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...