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.