JANUARY 16, 2026

DAY 16 — CONTROLLED INTENSITY, FOCUSED FIRE

Kia ora whānau — Jamie here.

Today we added urgency to endurance.
I didn’t just walk — I worked.
This was interval rucking combined with loaded carry bursts.

Why?

Because real survival isn’t a steady march.
It’s unpredictable.
You move slow until you’re forced to move fast.
You walk until you sprint. You carry until you drop — then go again.

Today was built around that mindset:
Controlled pace. Sudden effort. Recovery under breath control. Repeat.

This is where readiness begins to harden.

TRAINING LOG – DAY 16: RUCK INTERVALS + CARRY DRILLS

Date: January 16, 2026
Weather: HOT
Load:

Weighted Vest: 12–15% BW

Optional DBs or improvised load for carries

SESSION OVERVIEW

Warm-up (10 min):

5 min light walk

Shoulder mobility + arm swings

Ankle rolls + high knees

3 deep squats + 10 nasal breaths

MAIN WORKOUT – INTERVAL BLOCK

Total Duration: 40 minutes
Structure:
Repeat the following 5×:

Ruck Walk: 5 min (moderate pace)

Carry Sprint or Fast Walk (DBs or object): 1 min

Drop Load + 5 Air Squats + 5 Push-ups

Rest 1 min (walk, nasal breathing only)

Optional: Final 5–10 min steady ruck to close.

COOLDOWN (5–10 min):

Hamstring + calf stretch

Pigeon pose (deep hip release)

Light walk, slow breath recovery

3 minutes of box breathing (reset nervous system)

NOTES / REFLECTION

First carry sprint shocked the system — breath climbed fast

Dropping into push-ups post-carry tested recovery under fatigue

Felt more focused than frantic — intensity was controlled, not chaotic

Mental cue: “You don’t rise to the occasion, you fall to your level of training.”

This is where the lungs catch up to the legs and the mind locks in