Warmup

LC:
5 mins @ 2x32kg; 4 rpm = 20 reps
5 mins @ 2x32kg; 4 rpm = 20 reps

Walk:
2 miles brisk pace

Stretched and done.

Warmup

LC:
4 mins @ 2x32kg; 4 rpm = 16 reps
4 mins @ 2x32kg; 4 rpm = 16 reps

Run:
2 miles in 18:01

Coach wanted a side view of the session to assess technique.  The Hallway of Doom is not large enough to comply with the request so I had to do this one outside....in the 95 degree afternoon sun with high humidity....after 12 hours of work.

I think I earned breakfast for dinner.

Had to help a friend fell some trees so this session was split up into AM and PM mini-sessions.

-AM-

Warmup

LC:

4 mins @ 2x32kg; 5 rpm = 20 reps

Stretched and done.

****Work outside all day doing tree work****

-PM-

Warmup

LC:

4 mins @ 2x32kg; 4 rpm = 16 reps

Warmup

LC:  (hold fixation for 2-3 breaths)

3 mins @ 2x32kg; 5 rpm 

3 mins @ 2x32kg; 5 rpm 

3 mins @ 2x32kg; 5 rpm 

Ttl time/reps:  9 mins/ 45 reps

Masked Run:

2 miles in 20 mins

Stretched and done.

For those wondering, the mask I use is a standard firefighter issue Scott SCBA mask.  It restricts air intake enough that you have to focus on breathing rhythm or you lose your wind quickly.

Warmup

LC:
3 mins @ 2x32kg; 5 rpm
3 mins @ 2x32kg; 5 rpm

ttl time/ reps:  6 mins/ 30 reps

Pushups:
2x50 reps  @ bw

Chins:
2x15 reps @ bw

Run:
2 miles in 16:11

Stretched and done.

Warmup

LC:
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps

ttl time/reps:  12 mins/ 60 reps

Jog/Walk:
2 miles at decent pace

Stretched and done.

Something simple and relaxing after a long two days, 36 hrs straight, of work............

-AM-
Run:
1.5 miles on treadmill @ fire station; 12:16

Pushups:
30 reps @ bw

Stretch:
10 mins

********
-PM-

3x thru of:
10x Divebomber Pushups
10x leg lifts
10x BW SQ

Run:
1.5 miles in 11:02

Pushups:
40 reps @ bw

Stretched and done.

Warmup

LC:
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps

Run:
2 miles in 18:28

Stretched and done.

Warmup

LC:
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps

Bench:
2x15 @ 135 lbs

Rows:
2x15  @ 32kg

Stretched and done.

Warmup

LC:

8 mins @ 2x28kg; 5 rpm

Run w/ SCBA Mask:

3 miles in 20:02

Stretch and done.

Warmup

LC:
2 mins @ 2x32kg; 5 rpm = 10 reps (HR 118)
...2 mins rest...
2 mins @ 2x32kg; 5 rpm = 10 reps
...2 mins rest...

2 mins @ 2x32kg; 5 rpm = 10 reps
...2 mins rest...

2 mins @ 2x32kg; 5 rpm = 10 reps
...2 mins rest...
2 mins @ 2x32kg; 5 rpm = 10 reps  (HR 152)

Ttl time/ reps:  10 mins/ 50 reps


Dips/Chins:
30/30 @ bw + 10 lbs

Walk:
2 miles at brisk pace

Stretched and done.

Warmup

LC:
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps

ttl time/reps:  9 mins/ 45 reps

Run:
2 miles in 16:13

Stretched and done.

Warmup

LC:
9 mins @ 2x28kg; 5 rpm = 45 reps

Bench:
2x15 @ 135 lbs

Rows:
2x15 @ 32kg

Stretched and done.

Warmup

LC:
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps
2 mins @ 2x32kg; 5 rpm = 10 reps

ttl time/reps:  8 mins/ 40 reps

Run:
2 miles in 15:22

Stretched and done.

Warmup

LC:
3 mins @ 2x32kg; 5 rpm = 15 reps
....5 mins rest....
3 mins @ 2x32kg; 5 rpm =15 reps

ttl time/ reps:  6 mins/ 30 reps

Dips/Chins:
30/30 @ bw + 10 lbs

Stretched and done.

7-7-13

Warmup

LC:
3 mins @ 2x232kg; 5 rpm = 15 reps
3 mins @ 2x232kg; 5 rpm = 15 reps
3 mins @ 2x232kg; 5 rpm = 15 reps

Ttl time/reps:  9 mins/ 45 reps

Run:
1.5 miles in 10:35

Stretched and done

7-5-13

Something quick after a long ass shift on the ambulance.

Warmup

LC:
4 mins @ 2x32kg; 4 rpm = 16 reps

OAJ:
20/20 @ 32kg; unpaced

Stretched and done.

Definitely feeling some overall fatigue today.  Up and working since 0300.  Left lower lumbar and upper glute is feeling that tell-tale tightness from my SI joint.  Gonna roll it out well tonight and tomorrow at the station.  That should get the kink out.

7-4-13

Warmup

LC:
8 mins @ 2x28kg; 5 rpm = 40 reps
4 mins @ 2x28kg; 6 rpm = 24 reps

Stretched and done.

Rain all week might make running a big chore.  Easy volume work today.

7-2-13

Warmup

LC:
5 mins @ 2x32kg; 4 rpm = 20 reps

Dips/Chins:
2x15/15 @ bw+ 10 lbs

Run:
2 miles in 16:33

Hot and humid as hell.

The 32s are slowly starting to feel lighter.  Definitely feeling like I can hit 5 mins @ 4 rpm most days.  Good stuff and more to come.

7-1-13

Today:  KB Pentathlon


OAC:
110 reps @ 32kg = 440 pts

OAP:
60 @ 24kg =180 pts

OAJ:
120 reps @ 24kg =  360 pts

HSN:
100 reps @ 22kg = 275 pts

PP:
120 reps @ 22kg = 330 pts

Ttl reps:  510 reps
Ttl kg:  12680 kg
total pts: 1585 points