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