24hrs Fire, then...

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

...no rest...

4 mins @ 2x28kg; 5 rpm

HSN:

20 mins @ 12kg; 10 rpm

Stretching

Warmup

LC:

7 mins @ 2x32kg; 5 rpm

...rest til HR under 100 bpm...

4 mins @ 2x32kg; 5 rpm

Armor building

BJJ later...

24 hrs EMS, maybe an hour of sleep...

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

OALC:

4 mins @ 36kg; 8 rpm

Stretching

Warmup

LC:

7 mins @ 2x32kg; 5 rpm

Armor building (mobility)

Stretching

24 hrs EMS, about 3 hrs sleep total, then...

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

OALC:

4 mins @ 36kg; 6 rpm

Run:

2 miles 13:51

Stretching

24 hrs EMS, then....

Warmup

LC:

10 mins @ 2x24kg; 6 rpm

Stretching 

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

5 mins @ 2x32kg; 5 rpm 

Armor building

Stretching 

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

Stretching

Maybe another set later in the day + some BJJ.

Warmup

5 mins @ 2x32kg; 5 rpm

5 mins @ 2x32kg; 5 rpm

2 mins @ 2x32kg; 5 rpm

Armor building

Stretching

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

5 mins @ 2x32kg; 5 rpm

Run:

2 miles easy pace

Stretching

BJJ later

24 hrs EMS, then...

Warmup

LC:

7 mins @ 2x32kg; 5 rpm (PR for time @ 5 rpm)

Armor building

Run:

2 miles 15:22

Stretching

24 hrs of ambulance abuse, then....

Yard work all day w/ baby in carrier (about 10 lbs)

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

5 mins @ 2x32kg; 5 rpm

Armor building

Stretching

Warmup

LC:

6 mins @ 2x32kg; 30 reps

Armor building

Stretching

Stationfit 

Warmup

Run:

2 miles in 16:00

Mobility work

Stationfit

Run:

2 miles in 17:00; easy pace

Walk:

1 mile brisk pace

Stretching 

24hrs Fire and EMS.  Engine truck caught fire and burned up the station, last night.  Lungs feel beat up from smoke inhalation.  I feel beat up from no sleep.  Then....

Warmup 

LC:

6 mins @ 2x32kg; 5 rpm

4 mins @ 2x32kg; 5 rpm

Run:

2 miles 15:40; easy pace

Stretching

This wasn't fun.  Brain kept jumping to reasons why I should stop.  32s never felt heavy, but I never felt snappy either.  

Warmup

LC:

4 mins @ 2x32kg; 5 rpm

4 mins @ 2x32kg; 5 rpm

Armor building- mobility

24 hrs of EMS.  No nap due to kiddo and other stuff coming up.

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

5 mins @ 2x32kg; 5 rpm

Run:

2 miles easy pace

Stretching

Warmup

LC:

9 mins @ 2x32kg; 36 reps

BJJ:

Light drilling and rolling 

Stretching 

Warmup

LC:

8 mins @ 2x32kg; 34 reps

2 mins @ 2x32kg; 12 reps

Run:

2 miles easy pace

Stretching

AM Walk:

2 miles 

Warmup

LC:

8 mins @ 2x32kg; 4 rpm (6 rpm last min) = 34 reps

Run:

2 miles easy pace

Up for 24 hrs on the ambulance, then...

Warmup

LC: 

7 mins @ 2x32kg; 4 rpm 

4 mins @ 2x32kg; 4 rpm

Stretching

Later....

BJJ drilling

AM Run:

2 miles easy pace

Later...

Warmup

LC:

4 mins @ 2x32kg; 6 rpm

2 mins @ 2x32kg; 6 rpm

2 mins @ 2x32kg; 6 rpm

Hike:

2 miles w/ baby, easy pace

AM Run:

2 miles easy pace

Later...

Warmup

LC:

4 mins @ 2x32kg; 6 rpm

2 mins @ 2x32kg; 6 rpm

2 mins @ 2x32kg; 6 rpm

Hike:

2 miles w/ baby, easy pace

Warmup

LC:
8 mins @ 2x32kg; 4 rpm

Stretching

Early morning workout since I'm officiating a wedding today.

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

4 mins @ 2x32kg; 5 rpm

Armor work

Stretching

Warmup

6 mins @ 2x32kg; 5 rpm

Stretching 

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

...rest til HR < 100 bpm...

3 mins @ 2x32kg; 5 rpm

Stretching

Warmup

Jerk:

30 reps @ 2x32kg; untimed

20 reps @ 2x32kg; untimed 

Armor building

Treadmill Run:

2 miles brisk pace

Warmup

LC:

7 mins @ 2x32kg; 5 rpm

OAJ:

20/20 @ 36kg

Armor building

Stretching

AM Walk

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

OAJ:

10/10 @ 36kg

Run:

3 miles in 24:01

Stretching

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

OAJ:

20/20 @ 36kg; untimed

Armor building

Felt decent.  Energy levels are low with baby and being on the ambulance last night.  Gonna try and hit the same tomorrow.  

A little sore in the shoulders and quads.

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

Jerk:

20 reps @ 2x32kg; untimed

Run:

2 miles in 13:31

Stretching 

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

3 mins @ 2x32kg; 5 rpm

LCPP:

10 mins @ 24kg; 10 rpm

Armor building 

Stretching

Today....

AM Walk:

2 miles brisk pace

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

3 mins @ 2x32kg; 5 rpm

LCP:

20 mins @ 12kg; 208 reps

Stretching

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

3 mins @ 2x32kg; 5 rpm

Armor Building

Stretching 

Also, sore today.

AM Walk:

2 miles brisk pace

PM Run:

4 miles untimed

AM Walk:

1.5 miles brisk pace

...Later..

Warmup

LC:

4x 2 mins @ 2x32kg; 8 rpm (1.5 min rest/ set) = 64 reps

Armor building

Stretching

Warmup

LC:

4 mins @ 2x32kg; 5 rpm

....rest 30 secs...

2 mins @ 2x32kg; 5 rpm

Stretching

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

Jerk:

20 reps @ 2x32kg; untimed

Stretching

Now to go the hospital and support my wife having a baby.

Warmup

LC:

2 mins @ 2x32kg; 8 rpm

...1-2 mins rest...

2 mins @ 2x32kg; 8 rpm

...1-2 mins rest...

1 mins @ 2x32kg; 8 rpm

Run:

1.5 miles untimed

Stretching 

Run:

2 miles in 15:23 

Stretching 

Warmup

LC:

4 mins @ 2x32kg; 6 rpm

3 mins @ 2x32kg; 6 rpm

Armor building

Walk w/ pups

Stretching

-Yesterday-

Run:

3 miles untimed

-Today-

Run:

4 miles in 35:18

Stretching

Felt banged up today.  Combo of intensity sessions, manual labor, & poor sleep.

Warmup

Run: 
3.6 miles in 29:11

Stretching

AM Walk:
1.5 miles brisk pace

Later...

Warmup

LC:
3 mins @ 2x32kg; 8 rpm = 24 reps
2 mins @ 2x32kg; 8 rpm = 16 reps
1 mins @ 2x32kg; 8 rpm = 8 reps

Armor building

Stretching

Armor building session before work.  Feeling a little run down.

Warmup

LC:
3x 2 mins @ 2x32kg; 8 rpm (01:00rest/ set)

OAJ:
20/20 @ 36kg

Run:
1.5 miles untimed

Stretching

Wamup

LC: 
4 mins @ 2x32kg; 25 reps

...no rest...

Run:
1.5 miles in 10:01

Stretching 

Warmup

Run:

3 miles in 23:48

Stretching

Warmup

LC:

3x 3 mins @ 2x32kg; 6 rpm (avg 2 mins rest) = 54 reps

Armor building

Stretching

Warmup

Jerk:

20 reps @ 2x32kg; untimed

20 reps @ 2x32kg; untimed

OAJ:

20/20 reps @ 36kg; untimed

Run:

2 miles brisk pace

Stretching

Warmup

LC:

10x 1 min on/ 1 min off @ 2x32kg; 6 rpm = 60 reps

Run: 

1.5 miles easy pace

Stretching

Warmup

Run:

3 miles in 24:00

Stretching 

AM Walk:
1.5 miles brisk pace

Warmup

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

Armor Building

Stretching

Warmup

Armor building session 

Cool down stretching

Warmup

LC:

20 reps @ 2x32kg; untimed (had to stop due to rain)

Row:

2000m in 08:32

OALC:

10 mins @ 28kg; 6 rpm

Stretching

Warmup

Run:
2.5 miles brisk pace

Stretching

Warmup

LC:

2.5 mins @ 2x32kg; 6 rpm
...2 mins rest...

2.5 mins @ 2x32kg; 6 rpm

...2 mins rest...

2.5 mins @ 2x32kg; 6 rpm

Cool down walk @ brisk pace

Stretching

Warmup

LC:

3 mins @ 2x32kg; 6 rpm

...2 mins rest...

3 mins @ 2x32kg; 6 rpm

Armor building

Stretching

Warmup

LC:

3 mins @ 2x32kg; 6 rpm

...2 mins rest...

3 mins @ 2x32kg; 6 rpm

Armor building

Stretching

AM Run:
1.5 miles easy pace

Stretching

Warmup

LC:

2 mins @ 2x32kg; 6 rpm

...1 min rest....

2 mins @ 2x32kg; 6 rpm

...1 min rest....

2 mins @ 2x32kg; 6 rpm

Armor building

Stretching

Warmup

Run:

3.1 miles in 24:02

Stretching 

AM Walk:

1.2 miles brisk pace

Warmup

LC: 

4 mins @ 2x32kg; 6 rpm

2 mins @ 2x32kg; 6 rpm

Armor building

Stretching

Warmup

Jog/sprints:

1.5 miles w/ 4x 40yd sprints mixed in

Cool down:

.75 mile walk

Stretching

Warmup

LC:

3 mins @ 2x32kg; 6 rpm

Run:

1.5 miles unpaced

Lots of stretching

Warmup

LC:

2 mins @ 2x32kg; 6 rpm

...rest 1 min...

2 mins @ 2x32kg; 6 rpm

Armor building

Stretching 

Wanted to play with a faster pace but the legs, groin, & hip flexors are all still feeling pretty crappy from sprints on Saturday.   With that in mind I did these shorter sets to get a feel for them.  

Warmup

Run:

3 miles untimed, easy pace

Stretching 

Warmup

LC:
5 mins @ 2x32kg; 4 rpm = 20 reps
2 mins @ 2x32kg; 6 rpm = 12 reps
2 mins @ 2x32kg; 6 rpm = 12 reps

Armor Building

Stretching

Warmup

Sprints:

8x 40 yds

OALC:

12 mins @ 24kg; 10 rpm

Stretching

Warmup

LC:

20 reps @ 2x32kg; untimed

20 reps @ 2x32kg; untimed

Run:

2 miles easy pace

Stretching

Warmup

Run:

2 miles in 15:09

Stretching

AM Walk:

1.5 miles brisk pace

Later...

Warmup

LC:

6 mins @ 2x32kg; 4 rpm

Jerk:

20 reps @ 2x32kg

Armor building 

Stretching 

Warmup

LC:

4 mins @ 2x32kg; 4 rpm

Jerk:

20 reps @ 2x32kg; untimed

Run:

2 miles in 16:01

Stretching

Warmup

LC:

4 mins @ 2x28kg; 6 rpm

4 mins @ 2x28kg; 6 rpm

Armor building 

Stretching

AM walk:

2 miles brisk pace

Later...

Warmup

LC:

4 mins @ 2x28kg; 8 rpm

4 mins @ 2x28kg; 6 rpm

4 mins @ 2x28kg; 6 rpm

Run:

2 miles untimed

Stretching

Warmup

LC:
10 mins @ 2x28kg; 40 reps

Armor Building

Stretching

Warmup

LC:

5 mins @ 2x32kg; 4 rpm

3 mins @ 2x32kg; 5 rpm

Run:

2 miles untimed

Stretching

Warmup

LC:

7 mins @ 2x28kg; 5 rpm

Armor building

Stretching

Warmup

LC:

7 mins @ 2x28kg; 5 rpm

Armor building

Stretching

Quick workout before packing.

Run: 

2 miles in 13:21

Calisthenics

Stretching

Total time 20:00

Warmup

LC:

20 reps @ 2x32kg; untimed

20 reps @ 2x32kg; untimed

JSQ:

100 reps @ 155 lbs

Armor building

Stretching

-AM-

AFPT: calisthenics and run

-PM-

Warmup

LC:

7 mins @ 2x32kg; 30 reps

Run:

2 miles untimed

Stretching

Warmup

SQ:

20 reps @ 225 lbs

JSQ:

50 reps @ 155 lbs

LC:

20 reps @ 2x32kg; untimed

20 reps @ 2x32kg; untimed

Dips/Chins

Stretching

Warmup

LC:

2 mins @ 2x32kg; 8 rpm

...1 min rest...

3 mins @ 2x32kg; 5 rpm

Dips/Chins:

30/30

Armor building

Raining today so...

Warmup

OALC:

6 mins @ 36kg; 8 rpm 

Mobility work

Run:

2 miles in 15:02

Stretching

Warmup

3 mile run

Stretching

Warmup

SQ:

20 reps @ 215 lbs

Dips/Chins

Armor building

Stretching

-AM-

AFPT: calisthenics and 1 mile run

-PM-

Warmup

LC:

2x32kg; 30 reps untimed

Run:

2 miles in 16:42

Stretching

Temp outside was 100 F.

Warmup

JSQ:

50 reps @ 155 lbs

...1 min rest...

50 reps @ 155 lbs

Dips/Chins:

30/30

Stretching

Warmup

OALC:

4 mins @ 36kg; 10 rpm

3 mins @ 36kg; 10 rpm

Stretching

Warmup

LC: 5 mins @ 2x32kg; 4 rpm

Stretching

Warmup

LC:

6x 1 min @ 2x32kg; 5 rpm/ 45 secs rest = 30 reps

Pushups/Chins

Stretching 

Warm up

LC: 

20 reps @ 2x32kg; untimed

20 reps @ 2x32kg; untimed

Dips/Chins:

30/30

Stretching 

-AM-

AFPT 

-PM-

OALC:

5 mins @ 36kg; 48 reps

Reps were not nearly as controlled as I like them to be.

Today...

Run:
4 miles in 35:17

Stretching

Warmup

SQ:

20 reps @ 205 lbs

Jump SQ:

50 reps @ 225 lbs

Dead:

Work up to a single 405 lbs

Chins:

4x2 @ bw+ 32kg

Press:

30/30 reps @ 24kg

Stretching

AFPT in the AM

Stretching/mobility work in the PM

Warmup

OALC:

10 mins @ 32kg; 10 rpm = 100 reps

Dips:

30 reps

Chins:

6x3 @ 20kg

2 reps @ 32kg

Stretching

-AM-

AFPT calisthenics and running

-PM-

Warmup

LC:

32 reps @ 2x32kg; untimed

Push-ups

Stretching

All in damn near 95% humidity and this...

Friday:
PT test
Scored a 100.  I don't see how I am beating kids that are +10 years younger than me.  Fucking weaklings.

Today:

Run:  4 miles unpaced

Yoga

Warmup

SQ:

20 reps @ 185 lbs

Dips:

30 reps

Chins:

6x3 @ bw+ 20kg

Stretching

-AM-

AFPT

-PM-

Warmup

LC:

30 reps @ 2x32kg; untimed

Push-ups

Stretching

Warmup

OALC:

20 mins @ 24kg; 204 reps; switch OTM

Dips/Chins:

30/30 reps

Stretching

Ending HR 162 bpm.  Felt like I could keep up this pace for another 5 mins or so.  Turned up the pace to 12 rpm on the last 2 mins.  

Only things that bitched was the soles of my feet.  They numbed up at about 13 mins.  

This was a great workout.

Warmup

LC:

7x 30 secs @ 2x32kg; 5 reps/ 1 min rest = 35 reps

Run:

2 miles in 15:08

Stretching

Warmup

SQ:

20 reps @ 175 lbs

Dips/Chins:

30/30 reps

 Full body armor work

Stretching

-AM-

Legs and core calisthenics 

Sprints 

-PT-

Warmup

LC:

4 mins @ 2x32kg; 20 reps

Stretching

-AM PT-

3 mile run

-PM Bells-

Warmup

LC:

30 reps @ 2x32kg; untimed

Stretching 

Warmup

LC:

5.5 mins @ 2x28kg; 30 reps

SQ:

20 reps @ 175 lbs

Dips/Chins

Stretching 

Warmup

OALC:

10 mins @ 24kg; 10 rpm

Dips/Chins

Stretching 

-AM AFPT-

Calisthenics & running

-PM bell work-

Warmup

LC:

4 mins @ 2x32kg; 24 reps

Stretching and sauna afterward

Warmup

LC:

4 mins @ 2x32kg; 20 reps 

Run:

2 miles untimed

Stretching 

Warmup

LC:

5 mins @ 2x28kg; 6 rpm

SQ:

20 reps @ 175 lbs

Armor building (lots of mobility work)

Row:

2000m in 08:02

Stretching 

Warmup

LC:

4.5 mins @ 2x32kg; 20 reps

Dips/Chins:

30/30 reps @ bw

Row:

2000m in 08:47

Stretching

Warmup 

LC :

3 mins @ 2x32kg; 5 rpm

3 mins @ 2x32kg; 5 rpm

Run:

2 miles in 16:32

Stretching

Rainy day today, more to come this week.  May end up working some 24kg sets in the gym.

Warmup

OAJ:

6 mins @ 36kg; 10 rpm

Calisthenics and stretching

Warmup

LC:

5.5 mins @2x28kg; 30 reps

Full body armor building

Stretching

Bad weather today kept me in.

Warmup

OAJ:

4 mins @ 36kg; 10 rpm

4 mins @ 36kg; 10 rpm

Swings:

100 reps @ 36kg; switch every 10 reps

Stretching

AFPT 

Warmup

LC:

30 reps @ 2x28kg; untimed

10 reps @ 2x28kg; 1 min sprint 

Stretching 

Didn't finish moving til 9pm last night.  No lifting outside of furniture.  

Today....

Warmup

LC:

5 mins @ 2x28kg; 5 rpm

Dips/Chins:

30/30

Row:

2000m in 08:36

Stretching

Warmup

Pushups:
100 reps, mix of weighted and unweighted

Run:
4 miles in 31:57

Stretching

Wanted a pure strength  day in the gym and no LC.  

Warmup

SQ:

20 reps @ 165 lbs (easy)

Dead: (all easy w/good form)

3x 135 lbs

2x 185 lbs

2x 225 lbs

2x 315 lbs

2x 385 lbs

2x 405 lbs  

Press:

3x12 @ 24kg 

Chins:

3x3 @ bw + 24kg

Stretching

Warmup

AFPT 

LC:

2x2 mins @ 2x28kg; 10 rpm, 1 min rest

Stretching

Warmup

LC:

7 mins @ 2x24kg; 50 reps

Dips/Chins:

30/30

Armor building

Row:

2000m in 08:38

Stretching

Warmup

AFPT

LC:

4 mins @ 2x32kg; 5rpm = 20 reps

Stretching 

AFPT:

Calisthenics and running

Yoga 

Warmup

LC:

12x 1 min @ 2x32kg; 4 rpm (6 rpm last min) = 50 reps; 45 secs rest/set

Dips/Chins:

30/30 @ 12kg

Row:

2000m in 08:34

Stretching

Sunday Funday....

Warmup

LC:

6 mins @ 2x28kg; 5 rpm

Jerk:

20 reps @ 2x28kg; untimed

Run:

4 miles in 32:27

Stretching on the beach

AFPT:
Running for 20-30 mins on track, untimed.  Lapped a large portion of the squadron, some twice.  Fuckers are weak.

Stretching

Now for beer and wings.

Wanted a day away from the kettlebells.

Warmup

SQ:

20 reps @ 160 lbs

Dips/Chins:

30/30 

Armor building 

Stretching 

Warmup

AFPT:
Calisthenics, burpees, and running

LC:
6 mins @ 2x28kg; 5 rpm

Stretching

Warmup

LC:

5 mins @ 2x32kg; 4 rpm

Row:

2000m in 08:32

Dips/Chins:

30/30 @ 12 kg

Stretching 

Warmup

OAJ:

55/55 reps @ 36 kg; reverse ladder 10-1

Pushups:

40 reps

Situps:

40 reps

Stretching 

Easy beach run today.  I disregarded speed and focused solely on breathing and proper form and balance throughout the run.  It felt great.

Run:

4 miles in 36 mins and some change

Stretching after

AFPT Test:

Push-ups in 1 min:

70 reps

Sit-ups:

58 reps

1.5 mile run:

09:58

Stretching after.

Warmup

LC:

6 mins @ 2x28kg; 5 rpm

Jerk:

10 reps @ 2x32kg; hold 4 breaths OH and in rack

SQ:

20 reps @ 155 lbs

Armor building

Humidity and I guess lack of practice has my hands feeling like shit.  Got the beginnings of a hot spot or two.

Warmup 

AFPT:

Intervals of pushup, sit-up, and run

LC:

6 mins @ 2x28kg;  5 rpm

Stretching 

Some basic armor building stuff.  Legs and glutes are sore from the lunges and sprints yesterday.

Warmup

Row:

2000m in 08:12

Dips/Chins:

30/30 reps

Bridge to plow work

Lots of stretching

Bells and AFPT tomorrow.

Warmup

AFPT:

Calisthenics with lots of core, lunges, and sprints

LC:

4 mins @ 2x28kg; 6 rpm

4 mins @ 2x28kg; 6 rpm

2 mins @ 2x28kg; 6 rpm

Stretching

Working out in the sun and gulf humidity is killer.

Warmup 

OAJ:

6 mins @ 36kg; 6 rpm

Run:

4 miles in 33:18

Stretching

Warmup

PT Run:
4 miles in 34:02

Stretching

Storming...

OALC:

5 mins @ 36kg; 8 rpm

Squat:

20 reps @ 155 lbs

Dips/Chins:

30/30 reps

Row:

2000m in 08:37

Stretch

Warmup

AFPT

LC:

4 mins @ 2x28kg; 6 rpm

4 mins @ 2x28kg; 6 rpm

Stretching

Confined to Quarters due to lightning and severe weather.  This is why the other branches make fun of us.  Anyhow....

Armor building circuit (3x thru):
10/10x Swings @ 36kg
5x bridge wall walk ups
5/5x archer pushups
5/5x rows @ 36kg

Stretching

Got my bells this weekend.  Now commencing parking lot workouts...

Warmup

AFPT:

Calisthenics and some jogging

LC:

6 mins @ 2x28kg; 5 rpm

Stretching

AFPT:
Focus on core and upper body today

Stretching

Run:

4 miles in 35:49

Stretching

Warmup

LC:

6 mins @ 2x24kg; 40 reps

OALC:

10/10 @ 40kg

OAJ:

5/5 @ 44kg

SQ:

20 reps @ 155lbs

Full body armor work:

Lots of transitional BW work, holding stretches.

Cool down stretching 

AFPT

Row:
5000m in 23:02

Stretching

Warmup 

Jerks:

5x 10 reps @ 2x32kg; 1 min rest/ set

Dips/Chins:

30/30

Squat:

20 reps @ 145 lbs

Stretching

Had to make do with no chalk and very little time.  This was in and out in a touch over 20 mins. 

Gonna row after my PT tomorrow for some extra cardio.

Warmup

LC:

2 mins @ 2x32kg; 6 rpm

...1 min rest...

LC:

2 mins @ 2x32kg; 6 rpm

...1 min rest...

LC:

2 mins @ 2x32kg; 6 rpm

Full body armor building 

Row:

5000m 24:24

Stretching

Warmup

LC:

2 mins @ 2x24kg; 10 rpm

...1 min rest...

2 mins @ 2x24kg; 10 rpm

...1 min rest...

2 mins @ 2x24kg; 10 rpm

Dips/Chins:

30/30 reps

Row:

2000m in 08:41

Stretch

LC:

10x 01:00 @ 2x32kg; 5 rpm w/ 01:00 rest per set = 50 reps

Dips/Chins:

30/30

Squats:

20 reps @ 135 lbs

Row:

2000m 08:44

Stretch 

AFPT:
Calisthenics and sprints

Yoga

Warmup

LC:

2 mins @ 2x24kg; 10 rpm

...1 min rest...

2 mins @ 2x24kg; 10 rpm

...1 min rest...

2 mins @ 2x24kg; 10 rpm

SQ (below parallel):

20 reps @ 135 reps

Dips/Chins:

30/30 reps

Row:

2000m in 08:50

Stretch

AFPT:
Calisthenics and running

Yoga

Warmup

LC:

2 mins @ 2x32kg; 6 rpm

...rest 2 mins...

2 mins @ 2x32kg; 6 rpm

...rest 2 mins...

2 mins @ 2x32kg; 6 rpm

Lower body armor

Dips/Chins:

30/30 reps

Row: 

2000m in 08:41

Stretch

AFPT:
Calisthenics and 1.5 miles of sprints

Row:
5000m in 20:02

Yoga

Over the weekend, about 10 miles worth of beach walking and plenty of meditation.

BJJ mobility stuff

Upper body armor building

Done 

Ankle feeling better but not great.

Warmup

AFPT:  BW circuit and about 1.5 miles of sprints

Right Achilles is inflamed so I'm laying off the KBs until next week.

Squat:

3x135 

3x225

2x250

3x265

10x135 

Dead:

3x135

3x225

3x315

3x365

Dips/Chins

30/30 reps

Stretching

Today...

Warmup

LC:

3 mins @ 2x32kg; 5 rpm

3 mins @ 2x32kg; 5 rpm

4 mins @ 2x24kg; 8 rpm

Dips/Chins:

30/30 reps

Row:

2000m in 08:27

Stretching 

Got in a replacement session for the shitty timing of this week.

Warm up

LC:
9 mins @ 2x24kg; 6 rpm 
3 mins @ 2x24kg; 6 rpm

JSQ:
50 reps @ 155 lbs

Upper body Armor building:
Focus on good ROM, high reps under light load

Stretching

Brain was not in the game today for the full 10 minutes.  Definitely need to practice more of the longer duration sessions to get back to where I was.

Just a run today for AFPT.

Run:

5 miles in 44:29

Stretching 

Today I walked in 29 degrees for a mile just to get this in.  It felt good.

Warmup

LC:

4 mins @ 2x32kg; 5 rpm

4 mins @ 2x24kg; 8 rpm

4 mins @ 2x24kg; 8 rpm

Row:

2000m in 08:46

Stretching

A little tight today.  Decided to take an easy mobility day

Wing Chun forms 

Ground/BJJ mobility 

Static stretching 

Warmup

AF PT- Stupid Calisthenics

LC:
8 mins @ 2x24kg; 6 rpm

OALC:
10 mins @ 20kg; 10 rpm = 100 reps, 1 hand switch

Dips/Chins:
30/30 reps 

Stretching

Wanted to row but CrossFitters had them all packed out with their silliness. I enjoyed the hell out of the OALC.

Got the 32s up and decided to just give LC a whirl.  They felt that good.

Warmup

LC:

4 mins @ 2x32kg; 5 rpm = 20 reps

4 mins @ 2x24kg; 8 rpm = 32 reps

3 mins @ 2x24kg; 8 rpm = 24 reps

JSQ:

60 reps @ 155 lbs

Armor Building

Stretch 

Longish run tomorrow.

Been busy with bullshit briefings all week plus bad storms, the latter making the long walk to the gym a pain.

Today's work was quick and simple.  Wanted to feel out some distance.

Warmup

LC:

12 mins @ 2x24kg; 5 rpm

OAJ:

20/20 reps @ 32kg

Stretching

Run:

4 miles in 38:40

LC:

3 mins @ 2x24kg; 8 rpm

3 mins @ 2x24kg; 8 rpm

OAJ:

2x10/10 @ 32kg

Dips/Chins:

20/20 reps

Stretch

I take back fast sets being easy with 24s.

Warmup

AFPT:

Calisthenics and run

LC:

5 mins @ 2x24kg; 6 rpm

JSQ:

60 reps @ 155 lbs

Row:

3x 500m; avg 01:52

Stretch

Warmup

LC:

8 mins @ 2x24kg; 6 rpm 

JSQ:

50 reps @ 155 lbs

Row:

2000m in 08:04

Stretch

Yoga/BJJ flow drills:
20 mins

Run:
5 miles in 48:22

Stretched and done.

Warmup 

LC:
5 mins @ 2x24kg; 6 rpm

JSQ:
60 reps @ 155lbs

Row:
2000m in 09:00

Stretch

Warmup 

LC:
5 mins @ 2x24kg; 6 rpm

JSQ:
60 reps @ 155lbs

Row:
2000m in 09:00

Stretch

Warmup

AF PT:
Calisthenics and running circuit

LC:
5 mins @ 2x24kg; 6 rpm

Dips/Chins:
30/30 reps

JSQ:
50 reps @ 155lbs

Row:
2000m in 09:42

Stretch

Easy daily norm.  I am not pushing any limits with any of this and there is no rest between any of the exercises except for the AFPT, which is just me jogging to the gym from the PT pad.  My workout after PT is less than 30 mins and then I am off to eat.  Daily poundage is nothing, but weekly poundage after 5 consecutive days is building back up.   Looking forward to getting under the 32s soon.

Warmup 

LC:

5 mins @ 2x24kg; 6 rpm

JSQ:

50 reps @ 155lbs

Row:

2000m in 08:47

Stretch

Warmup 

AF PT:

Calisthenics and running circuit

LC:

5 mins @ 2x24kg; 6 rpm

JSQ:

50 reps @ 155lbs

Dips/Rows:

30/30 reps

Row:

2000m in 09:40

Stretch

AM Run:
4 miles unpaced, approx time less than 40 mins

Chins:
20 at the half way mark

Stretching throughout the day.

Just a simple recovery day and a beautiful one at that.  The run course here takes me right by the bay and it is gorgeous.

Warmup

LC:

6 mins @ 2x24kg; 6 rpm

4 mins @ 2x24kg; 8 rpm

Jump SQ:

50 reps @ 135 lbs

Row:

2000 in 09:55

Stretching

Warmup

LC:

5 mins @ 2x24kg; 6 rpm

OALC:

10/10 @ 32kg

Jump SQ:

2x25 reps @ 135 lbs

Dips/Chins:

20/20 @ bw

Row:

2000m in 9:00

Stretched and done

So I'm out of Air Force basic training and headed to tech school. 

I almost made 100% on my final PT eval. Ended with 75 pushups, 60 situps, 21 pullups...all in a minute each. The 1.5 mile killed me since we literally did not run for the last 4 weeks. My final run time was 1.5 miles in 10:00. Not bad but not great. Still out performed a ton of the kids that were +10 years younger than myself.

Body weight is now 162 lbs, a loss of about 10 lbs. Still lean as hell so the muscle loss sucks but I will build it back up over the next month or 2. Mostly loss in the upper back and legs. I am working with my coach to build a program to suit my needs and get me back to CMS-MS level.