 4
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
Push Press with Mil Press negative-2x8 @ 32K
Snatch-16x5 @ 32K
Rucked 3.3 km with 65 lbs

Oct 5
Goblet Curl-Cluster sets-3x(3x5) @ 32K
Sprinted 5x40m
Rucked 3.3 km with 65 lbs
 

Snowman

Quadruple-Digit Post Count
Oct 6
Rucked 60 min (5.8 km) w/ 45 lbs

Oct 7
PU-3x20
Goblet Squat-3x6 @ 32K
Goblet Curl-3x6 @ 32K
TGU w/ 2 presses-4x1 @ 32K
Snatch-16x5 @ 32K

Oct 8
Goblet Curl-Cluster sets-3x(3x5) @ 32K
Sprinted 5x60m
Rucked 3.3 km with 65 lb
-later-
BJJ

Oct 9
Rest day

Oct 10
Rucked 3.3 km with 65 lb
-later-
BJJ

Oct 11
PU-2x25
Goblet Squat-2x10 @ 32K
Goblet Curl-2x8 @ 32K
TGU w/ windmill press-6x1 @ 32K
Snatch-16x5 @ 32K
Rucked 3.3 km with 35 lb
Note-Making a few tweaks. Switching presses for TGUs for a while (although I'm still doing one press in the kneeling windmill position), making my warmup a little more brief (2 rounds instead of 3, but more reps per set), and dropping the rucking load for a few days, at least until I can get a new pack. My current pack doesn't have a very good hip belt, so almost all the weight rests on the shoulders. My hands have been tingling lately, which I'm pretty sure is a little rucksack palsy starting to develop. I started to get it last year as well, but it went away when I swapped rucking for running. I don't want to drop rucking this time, so I'm going to try lighter loads for a little while, and I went ahead and ordered a new pack that should have a better hip belt. It's not bad now, but upper body muscle weakness is the next step on the progression, and that's not something I want to flirt with.
 
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