JANUARY 14, 2026

DAY 14 — CARRY LONG, MOVE CLEAN, FINISH STRONG

Kia ora whānau — Jamie here.

Two weeks in. 14 days deep. And today wasn’t a celebration — it was a simulation.

I didn’t hit the gym. I didn’t set a timer.
I loaded up, locked in, and carried. For distance. For time. For clarity.

No shortcuts.
Just one simple question:
Can you still move well when everything feels heavy?

Today was a hybrid:

Long ruck walk

Periodic strength drops

Full-body volume

Low rest, high discipline

It’s not about crushing yourself — it’s about holding a standard for the full duration.
Every step, every rep, every transition… done with intent.

This is endurance as discipline.

TRAINING LOG – DAY 14: LONG CARRY + MOVEMENT SIMULATION

Date: January 14, 2026
Weather: [Insert conditions]
Load:

Weighted Vest (~12–15% BW)

Optional DBs or ruck bag for carry blocks

SESSION OVERVIEW

Warm-up (10 min):

Full-body joint mobility (ankles, hips, shoulders)

Ground-based crawl & lunge patterns

3 rounds of:

5 squats

5 push-ups

20 sec plank

MAIN WORKOUT — MOVEMENT FOR DISTANCE

Total Duration: 75–90 minutes
Format: Loop or Out-and-Back Ruck

Every 15 Minutes (Stop and Perform):

Push-ups (vest on): 15 reps

Squats (vest on): 20 reps

Farmer Carry (if available): 40–50 meters

Bear Crawl: 20 meters or 30 seconds

Continue moving forward after each circuit. Repeat every 15 min.

COOLDOWN (10 min):

Legs up wall (venous return) – 2 min

Spinal decompression (hang or floor) – 2 min

Hamstring + shoulder mobility

Box breathing to finish (5 minutes)

NOTES / REFLECTION

Legs started to fatigue around 60-min mark — posture check saved it

DB carry + bear crawl combo tested coordination under fatigue

Felt mentally clear — long duration work creates space in the head

Week 2 complete — not easy, but earned

Body is adapting. Mind is leveling up. Let’s build into Phase 2 with intent.