Warmup

Cleans:
5 mins @ 2x28kg; 10 rpm = 50 reps
4 mins @ 2x28kg; 10 rpm = 40 reps

Run:
1.5 miles in 10 mins

Stretch and done.

Warmup:

Jerks:
5 mins @ 2x28kg; 6-7-6-7-6 rpm = 32 reps

Cleans:
5 mins @ 2x28kg; 10 rpm = 50 reps


Run:
2 miles in 18 mins

Stretch and done.


Wanted to play around with changing tempo mid set, since that is an issue for me on the platform.  Nothing to intense on the jerks but it felt good.  HR was up just a hair more than usual.

Cleans were nice and easy.  Did not want to push it since I had some superheavy's last night on the ambulance.  Glad I didn't since the lower back was a more fatigued than normal at around 4 mins.   Good news is my grip felt a hell of a lot better.  Definitely coming along.  Called it at 5 mins and will try and either go hard tomorrow or add in another volume set.

Run was good.  Pace is going up without trying on these short runs.  Since splitting the Jerk and Clean movements I have stayed away from the longer runs just to save my legs for the actual sets.  I will probably return to them once I start focusing on LC sets again.

Warmup

Cleans:
6 mins @ 2x28kg; 10 rpm = 60 reps
3 mins @ 2x28kg; 10 rpm = 30 reps

Pushups:
2x10 @ BW

Run:
1.5 miles in 12 mins (raining)

Stretch and done.

Warmup

Jerks:

5 mins @ 2x28kg; 6 rpm = 30 reps

Cleans:

5 mins @ 2x28kg; 10 rpm = 50 reps

Run:

3 miles in 30 mins

Warmup

LC:
5 mins @ 2x28kg; 5 rpm

Stretch and done.

Nothing groundbreaking.  I had limited time to workout so I just wanted to get some work in quickly.  5 mins felt good.  Could easily match my time at Worlds, I think.  Only got 2.5 hrs of sleep on shift last night so now for a nap and then driving to the inlaws.

Warmup

Jerks:
6 mins @ 2x28kg; 6 rpm = 36 reps

Cleans:
5  mins @ 2x28kg; 10 rpm = 50 reps  (+2 or so, lost count)

Run:
2 miles in 16 mins

Stretch and done.

Playing with allowing the bells to carry me a little lower and letting the arc at the bottom reverse and bring the bells up.  Slow steps.  Lower back felt it a little.

Jerk:
5 mins @ 2x28kg; 6 rpm = 30 reps

Cleans:
4 mins @ 2x28kg; 12 rpm = 48 reps

Stretch and done.

All done on no sleep.  Nap time then back to work.

Warmup

Jerks:
6 mins @ 2x28kg; 6 rpm = 36 reps (PR)

Cleans:
5 mins @ 2x28kg; 10 rpm = 50 reps

Bench:
2x5 @ 135 lbs

Run:
2 miles in 20 mins

Warmup

Jerk:
5 mins @ 2x28kg; 6 rpm = 30 reps

Cleans:
6.5 mins @ 2x28kg; 10 rpm = 70 reps (sped up last min)

Run:
1.5 miles in 10 mins

Grappling drills and free rolling:
1 hr

Stretch and done.

Warmup:

Jerks:
5 mins @ 2x28kg; 6 rpm = 30 reps

Cleans:
4 mins @ 2x28kg; 10 rpm = 40 reps (lost my breath and had to set it down for a min)
....5 mins rest....
4 mins @ 2x28kg; 10 rpm = 40 reps

Warmup

Jerks:
5 mins @ 2x28kg; 6 rpm = 30 reps

Cleans:
5 mins @ 2x28kg; 10 rpm = 50 reps

Stretched and done.


Got ran ragged yesterday.  Out of 24 hrs I ran calls for 23 hrs.  Tired and cranky.  Meditation followed by this.  Just wanted to put the time in today and get it done without pushing too hard.  No run due to getting called in at 1300 this afternoon.

Session felt good.  Jerks felt solid.  Still working on keeping the thumbs from gripping.  RELAX!!!  Lol.

Cleans felt decent.  Cardio is a non-issue right now in the zone.  Definitely can tell the difference between 5 and 7 mins.  Grip held up but was a little fatigued.  Nothing major and no hot spots or tears.  The previous tear held up magnificently.

Warmup

Jerks:
5 mins @ 2x28kg; 6 rpm (last min 10 rpm) = 34 reps

Cleans:
7 mins @ 2x28kg; 10 rpm (last 2 mins 8 rpm) = 66 reps

Run:
2 miles in 22 mins  (slow and easy pace with the wife)

Warmup

Jerks:
5 mins @ 2x28kg; 6 rpm = 30 reps

Cleans:
6 mins @ 2x28kg; 10 rpm = 60 reps

Bench:
2x5 @ 135 lbs

Run:
3 miles in 27 mins

Warmup

Jerks:
5 mins @ 2x28kg; 6 rpm = 30 reps  (easier than yesterday)

Cleans:
5 mins @ 2x28kg; 10 rpm = 50 reps

Run:
2 miles in 18 mins

Warmup

Jerks:
5 mins @ 2x28kg; 6 rpm = 30 reps

Cleans:
5 mins @ 2x28kg; 8 rpm = 40 reps

Bench:
2x5 @ 135 lbs

Run:
2 miles in 20 mins

Warmup

LC:
4 mins @ 2x28kg; 7 rpm = 28 reps

Run:
1.5 miles in 12 mins

Stretch and done.

Ran all night at work so no sleep.  Got a headache from hell so I opted for a quick session.  Got it but my head was killing me at the end and my grip was going in the cleans.  About 30 reps seems to be where I am hitting a wall with the grip.  Technique has to change and my endurance needs to start climbing.

..........Took a nap and felt like doing more..............

LC w/ double cleans:
4 mins @ 2x28kg; 3 rpm = 12 jerks/ 24 cleans

Stretch and done.

Tried to make the thumbs a little more neutral and let the elbows stay in close to the hips.  Grip was tired but not as bad as the earlier set.  Still getting some rubbing on the palm underneath the pinky and ring fingers though.  Gotta focus on hook grip.

Warmup

LC:
5 mins @ 2x28kg; 5-5-5-6-6 = 27 reps

Bench:
2x5 @ 135 lbs

Run:
2 miles in 18 mins