LC:
4 mins @ 2x28kg; 6 rpm = 24 reps

Run:
3 miles easy pace

Elbow felt fine.  Legs handled the increased load well enough.  Stomach cut me short by probably 4 reps so not bad.  I can do better.

AM--
2 mile run @ a steady pace

PM--
LC:
8 mins @ 2x24kg; 6 rpm = 48 reps

Elbow rehab

Stretch and done.

Running and GS

I know a lot of folks have used running as assistance to GS.  That being said, I am going to throw in my 2 cents anyway.

This is what I have noted going from running very little running to approx 10-15 miles a week in a short time. GS obviously allows you to work the legs and cardio-respiratory system in a similar fashion as running but I am still surprised at how quickly my mileage went up.  At this point, approx 1 month, I can run 3-5 miles with no real discomfort.  The only thing that was nagging me at first was the actual impact on the legs and that resolved itself pretty quickly.

As a combination I have seen my ability to push myself with the bells increase.  Overall stamina and breathing are a lot easier even during the hard sets and it seems like backing off to a slower pace mid set is more of an option now.  Before if I got into the red zone it was really hard for me to back down without setting down the bells.  Now, not such a big deal.

I definitely want to see how the addition of the running and moving to heavier bells affect one another and my physique.

Today after 96 hrs straight on the truck:

LC:

6 mins @ 2x24kg; 5 rpm (30 reps)

Pushups:

2x10 @ 10 lbs

Run:

3 miles

I wasn't necessarily tired but I could not get in the groove to go faster than this today.  No stomach issues, just general mental fatigue.  I am hoping the 28s get here today or tomorrow so I can take them on a test run. 

LC:
5 mins @ 2x24kg; 42 reps

Pushups:
2x10 @ 10 lbs

Run:

3 miles

LC:

4 mins @ 2x24kg; 8 rpm

...bathroom break....

4 mins @ 2x24kg; 30 reps 

No video today because I was lazy.  Legs felt a little dead due to taking the run first but I wanted to try and get out before the humidity set in.  Anyhow it is what it is.

LC:
6 mins @ 2x24kg; 5 rpm (2-3 breath pause in lockout)

Pushups:
2x8 @ 10 lbs

Stretch and done.

http://www.youtube.com/watch?v=VnQcxEX1OHk

LC:
4.5 mins @ 2x24kg; 8 rpm = 36 reps

Chins:
2x8 @ bw + 10 lbs

Jog:
Approx 3 miles

Just got back from the GA State GS Comp. I barely made weight but all went well. Scott Shetler put on a good solid meet as always. Had a surprise in Surya from the Ice Chamber was there lifting. Always awesome to watch any of them lift.

Ended up making rank and getting best male lifter. Afterwards was followed by recuperative beers and the Vortex's Coronary Bypass Burger. All is right with the world. Now to study and pass the final leg of my paramedic exam this next week.

LC:
8.5 mins @ 2x24kg; 55 reps total

Warmup
then....


LC:
7 mins @ 2x24kg; 7, 7, 6, 6, 6, 6, 6 rpm =  44 reps

Light jog/walk

Stretch

Still feeling some tightness in the right calf despite a good warmup.  No stomach cramps til the last minute.

Early morning attempt before work....

Warmup, then...

LC:
4 mins @ 2x24kg; 7 rpm
...bathroom...
3 mins @ @ 7 rpm


Stretch and done.

Early morning workouts are a no go for me but I tried to get it in before work.

LC:

7 mins @ 2x24kg; 7 rpm

Foam rolling calves

Stretch and done.

Ran calls all night on the truck and my calves feel like they are tight as hell and started cramping on me in the last minute, especially the right one.  Phone was dead so no video today.  Got another 24 hr shift tomorrow and I will try and bring my bells with me to get in a set since I will be at the "slow" station.  That will make a set tomorrow and a set Thursday.  

Dunno if I will make rank but it will be close.  I am trying to keep in mind that this is just a pit stop on the way to Worlds, but I am still kicking myself for this shit.  Oh well.

LC:
7 mins @ 2x24kg; 6 rpm

Jog:
20 mins

Stretch and done.

http://www.youtube.com/watch?v=p9-ozWig5AU

LC:
6 mins @ 2x24kg; 5 rpm (2 breath pause on lockout)

Chins:
2x8 @ bw

Stretch and done

The last 2 weeks have been crazy hectic with little sleep involved.  Between finishing up all paperwork for finishing class, studying for medic boards, and working crazy hours I am beat.  One week from Georgia GS Competition and I am already whooped.  Still feeling fairly strong under the 24's though.  We shall see.

http://www.youtube.com/watch?v=wUnQPZzu8KY

Warmup.......then....

LC:
8 mins @ 2x24kg; 6 rpm

Pushups:
2x12 @ bw

Wtd Walk/Jog:
0.5 mile @ 50 lbs / 0.5 mile light jog

8 mins tonight pushed my stomach a little.  Legs felt a lot better tonight so that is a plus.  Missed depth a lot this session but I felt that my fixation was a little more solid.  

All of this on 3 hrs of sleep over the last 72 hrs.  Gotta love my job.  Now time to study for my medic exam and eat something.

LC:
6 mins @ 2x24kg; 6 rpm

Stretch and done.

Worked the full 24hr shift with no sleep followed by practicing skills for my big test this Saturday.  I know that I am supposed to be pushing it but that just wasn't happening today since I now have to go back in to the ambulance and work until 9am tomorrow.  Gonna push it tomorrow and shoot for a good long set.

http://www.youtube.com/watch?v=IfTOkfxYMxw

LC:
4 mins @ 2x24kg; 9 rpm

Chins:
2x10 @ bw

Jog:
2 miles in 20 mins

Stretch and done.

Warmup:
Pink bell swing and SN
Jerks: 15 reps @ 2x22kg
Stretch

........5-7 mins then..........

LC:
6 mins @ 2x24kg; 6 rpm

Upright Rows:
2x8 @ 2x24kg

Stretch and done

This is the first session with my new Wei-Rui lifting shoes.  Dunno if it is the shoes or the lockout sets or my emphasis on going deeper but my legs were definitely more fatigued than they normally are, all of it in the quads.  I will say that the overall support that they give was extremely nice in comparison to my normal chucks that I wear.  6 mins felt good save my quad fatigue.  Called it due to that primarily.  Sloppy reps should not be practiced.

http://www.youtube.com/watch?v=1K9tVGQQlZ4

LC:
5.5 mins @ 2x24kg; 5 rpm (3 breath pause on lockout)

Ring Dips:
5x3 @ bw

Jog later on tonight when it cools down