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