LC: 3x 3 min @ 2x24kg; 6 rpm
Pushups: 1x15
Chins: 1x12

LC: 6 min @ 2x16kg; 10 rpm
Snatch: 4 min @ 16 kg; 15 rpm
BWS: 50 reps

I was going to do LC @ 10 min/10 rpm but I got to minute 6 and I wanted it to fucking end...not from pain/burn/fatigue but from the damn monotony. This is where my training ADD is kicking in something fierce. I am on month 3-4 now of GS training solely on LC. If I am going to stick with this and make Rank I by June and attempt CMS by December then I am going to have to add some stuff that will compliment my LC. For now I am going to give this set up a try. On my Day 2 I will be doing a 10 min GS set of LC 6-8 mins @ +10 rpm followed by Snatch for the remainder of the 10 mins. Goal for the Snatch is to remain above 15 rpm. This is mainly to keep the heartrate pretty high. Focus my strength on the two LC days.

A friend of mine, ex-kung fu guy, who is out of shape and is desperately wanting to fix that came over today. We worked through some BW warmups and then did some light sparring followed by a BW cool down....total time 1 hr and some change. All in all I had a blast. He was feeling it cardio-wise but has made plans with me to keep up with training with me at least once a week. We will see.

For myself:

LC: 4 mins @ 2x24kg; 6 rpm
3 mins @ 2x24kg; 6 rpm
Pushups: 2x10
Chins: 2x10

HR and breathing was way better than the last couple of sessions. Still at my 3 cup max a day and I am slowly feeling better. I still have a lagging ache in my head but not too shabby. I definitely am not feeling as fatigued as I thought I would. Good stuff.

LC: 2x4 min @ 2x24kg; 6 rpm

Wanted to do more but I am beat. My HR was all over the place as well as my breathing...not to mention a killer headache. I am seriously thinking that my caffeine addiction is going to have to be moderated. This is ridiculous. Starting tomorrow I am going on a 3 cup maximum. Only 2 shots of espresso per cup.

LC: 9 mins @ 2x16kg; 10 rpm
Pushups: 1x10
Chins: 1x10

LC: 3x3 min @ 2x24kg; 5 rpm
Pushups: 2x10 @ bw
Chins: 2x10 @ bw
Stretching: 10 mins

2 mile walk w/ 24kg pack

LC: 6 mins @ 2x24kg; 5 rpm
OAJ: 30 reps; 15/15 @ 32kg
Swing: 30 reps @ 2x24kg

LC: 8 mins @ 2x16kg; 10 rpm
Pushups: 2x15 @ bw
Chins: 2x15 @ bw

Weighed in again at 182 lbs. Not bad. The CEE that I am taking seems to be helping me along.

LC: 2x 3 mins @ 2x24kg; 6 rpm
Press: 1x10 @ 32kg
Row: 1x12 @ 32kg

LC: 5 mins @ 2x24kg; 6 rpm
OAJ: 10/10
Swings: 2x24kg; 20 reps

LC: 7 mins @ 2x16kg; 10 rpm
Pushups: 2x10 @ bw
Chins: 2x10 @ bw

Just to keep a random note of it, I am sitting at 178 lbs.

LC: 5 min @ 2x24kg; 5 rpm
Press: 1x5
Row: 1x10

LC: 5 mins @ 2x24kg; 5 rpm

Cut/pinched a chunk out of one my fingers at work and this was all I could manage. The superglue gave way at around minute 3. Normally I am not one for all that macho shit but I had to at least finish the damned set. Tomorrow is a rest day so it will hopefully be up and able on Thursday. Now to clean the blood off the bell handle.

LC: 6.5 mins @ 2x16kg; 10 rpm=65 reps
Pushup: 2x5 w/24kg pack
Chins: 2x5 w/24 kg pack

The LC was a helluva lot easier this time around at this rpm. I was not breathing too heavy but I could definitely feel it. I am thinking that this will be the last weighted pack session for a bit. Probably transition back to BWE for a time. Also, I am probably going to do away with the Day 1 workout of LC that focuses on a long set with the light bells since I am working my way towards 10 rpm for all 10 mins with the 16's. So....the workout schedule should look like this:

Day 1:
LC- work set of +5 min w/ 24s
Press: 1 set of 32kg
Row: 1 set of 32kg

Day 2:
LC: work towards 10 rpm for 10 mins @ 2x16kg
Pushup
Chin

Day 3:
LC: work set of +5 min w/ 24s
OAJ: 32kg for reps timed or untimed
Swings: 2x24kg for reps

I think that I am hitting the point where the one day of a long set with the light bells should be replaced with another day with the target bells.

LC: 9 mins @ 2x16kg; 7 rpm
Press: 1x8 @ 32kg
Row: 1x10 @ 32kg

LC: 5 mins @ 2x24 kg; 5 rpm
Swing: 50 reps @ 2x24kg
Jerk: 20 reps @ 32 kg; 10/10
Stretch

1/7/20
LC: 6 mins @ 2x16 kg; 10 rpm
Pushup: 2x5 w 24kg
Chins: 2x5 w/24 kg; had to rest pause the last set

10 RPM is a suck-wind pace for me with after 5 mins. That last minute was hell. HR was WAY up and breathing was out of sorts. Definitely approached the wall. Next time will be 6 mins again.

1/5/10
LC: 7 min @ 2x16kg; 7 rpm
Press: 1x6
Row: 1x8Stretch

LC: 4:30 @ 2x24kg; 5 rpm, ttl= 23 reps
OALC: 4 min @ 32 kg; 5 rpm switch @ 2min

LC: 5 mins @ 2x16kg; 10 rpm
Pushups: 2x4 w/24kg
Chins: 2x4 w/24kg