JANUARY 11, 2026

DAY 11 — PICK UP WHAT’S YOURS AND CARRY IT

Kia ora whānau — Jamie here.

After yesterday’s recovery reset, today was about one thing:
Pick up what’s yours… and carry it.

Not just the DBs.
Not just the vest.
But the responsibility — to stay ready, to lead, to endure.

Today was strength and carry day. The kind of work that transfers straight into real life:
Can you lift heavy under tension? Can you move with load when your body wants to drop it?

We hit squats. Rows. Carries. Core. All with focus on movement quality over quantity.
Every carry was a chance to reconnect with posture and breath — under stress, under weight.

Felt stronger today. More stable. More locked in.
That’s what recovery does when it’s respected — it feeds the next effort.

TRAINING LOG – DAY 11: STRENGTH + CARRY

Date: January 11, 2026
Weather: Hot, dry and humid.
Load:

Weighted Vest: 10–12% BW

Dumbbells: Heavy but safe for strict form

SESSION OVERVIEW

Warm-up (10 min):

Shoulder mobility drill + band pull-aparts

10 squats (no weight)

5 box step-ups per leg

Core brace + nasal breathing: 2 min

MAIN WORKOUT (4 ROUNDS)

Goblet Squat (DB): 8 reps
Bent-Over Row (DB or single-arm): 10 reps per side
Step-Up (vest on): 6 reps per leg
Farmer Carry (DBs): 40 meters
Plank Hold (vest on): 60 seconds

Rest 90 seconds between rounds.

COOLDOWN (5–10 min):

Elevated hamstring stretch

Overhead reach + side bend (lat opener)

Deep squat hold: 1–2 minutes

3 minutes breath control: slow exhale focus

NOTES / REFLECTION

Step-ups revealed left-side imbalance — correcting mid-set

Farmer carries forced posture correction — valuable

Plank with vest still challenges core endurance

Felt more drive today — recovery day paid off

This isn’t just lifting weights — it’s owning your burden