Warmup

10 mins @ 2x24kg; 7 rpm = 70 reps
...4 mins rest...
5 mins @ 2x24kg; 6 rp = 30 reps

C&P:
7 reps @ 2x32kg (to answer Bobby's question)

Pushups:
60 reps in 1 mins @ bw + 10 lbs

Situps:
60 reps in 1 min

Stretching

24 hrs EMS, then....

7 mins @ 2x24kg; 7 rpm = 49 reps
..2 mins rest..
3 mins @ 2x24kg; 7 rpm = 21 reps

Stretching and done for the day.

Got a small nap in but the mind is still lagging and was having nothing to do with the session today. Weights felt light and breathing was fast but not labored. Just not used to moving this fast for long. It removes my biggest asset, my rack. The less time I get to spend there the more uneasy my mind gets in the set. Oh well. Reps in the bank.

24 hrs EMS, less than 4 hrs of sleep, then...

Warmup

LC:
15 mins @ 2x24kg; 6 rpm = 90 reps

Run:
2 miles untimed moderate pace

Stretching

Woke up with a mild headache that has hung around all day.  Giving my hands and mind a break so no bells today.

Warmup

Dips/Bridge Rows:
30 reps/30 reps @ bw + 10 lbs

Pushups:
45 reps @ bw + 10 lbs

Band work for mobility

Run:
2 miles easy pace

Handstand Pushups:
3x4 @ bw

Pushups:
60 reps in 1 min @ bw

Situps:
60 reps in 1 min

Stretching

24 hrs EMS, not much sleep, then....

LC:
15 mins @ 2x24kg; 78 reps

Stretching

BJJ later.

Georgia KB Open Comp

LC:
10 mins @ 2x32kg; 42 reps (PR)

Stretching and done.

Stationfit

Yoga

Stationary bike: 30 mins high resistance

Spent all day chasing signatures for my final orders and a 3.25 hr round trip back home. Anyhow, everything is set.

Today...

Warmup

LC:
6 mins @ 2x32kg; = 28 reps
6 mins @ 2x24kg; = 30 reps

Run:
2 miles brisk pace

Stretching

Having some pain, almost like bruising, in my right palm right where the bell handle sits. This is normally where I have some discomfort if I spend a decent bit of time away from longer sets and then start to stretch out the time. Blah. Oh well. DMSO and Vit I to the rescue.

24 hrs Fire, then...

AM Run:
1.5 miles in 10:00

LC:
7 mins @ 2x32kg; 28 reps
3 mins @ 2x32kg; 15 reps
Ttl: 10 mins/ 43 reps

Stretching

BJJ later...

Early AM Bowhunting:
Saw 2 small doe but they were neither in range nor worth the hassle.  Pretty morning hike, maybe about 2-3 miles in the woods.

-Later-

Warmup

LC:
7 mins @ 2x32kg; 5/4 rpm = 32 reps
1 mins @ 2x32kg; 8 reps
Ttl: 8 mins/ 40 reps

Pushups/ Bridge Rows:
60 reps/ 30 reps

Stretching

24 hrs Fire, then....

AM Walk:
2 miles brisk pace

Later....

Warmup

LC:
7 mins @ 2x32kg; 32 reps

Run:
1.5 miles untimed, fast pace

Lots of stretching

Warmup

LC;
8 mins @ 2x32kg; 32 reps

Jerks:
20 reps @ 2x32kg; untimed

Pushups/ Bridge Rows:
60 reps/ 30 reps @ bw

Run:
2 miles untimed, brisk pace

Stretching

BJJ Later...

24 hrs Fire, then....

AM Run:
2 miles unpaced w/ pups

-PM-

Warmup

LC:
7 mins @ 2x32kg; 4 rpm = 30 reps

Walk:
2 miles brisk pace

Stretching

No-Gi later....

Warmup

LC:

5 mins @ 2x32kg; 5/4 rpm

...4 mins rest...

5 mins @ 2x32kg; 5/4 rpm

Ttl: 10 mins/ 45 reps

Run:

2 miles in 16:12

Dips/Bridge Rows:

30/30 @ bw

Stretch

It was hard but managed it.

-Stationfit-

Warmup

Jerks:

10x 1 mins/10 reps @ 2x32kg; rest < 45 secs/ set= 100 reps 

Push-ups:

62 reps in 1 min

Stretching

This is the first time in a long while that a session made me want to puke.

Legs a little sore and still babying that cut on my hand, so....

Warmup

Jerks:
8x 1 mins/10 reps @ 2x32kg; rest 30 secs/ set= 80 reps

Dips/Rows:
30/30 reps

Stretching

24 hrs Fire.  Had a really bad accident last night that took all night to clear. No sleep, then.....

LC:
Got a minute in and realized that I got a cut on my right hand and it was pulling open during the cleans.  Didn't want to make it worse so I scrubbed the session.  Off the ambulance till the competition so I can train again at the station.

Run:
6.5 miles in 1 hr flat. Lots of hills and had to wait on traffic to clear at times but it was relaxing and nice to get a long run in.

Stretching and done.

Warmup

LC:
3 mins @ 2x32kg; 7 rpm
...rest till HR < 100 bpm...
2 mins @ 2x32kg; 7 rpm
...rest till HR < 100 bpm...
2 mins @ 2x32kg; 7 rpm
...rest till HR < 100 bpm...
1 mins @ 2x32kg; 7 rpm
...1 mins rest...
1 mins @ 2x32kg; 7 rpm
...1 mins rest...
1 mins @ 2x32kg; 7 rpm

Ttl: 10 mins/ 70 reps

Full body Armor Building

Run:
3 miles @ moderate pace, untimed

Stretching

May go for a walk with the Wife and pups later.

24 hrs EMS, then....

Warmup

LC:
6 mins @ 2x32kg; 5 rpm = 30 reps
2 mins @ 2x32kg; 5 rpm = 10 reps

Walk:
1.5 miles brisk pace

Stretching

BJJ later....

LC was easier than the last time.  Grip/palm discomfort is always the limiter when I start pushing the length of the sets up.  Acclimation is a bitch.  Meh.  At least it is getting easier to hit 30 reps most days.

24 hrs EMS, got sleep but feeling shitty...then...

Warmup

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

Jog
1.25 miles easy pace

Stretching

2 day BJJ seminar w/ Master Renato Tavares beginning today and continuing tomorrow.

Warmup

LC: rest til HR < 100 bpm (avg 3 mins)
3 mins @ 2x32kg; 7 rpm = 21 reps
2 mins @ 2x32kg; 7 rpm = 14 reps
2 mins @ 2x32kg; 7 rpm = 14 reps

Ttl:  7 mins/ 49 reps

Run:
2 miles fast pace, untimed

No-Gi later....

24 hrs EMS w/ little sleep, then....

Warmup

LC:
6 mins @ 2x32kg; 5 rpm = 30 reps

Walk w/ pups:
1.5 miles brisk pace

Stretching

BJJ later...

Callous tear from early this week reopened and fucked me out of doing cleans this training session.  Pissed and discouraged....oh well.

Jerks:
2x25 reps @ 2x32kg; untimed

Pushups:
60 reps in 1 min @ bw+ 10 lbs

Situps:
50 reps in 1 min

Run:
2 miles brisk pace; untimed

Stretched

24 hrs EMS, then...

Warmup

LC:
5 mins @ 2x32kg; 5 rpm = 25 reps
3 mins @ 2x32kg; 5 rpm = 15 reps
2 mins @ 2x32kg; 5 rpm = 10 rpm

Ttl: 10 mins/50 reps

Lots of stretching to counteract the ambulance shifts...

Got some a small hand blister/tear from kettlebells and finishing my deck, so something a little different....

Warmup

Snatch:
10 mins @ 12kg; 18 rpm  (working on form)

Military Pushups:
2x30

Stretching

Road bike:
20 miles @ 15.6 mph avg

BJJ later....

24 hrs Fire, then...

AM Run:
2 miles brisk pace

Later...

Warmup
LC:
3 mins @ 2x32kg; 5 rpm = 15 reps
...rest til HR < 100 bpm...
3 mins @ 2x32kg; 5 rpm = 15 reps
...rest til HR < 100 bpm...
3 mins @ 2x32kg; 5 rpm = 15 reps
...rest til HR < 100 bpm...
3 mins @ 2x32kg; 5 rpm = 15 reps

Ttl:  12 mins/ 60 reps

Stretching

-Stationfit-

Warmup

Stationary bike:

35 mins, 90 rpm avg 

Ab work

Stretching

Warmup

LC: 30 secs rest/ set
10x 1 min @ 2x32kg; 5 rpm = 50 reps (avg HR 166 bpm)

Rack/OH Hold LC: 30 secs rest/ set
3x 1 min/ 15 secs @ 2x32kg

Pushups:
3x25 reps @ BW + 10 lbs

Situps:
2x30

Run:
2 miles brisk pace and untimed

Stretching

24 hrs Fire, then....

Warmup

LC:
6 mins @ 2x32kg; 4 rpm (5 reps last min) = 25 reps

Stretching

Staining the deck and yard work as GPP.

Palms and grip sucked, the right one felt bruised, all in the rack.  HR felt good, as did legs and overhead. Hell, the cleans felt solid.  Gotta build the time up.  This extra cardio isn't going to me any good if I can't hold the things.

Warmup

LC: (rest only long enough to switch bells)
4 mins @ 2x32kg; 6 rpm = 24 reps
4 mins @ 2x28kg; 6 rpm = 24 reps
4 mins @ 2x24kg; 6 rpm = 24 reps

Pushups:
62 reps in 1 min

Situps:
45 reps in 1 min

Walk:
2 miles brisk pace w/ pups

Stretching

BJJ Open Mat later....

24 hrs Fire, then...

Warmup

LC:
5 mins @ 2x32kg; 5 rpm = 25 reps
...2 mins rest...
4 mins @ 2x32kg; 5 rpm = 20 reps (messed up vid)

Run:
1.5 miles brisk pace, untimed

BJJ later...

Had a fire call last night.  A little tired today.  Meh, not bad for low energy.

AM Pup Walk:
2 miles brisk pace

Warmup

LC:
5 mins @ 2x32kg; 5 rpm = 25 reps
...rest 2 mins...
3 mins @ 2x32kg; 5 rpm = 15 reps

Ttl:  8 mins/ 40 reps

Tuck Planche Dips/Bridge rows:
3x 8/8 @ BW

Stretching

BJJ later....

Warmup

LC:
4 mins @ 2x32kg; 5 rpm = 20 reps
...2 mins rest...
3 mins @ 2x32kg; 5 rpm = 15 reps

Ttl: 7 mins/ 35 reps

Run:
1.5 miles quick pace; untimed

Stretching

Wasn't in the session mentally due to a bunch of stuff going on, but I got in and lifted.  Blah.

24 hrs Fire, then....

Warmup

LC:
4 mins @ 2x32kg; 6 rpm = 24 reps
3 mins @ 2x32kg; 6 rpm = 18 reps
3 mins @ 2x32kg; 6 rpm = 18 reps

Ttl:  10 mins/ 60 reps

BW Countdown from 10 (repeat 10 after you hit 1):  65 reps of each total
Jumping Jacks
Pushups
Crunches

Stretching

Drill/Student Flight this weekend so probably more BW/PT stuff along with on the job training.

-Stationfit-

Vertical lift: 145 reps w/ 30 lbs 

Lots of yoga-ish stuff

Warmup

Run:
1.56 miles in 13:00

Stretching

No-Gi BJJ later...

Warmup

LC: (3 mins rest between ea)
3 mins @ 2x32kg; 6 rpm = 18 reps
3 mins @ 2x32kg; 6 rpm = 18 reps
3 mins @ 2x32kg; 6 rpm = 18 reps

Ttl: 9 mins/ 54 reps; avg HR 168 bpm

Stretching

BJJ later....

Damn near four hours of drilling and rolling, including one hour of one-on-one with the instructor. Primarily working from the mount and s-guard, collar chokes and arm bars. During rolling my main goal was to be more aware of contracting and expanding to attack and defense. I got tapped out from but managed to hold my own a few times.  

I'm beat.

-Stationfit-

Warmup

Dead:

Work up to 3x 355 lbs

Full body mobility work

Stretching

Easy peasy.

48 hrs of Fire and EMS; one fire during the shift.  Then.....

Walk:
2.5 miles with pups and wife

Warmup

LC: (3-5 mins rest between ea)
3 mins @ 2x32kg; 6 rpm = 18 reps
3 mins @ 2x32kg; 6 rpm = 18 reps
3 mins @ 2x32kg; 6 rpm = 18 reps

Ttl:  9 mins/ 54 reps; avg HR 162 bpm

Run:
1.5 miles untimed

Stretching

Warmup 

Jerk:

30 reps @ 2x32kg; untimed

Full body mobility work

Stretching/cool down 

Warmup

LC:
4 mins @ 2x28kg; 8 rpm (+1 on last min) = 33 reps
4 mins @ 2x28kg; 8 rpm = 32 reps
4 mins @ 2x28kg; 8 rpm = 32 reps

Full Body Armor

Walk:
1.5 miles w/ pups

Stretching

Going on a cruise for the next 6 days.  BW, swimming, and relaxing are the main stay for the next week.

Yesterday did some barbell lifting at the station for kicks.  Worked up to an easy 3 reps @ 345 on deadlift and played some on bench.  Felt good.

24 hrs EMS, then....

Weight in:  171 lbs (for those who care)

-AM-
2.5 mile hike w/ pups

-PM-
Warmup

OALC: (switch on the min)
8 mins @ 36kg; 8 rpm  = 64 reps (ending HR 156 bpm)

Run:
2 miles in 14:40

Stretching

BJJ later.....

Warmup

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

GPP SN work @ 24kg; playing with form

Walk:
2.5 miles brisk pace

BJJ Later.....

24 hrs EMS w/ < 3 hrs sleep, then....

Warmup

LC:
4 mins @ 2x28kg; 32 reps
4 mins @ 2x28kg; 32 reps
4 mins @ 2x28kg; 33 reps

Ttl:  12 mins/ 97 reps

Jog/Walk:
2 miles unpaced

Stretching


BJJ Later....

Self defense work. Takedowns to choke and armbar. Basic stuff but good all the same. Rolled some afterward and didn't get tapped.

Warmup

LC:
4 mins @ 2x28kg; 9 rpm = 36 reps

Some GPP SN and Pressing @ 24kg

Stretching

24 hrs EMS, very little sleep.....

Warmup

Pushups:
67 reps in 1 min

Situps:
45 reps in 1 min

Run:
3 miles in 23:29

Stretching

-AM-
2.5 mile hike w/ pups


-PM-
Warmup

LC: (rest til HR < 100 bpm, approx 4 mins)
3 mins @ 2x28kg; 9 rpm = 27 reps
3 mins @ 2x28kg; 9 rpm = 27 reps
3 mins @ 2z28kg; 9 rpm = 27 reps

Ttl:  9 mins/ 81 reps

Full Body Armor

Stretching

No-Gi BJJ later.....

Lots of wrestling takedowns and some defense. Followed up by sparring to a dominant position. Great night and felt like I held my own. One thing is I need to get quicker on my shooting in. Other than that, it was a night where shit clicked and I was with it.

Bike ride:

20 miles @ 15.7 avg

BJJ:

Worked a lot on takedowns and throws. Rolled for about 30 minutes after class. Nothing earth shattering but things are clicking.

Warmup

LC: (rest til HR less than 100 bpm)
5mins @ 2x32kg; 4 rpm = 20 reps
3 mins @ 2x32kg; 5 rpm = 15 reps
2 mins @ 2x32kg; 6 rpm = 12 reps

Ttl:  10 mins/ 47 reps

Pushups:
60 reps in 1 min (100% for age)

Situps:
40 reps in 1 min (needs improvement)

Stretching

Also built a pretty decent sewing table for the wife.  Nothing crazy but it's sturdy and looks good.

AM walk:

2.5 miles easy pace with pups

Later....

Warmup

LC:

4x 3 mins @ 2x28kg; 8 rpm = 96 reps

Run:

2 miles in 16:01

Stretching

Busy all day with military paperwork and other errands.

Run:

2 miles fast pace but untimed

BJJ later....

Lots of reviewing on guard passing and side to side movements.  I'm feeling more at ease moving with my opponent, but continue to find myself causing in positions I am unsure of.  In response to this, I find myself relying far too much on my conditioning and strength. This opens me up for all sorts of attacks. Slow and steady.   

DragonCon all weekend.  Lots of walking and drinking and more walking.
.................


24 hrs EMS, then....

Warmup

LC:
3 mins @ 2x28kg; 8 rpm
...3 mins rest...
3 mins @ 2x28kg; 8 rpm
...3 mins rest...
3 mins @ 2x28kg; 8 rpm


Full Body Armor work

Stretching

24 hrs Fire, then.....

-AM-
2.25 mile hike with pups

-PM-

Warmup

OALC (switch hands on the minute):
5 mins @ 36kg; 10 rpm = 50 reps (ending HR 162 bpm)
5 mins @ 36kg; 10 rpm = 50 reps (ending HR 164 bpm)

Pushups and Situps:
GtG throughout the day

Stretching

Early morning Hike:
2.25 miles easy pace with pups

-PM-

Warmup

LC:
5 mins @ 2x28kg; 8 rpm = 40 reps (PR for time)

Full Body Armor Building

Stretching

LC set felt good.  Very little muscle fatigue on this; most of what was there was in the legs.  Breathing and HR were decent, but they were the limiters on this.

....BJJ Later.....

-Stationfit-

LC:

5 mins @ 2x28kg; 6 rpm = 30 reps

5 mins @ 2x28kg; 6 rpm = 30 reps

Lots of mobility work and foam rolling.

Very hot and humid.

48 hrs of EMS, then....

Warmup

LC:
3 mins @ 2x28kg; 8 rpm = 24 reps
3 mins @ 2x28kg; 8 rpm = 24 reps

Run:
2 miles easy and unpaced

Stretching

Warmup

LC:
6 mins @ 2x32kg; 4 rpm = 24 reps

Run:
2 miles in 14:10

Stretching

No-Gi BJJ later....

We primarily worked on wrestling tonight.  Pretty basic single and double leg takedowns and side to side drills.  Rolled nonstop for the last 15 minutes of class.  Got tapped out twice but my opponent but he said that I'm getting better at checking his attacks and staying mobile.  Good times.

Haven't lifted 2x32's since early May.  They did not feel as heavy as I was fearing and my HR and breathing were smooth.

24 hrs Fire, then....

Warmup

LC:

3 mins @ 2x28kg; 8 rpm = 24 reps

3 mins @ 2x28kg; 8 rpm = 24 reps

3 mins @ 2x28kg; 8 rpm = 24 reps

Walk:

1.25 miles brisk pace

BJJ Later.....

Worked on guard passing drills a lot!  Drilling after was everyone files through and rolls with one guy for 1 min rounds.  Pretty much did this with 5 of us for 30 mins.  Primarily worked on staying mobile and creating space.  If I got a chance I attacked but it wasn't the objective. I just wanted control.  I had it at times but I'm still missing lots of opportunities but I'm getting better at seeing them....even if it is in hindsight.  Only got tapped 3x and managed to lock down some of the better guys to at least an impasse.  Lessons learned.

Conditioning is still primo and only getting better, even with the bigger guys.

-Stationfit-

Warmup

Jerks:

2x 75 reps, 2x28kg; untimed (about 6 mins and change according to clock) = 150 reps

Mobility work

Stretching 

Training and Working: Some thoughts on Hobbyist Fitness

Just some quick thoughts on training for those of us who have full time careers and other obligations.

We are not professional athletes.  This is a hobby...be it kettlebell sport, powerlifting, triathlons, Highland Games, Brazilian Jiu Jitsu, road cycling, marathons, etc.  The vast majority of us will never see a dime for all the blood, sweat and tears that we pour into this stuff.  If you do it will be far less than the money you put into it, I can guarantee that.  With that in mind, it makes little sense to mirror our training loads like the pro's.

 We are professional: teachers, lawyers, firefighters, nurses, doctors, construction workers, police, soldiers, computer programmers, trainers and everything else under the sun.  We are also husbands, wives, fathers, and mothers.  To me, these tend to outrank my hobbyist pursuits.   I work out to be healthy, look good, and to feel good.  I find it rather hard to "feel good" if my fitness focus continually leaves me feeling drained or hurting constantly.

My approach thus far has been to establish a daily or weekly minimum to hit.  This is normally a set amount of volume or certain go to workouts that I can hit no matter what the day, at least under most circumstances.  If it is a bad day and I am feeling tired I should still be able to hit my minimum.  If I am feeling good, then maybe I might add a little more to my minimum for the day.   Once I have my daily minimum established for a bit, I might increase the total load by a hair.  Rinse and repeat.  You will have good days where the effort feels just plain easy and pushing a bit will come naturally.  Same with bad days and on those you know that all you have to do is hit that minimum and you are done.  Though to be honest, once you hit the minimum you will probably feel better for it and might want some more.  Be honest with yourself.  If you are hurting, take a day off.

I understand that intensity sessions can garner great results in less time, for a while.  But they also can start racking up aches and pains, not to mention risking injury, that take a toll on the day to day stuff that matters.  Getting that extra work done at your job, practicing ball with your kids, taking the wife out dancing, etc.   Point being, build your baseline.  Get a lot of work in at 50-80% effort.  Your 50-80% this year will not be the 50-80% of next year.  I swear it.   Build your base and you will be better able to taper for those couple of comps a year that you hit and chances are you will be less injury prone for it all.

If it's not for you, go do your thing.  Again, this is just my own approach to it all and I am not breaking records or anything.   I'm just having fun.

Warmup

LC:
3 mins @ 2x28kg; 8 rpm = 24 reps
3 mins @ 2x28kg; 8 rpm = 24 reps
3 mins @ 2x28kg; 8 rpm = 24 reps

Full Body Armor Building

Stretching and foam rolling


This pace feels more comfortable and I am no longer feeling the total load the next day which means that the body is acclimating to the load well.  Going to play at this level some more and then stretch it back out into the longer sets with a slight increase in long session speed.

24 hrs EMS, no sleep, then......

Run:

3 miles easy and unpaced

Stretching 

24 hrs Fire, then.....

Warmup

LC:

3 mins @ 2x28kg; 8 rpm

3 mins @ 2x28kg; 8 rpm

3 mins @ 2x28kg; 8 rpm (ending HR 162 bpm)

Stretching

No-Gi BJJ later.....

Worked some wrestling drills.  Some decent ankle picks and the double leg takedown.  Rolling was fun.  Managed to last a full 4 mins with a blue belt, though I doubt he was going full on with me.  Rolled with another white belt that had less experience than me and went the full four minutes.  The last roll of the night was with a 190 pound blue belt and he smoked me with an arm bar within the first two minutes. Even manage to get a decent guillotine because I forgot to be mindful of my head positioning.

Overall my movement and body awareness is coming along. I still come to standstills when I'm in positions that I am unfamiliar with or when the drills that we've gone over escape me.  The only other bright spot is that my conditioning outstrips a number of the folks, even some of the higher belts.  GS FTW on that one.

Warmup

LC:
3 mins @ 2x28kg; 8 rpm = 24 reps
3 mins @ 2x28kg; 8 rpm = 24 reps
3 mins @ 2x28kg; 8 rpm = 24 reps

Run:
2 miles easy pace; untimed

BJJ later...

Walked about 2-3 miles with the inlaws and wife around the town the Walking Dead was filmed and then drove home.

Then....

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps
3 mins @ 2x28kg; 8 rpm = 24 reps

Stretching

Had a good friend pass away unexpectedly.  He was good man that brightened everyone's life that he was a part of.

Also, right hip/glute has been hinky off and on for a while.  Woke up today and it felt bad so I went to the chiro.  Right hip is sitting higher than the other causing some odd torsion in the femur/hip socket.   An adjustment and some time on the tens unit has me feeling pretty good.  Going to work with him to correct the base problem.  Between him and my ART gal I think I am good damn hands.

-Today-

Warmup

LC:
7 mins @ 2x28kg; 5 rpm = 35 reps  (ending HR 132 bpm, easy effort)

Tuck Planche Dip/Ring Bridge Row:
15 reps/30 reps

Walk:
1.5 miles brisk pace

Stretching

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps

Run:
1.5 miles untimed and easy pace

Stretching

BJJ later...

Warmup

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

Walk:
1.5 miles easy pace

Stretching

BJJ later

-Stationfit-

Warmup

Jerk:

5 mins @ 2x28kg; 10 rpm= 50 reps

...2 mins rest...

5 mins @ 2x28kg; 10 rpm= 50 reps

Cleans:

5 mins @ 2x28kg; 10 rpm= 50 reps

Full body armor building

Stretching

Warmup

LC:
7 mins @ 2x28kg; 5 rpm = 35 reps

Pushups:
2x25 reps @ bw+ 20 lbs

Ring Rows:
30 reps @ bw + 20 lbs

Run:
3 miles in 23:41

Stretching and done.

24 hrs EMS w/ no sleep, then yard work and...

Warmup

LC:
7 mins @ 2x28kg; 5 rpm = 35 reps (no video due to me being lazy)

Run:
2 miles 16:01

Stretching

Spent my 2 days off building a 8x20 back deck/porch onto the housef.  Not quite finished with all the details but it is almost there.  Anyways, I am spent since it's been +95 degrees outside.  Didn't workout yesterday and today.....

Warmup

LC:
6 mins @ 2x28kg; 5 rpm

Lots of stretching

-Stationfit-

Full body armor work

Jog:

1 mile easy pace

Yoga

Warmup

LC:  rest/ 3 mins between sets
3 mins @ 2x28kg; 20 reps
3 mins @ 2x28kg; 20 reps
3 mins @ 2x28kg; 20 reps
3 mins @ 2x28kg; 20 reps
3 mins @ 2x28kg; 20 reps

Pushups:
50 reps @ 10 lbs + bw

Rows:
30/30 @ 24kg

Stretching

24 hrs EMS, then.....

Warmup

OALC:
10 mins @ 36kg; 82 reps (PR)

Run:
2 miles in 16:11

Stretching

Warmup

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

Jerk:
3x12 reps @ 2x28kg; 1 min rest = 36 reps

Pushups:
50 reps @ bw + 10 lbs

Ring Rows:
30 reps @ bw+ 10 lbs

Stretching

24 hrs Fire, then.....

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

Walk:
1.5 mile easy pace

Stretching

-Stationfit-

Run:

2 miles easy pace

Yoga

Warmup

LC:
7 mins @ 2x28kg; 5 rpm = 35 reps
3 mins @ 2x28kg; 6 rpm = 18 reps

Run:
2.5 miles in 17:49

Stretching

-Stationfit-

OALC:

4 mins @ 36kg; 10 rpm

4 mins @ 36kg; 10 rpm

Upper body armor building

Stretching 

MEPS all fucking day.

Later in the evening....

Run:
2.5 miles in 18:22

Stretching

24 hrs EMS, no sleep, then....

Warmup

LC:
4 mins @ 2x28kg; 5 rpm = 20 reps
4 mins @ 2x28kg; 5 rpm = 20 reps
2 mins @ 2x28kg; 10 rpm = 20 reps

Run:
2 miles easy pace, untimed

Stretching

Warmup

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

Pushups:
50 reps @ bw + 10 lbs

Ring Rows:
30 reps @ bw + 10 lbs

Run:
2 miles in 14:52

Stretching

24 hrs EMS, not much sleep, then....

Warmup

LC:
7 mins @ 2x28kg; 5 rpm (10 reps last min) = 40 reps

Walk:
1.5 miles brisk pace

Stretching and done.

Warmup

LC:
6 mins @ 2x28kg; 5 rpm = 30 reps (outside temp 96 w/ high humidity)

Bike Ride:
20 miles @ 17.0 mph

Stretching

24 hrs ambulance with very little sleep and a drive to Atl, then:

Warmup

LC:
7 mins @ 2x28kg; 5 rpm = 35 reps

Run:
2 miles unpaced, easy jog

Stretching

Something a little easier due to my fatigue level.  Probably more of the same tomorrow.

Warmup

OALC:
10 mins @ 36kg; 8 rpm = 80 reps

Pushups:
50 reps @ bw + 10 lbs

Ring Rows:
3x10 @ bw

Walk:
2 miles brisk pace

Stretching

Bike ride:

20 miles 16.8 mph

Run:

1.5 miles in 13:00

Stretching

Warmup

LC:
6 mins @ 2x28kg; 5 rpm = 30 reps
3 mins @ 2x28kg; 5 rpm = 15 reps

Pushups:
30 reps @ bw + 10 lbs
20 reps @ bw + 10 lbs (pause @ bottom and top)

Ring Rows:
3x10 @ bw

Stretching

Walk later.

24 hrs EMS, then....

-AM Cardio-

Fixie Bike ride: (92 degrees)

20 miles decent pace

-PM Bell Work-

LC: (98 degrees @ 65% humidity)

7 mins @ 2x28kg; 5 rpm = 35 reps;

...2-3 mins rest....

3 mins @ 2x28kg; 5 rpm = 15 reps

Run:

2 miles in 17:19

Stretching/Mobility work

48 hrs EMS w/ very little sleep, then....

OALC:
8 mins @ 36kg; 8 rpm = 64 reps (switch on min)

Pushups:
20 reps @ bw + 10 lbs pack
20 reps @ bw + 10 lbs pack; pause at top and bottom for 2 breaths

Run:
2 miles in 16:01

Stretching

Kettlebell Review: VF Precision Kettlebell

Just a little write up on the new VF Precision Kettlebell from World Kettlebell Club and Valery Fedorenko.  I used this bell, 36 kg, in the Strong Sport competition at Swing This Kettlebell Gym last weekend....which was a great comp, by the way!

Thoughts on the bell:

• The weight is spot on exact.  I have had bells from other companies be off as much as 1.5 lbs in the past.  This thing weighs exactly what it's supposed to.
• The weight is well situated and properly balanced.  Other bells can have the weight situated all at the bottom and it can make dynamic movements odd and cause extra fatigue to mount during a long set.  Not a problem here.
• The coating holds chalk like nothing I have seen.  No water needed and it takes very little time.  The handle almost craves chalk.  This is a huge thing for me.  I have used this thing for a week and it still has the same chalk on it from the comp.  
• It has the smooth platform that I have come to love from the VF kettlebells.  The larger surface area helps to disperse the weight a little more evenly on the wrists and forearms.  For shorter sets not a huge deal, but with heavier weights and longer sets it makes a big difference.  The slight flat spot also allows a better hand insertion into the handle.
  
  Overall, I love it.  Compared to the other KB's I have used past and present, I prefer these and plan to make any future KB purchases VF Precisions.   

-Stationfit-

Warmup

OALC:

6 mins @ 36kg; 10 rpm (switch on min)

Pushup/Rows:

5x10/10

Run:

1.5 miles in 12:22

Stretching 

36 hrs of EMS, then....

Warmup

LC:
5 mins @ 2x28kg; 5 rpm (10 rpm last min) = 30 reps

Pushups:
30 reps @ bw + 10 lbs

Run:
1.5 miles in 12:02

Mobility work (L seats to tuck planche)

Stretching

-Stationfit-

Row:

20 mins 4.1k, pyramid program 

Stretching

Warmup

OALC:
12 mins @ 32kg; 10 rpm = 120 reps

Run:
1.5 miles 13:49

Stretching

24 hrs Fire, then....

OAJ:
5 mins @ 34kg; 12 rpm = 60 reps

OAC:
5 mins @ 32kg; 16 rpm = 80 reps

Walk:
1.5 miles brisk pace

Stretching

-Stationfit-

Upper body mobility work

Row intervals:

20:00 4k

Stretching

Warmup

OALC:
10 mins @ 32kg; 10 rpm = 100 reps (switch on the min)

Walk:
2 miles brisk pace

Stretching

24 hrs EMS, up all day and night.  Got home, nap, then....

Warmup

OAJ:
4 mins @ 34kg; 14 rpm = 56 reps
4 mins @ 34kg; 14 rpm = 56 reps

Swing:
100 reps @ 34kg

Run:
2 miles in 17:22

Stretching and done.

Very little energy today so an "easy" session.

Fixie Ride:
20 miles @ 16.4 avg

Yoga and mobility work

24 hrs fire, then....

Warmup

OAJ w/ fixometer:
4 mins @ 34kg; 14 rpm = 56 reps
4 mins @ 34kg; 14 rpm = 56 reps
4 mins @ 34kg; 12 rpm = 44 reps

OAC w/ fixometer:
4 mins @ 32kg; 18 rpm = 72 reps

Posture and mobility work:
Bridges, planks, L-seats, tuck planches, plow pose, etc

Stretching

Video showing some of the bodyweight mobility work:

-Stationfit-

LC:

4 mins @ 2x28kg; 5 rpm

4 mins @ 2x28kg; 5 rpm

4 mins @ 2x28kg; 5 rpm

Row:

Intervals total time: 15:00; 2880 meters

5 rounds of:

5x Goblet SQ @ 25 lbs

5x burpees

Stretching

Warmup

OALC:
10 mins @ 32kg; 10 rpm (switch every min) = 100 reps

Pushups:
2x30 w 10lbs pack

Swings:
100 reps @ 24kg

Walk:
2 miles brisk pace w/ 10 lbs pack

Stretched

-Stationfit- 

OALC work:

17 mins @ 32kg; 120 reps

Upper body armor building 

Core work

Stretching

Warmup

LC:
7 mins @ 2x28kg; 4 rpm (6 reps last min) = 30 reps

Yoga

Walk:
2 miles brisk pace

24 hrs fire, then....

Warmup

OAJ:
4 mins @ 34kg; 12 rpm
4 mins @ 34kg; 12 rpm
4 mins @ 34kg; 12 rpm

OAC:
4 mins @ 32kg; 18 rpm

Run:
2 miles in 16:02

Stretched and done.

Warmup

OAJ:
4 mins @ 34kg; 12 rpm
4 mins @ 34kg; 12 rpm
4 mins @ 34 kg; 12 rpm

4 mins @ 32kg; 18 rpm

Dips/Rows

Run:
2 miles in 17:22

Stretching

24 hrs Fire, then....

Warmup

LC:
6 mins @ 2x24kg; 6 rpm = 36 reps

Fixie Ride:
20 miles, avg speed 15.2 mph

Stretched and done.

-Stationfit-

SSLC work:
30  mins @ 32kg; 200 reps

YRG-ish stuff

Helped a friend load a bunch of shit onto a moving truck all morning. 

Spent the afternoon hiking.  4 miles there and back.  Steep trails.

Stretching later.

24hrs EMS shift, then....

OAJ:
4 mins @ 34kg; 12 rpm
4 mins @ 34kg; 12 rpm
4 mins @ 34kg; 12 rpm

OAC:
4 mins @ 32kg; 18 rpm

Jog/Walk:
1.5 miles @ brisk pace

Lots of stretching.

24 hrs shift, then....

Warmup

LC:
3 mins @ 2x32kg; 5 rpm = 15 reps (ending HR 148 bpm)
...rest til HR >100 bpm...
3 mins @ 2x32kg; 5 rpm = 15 reps (HR 156 bpm)
...rest til HR >100 bpm...
3 mins @ 2x32kg; 5 rpm = 15 reps (HR 161 bpm)

ttl: 9 mins/ 45 reps  (average rest time was about 01:00- 01:30)

Swings:
100/100 @ 24kg

Jog/Walk:
1.5 miles brisk pace

Mobility work, stretching, and rehab.....done

Stationfit

Push-up/Chin-up combo:

20 reps/10 reps; no idea about how many sets throughout the day; maybe 10 or more

Row:

2k in 07:54

Lots of stretching.

OAJ: w/ fixometer
4 mins @ 34kg; 10 rpm = 40 reps
4 mins @ 34kg; 10 rpm = 40 reps
4 mins @ 34kg; 10 rpm = 40 reps


OAC: w/ fixometer
2 mins @ 32kg; 18 rpm = 36 reps
...rest 1 min...
2 mins @ 32kg; 18 rpm = 36 reps
...rest 1 min...
2 mins @ 32kg; 18 rpm = 36 reps

Walk:
1.5 miles brisk pace

Stretching and done.

24 hrs EMS, no sleep....then....

Warmup

LC:
5 mins @ 2x24kg; 6 rpm = 30 reps
5 mins @ 2x24kg; 6 rpm = 30 reps
3 mins @ 2x24kg; 7 rpm = 21 reps

Dips/Ring Rows
4x 5/10

Jog/Walk:
1.25 miles easy pace

Stretched and done.

OAJ: w/ fixometer
4 mins @ 34kg; 8 rpm = 32 reps
4 mins @ 34kg; 8 rpm = 32 reps
4 mins @ 34kg; 8 rpm = 32 reps

OAC: w/ fixometer
4 mins @ 32kg; 16 rpm = 64 reps
2 mins @ 32kg; 18 rpm = 36 reps

Jog:
1.5 miles brisk pace

Stretching and done.

24 hrs of work, then....

Warmup

LC:
4 mins @ 2x32kg; 5 rpm = 20 reps
4 mins @ 2x28kg; 5 rpm = 20 reps

Stretched and done.

Fixed gear road cycle:
25 miles; 15 mph avg

Stretched and done.

Warmup

SN:
10 mins @ 12kg; 18 rpm = 180 reps with fixometer

Upper body Armor Work:
Dips, Rows, band stretching, bridges

JSQ:
50 reps @ 185 lbs

Walk:
1.5 miles with 50 lbs vest, brisk pace

24 hrs ambulance, then....

Warmup

LC:
6 mins @ 2x28kg; 4 rpm (6 reps last min)= 26 reps
6 mins @ 2x24kg; 6 rpm = 30 reps

SSLC:
4 mins @ 32kg; 8 rpm (fixometer)

Walk:
1.5 miles brisk pace

Stretching and done.

Warmup

KB Work:
54 mins @ 12kg; with fixometer

Weighted vest walk:
2 miles brisk pace w/ 10 lbs vest

Stretching and done.

24 hrs EMS, then.....

Warmup

LC:
7 mins @ 2x24kg; 6 rpm = 42 reps
4 mins @ 2x28kg; 5 rpm = 20 reps

Jerks:
20 reps @ 2x32kg

Walk:
1.5 miles @ brisk pace

Stretched and done.

Warmup

LC:
4 mins @ 2x24kg; 6 rpm

SN:
10 mins @ 12kg; 16 rpm w/ mask = 160 reps

Armor building and stretching

.

24 hrs EMS, then....

Warmup

LC:
6 mins @ 2x24kg; 6 rpm = 36 reps

Jerks:
30 reps @ 2x28kg; untimed

Run:
1.5 miles in 15 mins

Stretched and done.

Warmup

SN:
10 mins @ 12kg; 16 rpm = 160 reps  (HR 142 bpm)

Ring Row/Planche Dip:
8 sets of 10/3

Weighted walk:
2 miles brisk pace w/10 lbs pack

Stretch and mobility

Warmup

LC:
5 mins @ 2x24kg; 7 rpm (9 rpm last minute) = 37 reps
4 mins @ 2x24kg; 6 rpm = 24 reps

Jerks:
2 mins @ 2x28kg; 10 rpm; fixometer

BW SQ:
100 reps as a cooldown; slow pace and focus on some good stretching in bottom position.