JANUARY 22, 2026

DAY 22 — CARRY THE LOAD, CONTROL THE BREATH

Kia ora whānau — Jamie here.

Day 22.
Still away from home. Still training. Still choosing discipline over convenience.

Today was about load and locomotion — not speed, not ego.
The kind of work that doesn’t look impressive but decides whether you make it home when the distance is long and the stakes are real.

I trained with the weighted vest and dumbbells, focusing on one idea:

If you can’t control your breathing under load, the load controls you.

Every step was intentional.
Every carry was a reminder that strength means nothing without composure.

This wasn’t conditioning for a race.
It was conditioning for responsibility.

TRAINING LOG – DAY 22: LOADED CARRY + ENGINE WORK

SIMULATION

Date: January 22, 2026
Location: Outdoors / roadside path
Equipment: Weighted vest + heavy dumbbells + open space

SESSION OVERVIEW

Warm-up (10 min):

5 min brisk walk (no vest)

Hip openers + thoracic rotations

10 walking lunges

10 push-ups

1 min nasal breathing standing tall

MAIN WORKOUT (5 ROUNDS):

Weighted Vest Walk: 5 minutes
Upright posture, nasal breathing as long as possible

Farmer Carry (Heavy DBs): 40–60 meters
Slow steps, shoulders down, ribs stacked

Box Step-Ups (Vest On): 10 reps per leg
Control the descent

Bent-Over DB Row: 10–12 reps
Build the back that carries the pack

Standing Rest: 60–90 seconds
Hands off knees. Control the breath.

FINISHER:

Wall Sit (Vest On): Max hold
Breathe slow. Stay calm under pressure.

COOLDOWN (5–10 min):

Slow walking until heart rate settles

Hip flexor stretch

Calf stretch

Supine breathing x 3 minutes
(Long exhales. Reset the nervous system.)

NOTES / REFLECTION

Vest walks reminded me how quickly posture slips when tired

Farmer carries exposed grip and core fatigue fast

Step-ups punished sloppy mechanics — good feedback

Breath control made the difference between stress and composure

This wasn’t about suffering.
It was about owning discomfort without letting it own me.

If you can move under load, breathe under pressure, and stay deliberate when tired — you’re not just training fitness.

You’re training reliability.

Sustain.
Carry what matters.
Endure.

Jamie Te Huia