My own approach to Girevoy Sport and staying fit.
Elbow is still tweaked so it’s cardio week.
Warmup
Run: 2 miles; 08:35/mi
Stretching
Easy decompression week for the upper body and some easy miles for the legs and lungs.
03/13/24
Ruck: 1.2 miles @ 30 lbs
HSN: 6 mins @ 12kg; 12 rpm (all R arm)
Light rehab arm work:
Ruck SQ: 100 reps @ 30 lbs
03/12/24
Run: 2 miles in 18 mins
BJJ: 1 hr
03/11/24
Tweaked the left elbow. Swings and cleans are out. Feels like tennis elbow.
Ruck: 1.5 miles @ 30lbs
Bridge press: 5x4 @ 2x32kg
Chins: 5x5
Gada SQ: 2x25 @ 30 lbs
SQ: 2x25
High rep arm work
Run: 2 miles in sub 20 mins
Ruck: 1.5 miles @ 30 lbs
HSN: 8 mins @ 22kg; 10 rpm
Gada Dragon SW: 3x10 @ 30 lb
Push-up: 3x15
Ruck Lunge: 25/25 @ 30 lbs
SQ: 50 reps @ BW
Arm work
Run: 2.5 miles, 09:04 pace