JANUARY 28, 2026

DAY 28 — MOVE WITH INTENT, TEST THE SYSTEM

Kia ora whānau — Jamie here.

Day 28 marked a shift back into purposeful pressure.

After yesterday’s recovery-focused work, today was about testing the system without abusing it.
Not max effort.
Not grinding.

Just enough load and pace to remind the body that recovery is a tool — not a destination.

This is the balance most people miss.
Too much rest and you soften.
Too much push and you break.

Today lived in the middle.

TRAINING LOG – DAY 28: MIXED MODALITY + LONG ENGINE

SIMULATION

Date: January 28, 2026
Location: Home base / commercial gym + outdoor route
Equipment: Barbell, weighted vest, heavy ruck

SESSION OVERVIEW

Warm-up (12 min):

5 min easy row or bike

Dynamic hips, ankles, T-spine

Empty bar flow x 2 rounds
(RDL → Row → Front Squat → Press)

1 min nasal breathing, reset posture

MAIN WORKOUT — MIXED STRENGTH + MOVEMENT

A. Barbell Deadlift

5 sets x 3 reps

Moderate-heavy (RPE 7–8)

Crisp reps, full reset each pull

B. Weighted Vest Push-Ups

4 sets x 15–20 reps

Tight core, full lockout

C. Box Step-Ups (Vest On)

3 sets x 12 reps per leg

Slow descent, no rush

Rest 90 seconds between movements.

SECOND BLOCK — ENGINE CONTROL

D. Row or Bike Intervals (10 Rounds):

45 sec steady-hard

75 sec easy recovery

Focus: smooth power, controlled breathing.
No redlining.

FINAL BLOCK — RUCK INTEGRATION

Ruck March:

60–75 minutes

Moderate load

Steady, sustainable pace

Focus on rhythm, posture, breath

This is where endurance lives.

COOLDOWN (10–12 min):

Slow walk

Hamstrings, hips, calves

Thoracic extension

Supine breathing x 5 minutes
(Exhale longer than inhale)

NOTES / REFLECTION

Deadlifts felt sharp after recovery day

Vest work reinforced trunk stability

Intervals built engine without draining it

Ruck felt smoother once pace was respected

Today proved something important:

Recovery only matters if you return ready to work.

Train hard.
Recover with purpose.
Move forward.

Endure.

Jamie Te Huia