Ferate's Daily Deposit: Week 2 Fitness & Portland Allergies Full Court Press.

Let’s Go!!! So Pumped You Are Here!

First, it’s Ferate like karate with an F or kinda like, Ferrari.

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Happy Monday everyone! This is the 2nd weekly drop of documenting my daily deposits and stacking days! This a little test run of sharing what I am doing for my training right now and seeing if people enjoy checking it out!

Check out the first official Ferate’s Daily Deposit (001) here. 

With the training weeks usually going Monday thru Sunday my goal is to have the daily deposit email go out on Mondays for a snapshot of what I did this past training week. Keeps me accountable for my work and my hope is it creates more connection & conversation around what your daily deposit is!

What is your daily deposit? The thing you do daily is to invest in your mental and/or physical health! Looking forward to hearing back from you all! Easy $, click reply on this email & send 1-3 things that you do daily to invest in YOU!

Week 2: Ferate’s Daily Deposit (June 5th to June 11th)

Monday 

• Jiu Jitsu fundamentals 60 minutes. We worked seated butterfly arm drags working to get to the back.

Tuesday 

• 37 minutes

• 3.43 miles

• 10:56 min/mile

• 129 Avg Heart Rate

• Solid zone 2 work for not feeling great. Got some easy work to set me up for later. Allergies going full court press, engage 8 all-out blitz, & stomach ache combo had me not feeling too hot.

Wednesday

• 62 Minutes

• 6.44 miles

• 9:39

• 134 Avg Heart Rate

• Plus closed out the evening 2×15 minutes with the Sauna Squad

Thursday

• Hit some strength work Thursday afternoon. Prep work, RFE Split Squats 4x5 Each Leg, Incline DB Bench 4x6, 4x3 Pull Ups, & 3 Sets Arm Drop Sets.

Friday

• 10 am Jiu Jitsu working leg locks with Max. Been legit working on something I don’t feel the most confident with. Pretty solid work getting into X-guard and working up to taking the back. Hit 60 minutes of the Friday morning class. + live rounds (4×6 Minutes)

• Called Adam Defelice to catch up over the phone which was dope! Check out his new Instagram page for what he is cooking up! A Casa Defelice!

• 40 minutes of work

• 4.24 Miles

• 9:29 average

• 134 Avg HR

Saturday

• 42 minutes (was feeling kinda quick today and a little short on time)

• 5.34 miles

• 7:57 avg / mile

• 150 avg heart rate

Sunday

• 63 Minutes

• 7.06 miles

• 8:59 avg/mile

• No heart rate data today messed it up by forgetting to stop my garmin watch.

Week 2 Total

1. Total minutes of fitness 244 minutes of work

2. Miles covered 26.5 miles covered this week

3. Jiu Jitsu Training 2 training sessions this week

4. Strength Sessions only 1 this week

Have a great week everyone! Hope you enjoyed this quick insight into some daily deposits! If you enjoyed it make sure you subscribe & share it with someone who you think would benefit from starting a daily deposit in their life!

Keep getting after it and making today the best day of the year, until tomorrow.

Ferate