S&S Day 18

Morning

22 min Progressive Run

4X
5 Single leg deadlifts uni and contra-laterally ( 12 kg and 16 kg )

S&S Day 18

Body : OK
Sleep : 6 hrs
Nutrition : miam

Girlfriend's workout

10 X
10 KB swings ( 12 kg )
5 Goblet squats ( 12 kg )

Time = 10 mins 2 secs

S&S Day 17 modified

Morning

22 min Progressive run

5 Lengths Monters Walk  + 5 X 10 Squats

S&S Day 17 modified
with KB 16 kg

5 X 20 swings
5 arm bar to TGU

Body : OK
Sleep : 7 hrs
Nutrition : OK

Return on progressive run

After one week of cold and flu, on a week on 12 hours nigth swift... return slowly on training.

Morning before breakfast

22 min Progressive Run

Body : OK
Sleep : little
Nutrition : Good

Friday girlfriend's workout

20 sandbag get up
then
3X
5 pull ups
10 push ups
15 squats
then
2X
10 russain twist

Sore Throat

It's a cold..

afternoon

20 min progressive run

Body :
Sleep : 8 hrs
Nutrition : little

Cold or Flu

I don't feel very good... my throat is sore.

morning

20 min progressive run

Body :
Sleep : bad
Nutrition : bad

Girlfriend's workout

MAX 2 min rest 1min

Hanging 29 sec
Kneeling push up 27
Sit up 61
Squat 51
Push press ( 15 lbs dumbbell ) 25

Active rest day

After three 12 hours night shifts... and a 3 hours sleep after the last  night .

1 hrs of snowshoeing

Body : ok
Sleep : not enough
nutrition : bad


Girlfriend's workout

AMRAP 15 min

6 burbees
20 step ups
5 sandbag get up

5 RND and 5 step up

S&S Day 16

morning

Very cold this morning -22 c

18 min progressive run

3 lengths monster walk + 3 X 10 squats with weight vest 20 lbs

Day S&S 16

Body : rhomboid right
Sleep : 6 hrs
Nutrition : Good

S&S Day 15

afternoon

18 min progressive run

3 lengths monster walk + 3 X 10 squats with weight vest 20 lbs

Day S&S 15

Body : rhomboid right
Sleep : 6 hrs
Nutrition : Good

Girlfriend 's workout

AMRAP 12 min

6 Burbees
10 step ups
1 pull up

8 RND plus 10 step ups

S&S Day 14

Morning

18 min Progressive run

 5 Lengths monster walk + 5 X 10 squats

1 hours rest

S&S Day 14

Day 9 of Plank Position Challenge 60 sec ... wow

Body : something in my right shoulder
Sleep : 7 hrs
Nutrition : OK

S&S Day 13

Morning

16 min Progressive Run

3 X 15 hip abductors  + 3 X 10 squats

S&S DAY 13

Body : OK
Sleep : 7hrs
Nutrition : filet mignon for tonight

S&S Day 12

Morning

16 min Progressive Run

5 X lengths monster walk + 5 X 10 squats

S&S Day 12


Afternoon

Hiking 1 hrs


Body : my sore in the same spot then yesterday
Sleep :  Well
Nutrition : good salmon recipe

S&S Day 11

Afternoon

16 min Progressive run

3 X Lengths monster walk with overhead KB 15 lbs + 3 X 10 Goblet Squats 15 lbs

S&S Day 11

Body : sore in scapula or rhomboid right side
Sleep : OK
Nutrition : OK

Active Rest Day

Afternoon

1hr 50 min of snowshoeing with my girlfriend

Body : OK
Sleep : nice
Nutrition : OK

Challenge of the month and S&S Day 10

CHALLENGE OF THE MONTH

30-day-plank-challenge  for my girlfriend and I .

Morning

14 min Progressive Run

5 Lengths Monster walk + 5 X 10 Squats

S & S Day 10

Body : Sore in the right middle glute
Sleep : 7hrs
Nutrition : We test our new bread machine ... gluten free bread .