JANUARY 23, 2026
DAY 23 — BREATH UNDER FATIGUE, MOVEMENT UNDER CONTROL
Kia ora whānau — Jamie here.
Day 23 wasn’t loud.
It wasn’t heavy.
It wasn’t flashy.
It was controlled, and that’s what made it hard.
Today was about moving while tired and staying calm while uncomfortable.
Not chasing heart rate spikes — but refusing to panic when the body wants to rush.
This is the kind of day that doesn’t get posted much.
But this is the day that decides whether you can think clearly when things go sideways.
Survival doesn’t demand maximal effort all the time.
It demands repeatable effort with composure.
TRAINING LOG – DAY 23: AEROBIC CONTROL + GROUND MOVEMENT
SIMULATION
Date: January 23, 2026
Location: Outdoors / open ground
Equipment: Bodyweight + weighted vest (optional) + plyo box
SESSION OVERVIEW
Warm-up (10 min):
5 min easy walk or jog
Neck circles + shoulder rolls
Hip openers
10 air squats
1 min nasal breathing, standing tall
MAIN WORKOUT (EMOM x 24 MINUTES):
Rotate through the following movements — one per minute.
Move smoothly. Finish early. Rest with control.
Step-Ups (Box or Step): 12 total reps
Push-Ups: 10–15 reps
Bodyweight Squats: 15 reps
Bear Crawl: 20–30 meters (or 30 sec)
Optional: Light vest for rounds 2–3 if recovery allows.
SECOND BLOCK – FLOW UNDER FATIGUE (3 ROUNDS):
Walking Lunge: 20 steps
Plank Hold: 45 sec
Deep Squat Hold: 60 sec
Slow Walk: 2 minutes
Nasal breathing only
Rest 60–90 seconds between rounds.
COOLDOWN (5–10 min):
Seated forward fold
Hip flexor stretch
Spinal rotations
Supine breathing x 4 minutes
(Inhale 4 sec / Exhale 6–8 sec)
NOTES / REFLECTION
Heart rate stayed elevated but manageable
Bear crawls exposed shoulder and core fatigue
Deep squat holds forced patience and breath control
Felt mentally sharp by staying slow instead of forcing speed
This is the type of training that teaches you not to rush decisions when your body is screaming.
If you can move, breathe, and think clearly while tired — you’re training more than fitness.
You’re training judgment.
Endurance isn’t about how hard you can go.
It’s about how well you can stay composed when you don’t want to.
Stay steady.
Stay capable.
Endure.
Jamie Te Huia