JANUARY 13, 2026

DAY 13 — MOVE UNDER LOAD, STAY MOBILE UNDER STRESS

Kia ora whānau — Jamie here.

Today was about testing the intersection between load and mobility.
Because it’s one thing to move freely… it’s another to do it under weight.

Vest on. Breath locked.
I rucked, but I also moved. Dropped into deep squats. Held lunge positions. Crawled.
All with the vest weighing down on my lungs and spine.

Why?
Because in a survival scenario, it’s never just about walking.
It’s about bending, twisting, transitioning, crawling, while still carrying your gear.
Today was a reminder: mobility under stress is the real test.

TRAINING LOG – DAY 13: RUCK + MOBILITY MOVEMENT

Date: January 13, 2026
Weather: Hot, Dry
Load: Weighted Vest (~10–12% BW)

SESSION OVERVIEW

Warm-up (10 min):

Arm swings + thoracic rotations

10 walking lunges (no vest)

10 air squats

3 deep breaths in squat hold

MAIN WORKOUT

Ruck Walk (Intermittent Mobility):

Total Duration: 45 minutes

Protocol:

Ruck 10 minutes

Stop for mobility drill block

Repeat x 4–5

Mobility Drill Block (performed during stops):

5 Deep Squats (slow with hold)

10 Lunges with Overhead Reach (5 per leg)

30 sec Bear Crawl Hold or Movement

Cossack Squats (side-to-side): 5 per side

Focus: Maintain breath control, no collapsing under load

COOLDOWN (5–10 min):

Hip opener (couch stretch or deep lunge)

Spinal twists (supine or seated)

5 minutes nasal breathing in seated or grounded position

Optional: barefoot grounding walk or cold rinse

NOTES / REFLECTION

Squat mobility with vest more stable than last week

Bear crawl hold under vest is a serious core/shoulder test

Transitioning from ruck pace into flow required more mental focus

Felt alive, sharp, functional — this is the kind of work most ignore, and it shows

Training for a world that doesn’t give you time to “warm up” — you move when it’s time