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