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