4 hr nap, then...

Warmup

LC: 

6 mins @ 2x32kg; 4 rpm

OAJ:

15/15 @ 36kg

Gada swings:

20/20 @ 20 lbs

Stretching 

Not trying to overreach with these sets.  This wasn't hard, but not easy either.  I can tell that I'm tired from yesterday and haven't had much rest.

Warmup

LC:

6 mins @ 2x32kg; 4 rpm

...1-2 min rest to stretch out a cramp...

2 mins @ 2x32kg; 4 rpm

Armorbuilding 

Nap time 

Up for 24 hrs, 3 hr nap, then...

LC:

6 mins @ 2x32kg; 4 rpm

Stretching

Warmup

OALC:

12 mins @ 36kg; 6 rpm (1 mph)

Stretching 

No vid due to phone being the only time keeper.  

Warmup

LC:
4 mins @ 2x32kg; 4 rpm
4 mins @ 2x32kg; 4 rpm

Stretching

Toe was giving me grief so I stopped at 4 mins and came back a bit after and did another 4 mins. Toe ached again after.

Yesterday:

4 hrs total sleep, then...

OALC:
12 mins 36kg; 6 rpm (sw 1 min)

Stretching 

BJJ later...

https://youtu.be/wgdwZC6WFwM

Warmup

BJJ drilling

LC:

6 mins @ 2x32kg; 4 rpm

6 mins @ 2x32kg; 4 rpm

Stretching

Warmup

LC:

07:02 @ 2x32kg; 36 reps

Stretching

Warmup

OALC:

20 mins @ 28kg; 6 rpm

Stretching

Warmup

LC:

6 mins @ 2x32kg; 4 rpm

6 mins @ 2x32kg; 4 rpm

Stretching

Warmup

LC:

07:10 @ 2x32kg; 5 rpm (36 reps)

Armor building 

Run:

2 miles easy pace

Easy day

OALC:

15 mins @ 28kg; 5 rpm (2 mph)

Stretching

4 hrs of sleep, still feeling crappy.

Warmup

LC:

6 mins @ 2x32kg; 32 reps

OAJ:

20/20 @ 36kg

Was shooting for 7 mins but overestimated my ability to sustain this rpm.  Almost puked.  Jerks almost didn't happen.

Still feeling mentally weak on anything past 5 mins.

6 hrs sleep, then...

Warmup

LC:

6 mins @ 2x32kg; 4 rpm

4 mins @ 2x32kg; 4 rpm

2 mins @ 2x32kg; 4 rpm

Hated to break the 2nd set up but I couldn't make it past 4 mins.  Feet and hands were aching.  Breathing was slightly off.

Possibly things were off due to waking up about 1 hr prior.  I hate lifting right after sleep.  

4 hrs sleep, then....

Warmup

LC:

7 mins @ 2x32kg; 5 rpm

OAJ:

20/20 @ 36kg

Armor building

Felt froggy.  Ended up wanting to die in the last 2 mins.  

4 hrs sleep, then....

Warmup

LC:

7 mins @ 2x32kg; 5 rpm

OAJ:

20/20 @ 36kg

Armor building

Felt froggy.  Ended up wanting to die in the last 2 mins.  

Warmup

LC:

6 mins @ 2x32kg; 4 rpm

4 mins @ 2x32kg; 4 rpm

2 mins @ 2x32kg; 4 rpm

Stretching

3 hrs sleep, then...

Warmup

LC:

7 mins @ 2x32kg; 4 rpm

OALC:

5 mins @ 36kg; 8 rpm

Armor building

First shift back is always hard, but I felt it today.  Oh well.  Gotta show up regardless.

No sleep, class, then...

Warmup

OALC:

10 mins @ 32kg; 84 reps

Stretching

Nap time.

Started at 10 rpm but realized I didn't have it in me so slowed to 8 rpm after 2 mins.

It's something at least.

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

PP:

5 mins @ 36kg; 6 rpm

Armor building

Warmup

LC:

7 mins @ 2x32kg; 32 reps

OAJ:

12/12 @ 42kg

Armor building (mobility)

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

5 mins @ 2x32kg; 5 rpm

3 mins @ 2x32kg; 5 rpm

Stretching

Hands felt rough afterward like I was messing up my grip during some of the cleans.  No tears or hot spots, it just felt a little raw

4 hrs nap, then...

Warmup

LC:

6 mins @ 32kg; 24 reps

PP:

4 mins @ 36kg; 6 rpm

Armor building 

This felt hard at first but towards the end of the set it felt like something just broke loose and my tech and breathing seemed to fall into a nice groove where I wasn't fighting the weight as bad.

Nothing crazy but it's something.

Warmup

LC:

07:01 mins @ 2x32kg; 30 reps 

OAJ:

10/10 @ 42kg

Armor building 

7 mins was hard.  Palms and stomach started aching.  Stayed 4 rpm until the last 2 mins and then I sped it up to hit 30.  Slow and steady.  

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

4 mins @ 2x32kg; 5 rpm

4 mins @ 2x32kg; 5 rpm

Stretching

Run:
2 miles in 18:02

Stretching

3 hr nap, then...

LC:

6 mins @ 2x32kg; 26 reps

PP:

4 mins @ 36kg; 6 rpm

Armor building

Warmup

LC:

06:06 @ 2x32kg; 31 reps

OAJ:

12/12 @ 42kg

Armor building 

Cardio/breathing gave out.  Lockout felt solid.

6 hrs sleep, then...

Warmup

LC:
05:00 @ 2x32kg; 5 rpm
03:58 @ 2x32kg; 5 rpm
02:57 @ 2x32kg; 5 rpm
Ttl= 11:55; 60 reps

Stretching

Warmup

LC:

7 mins @ 2x32kg; 31 reps

OAJ:

15/15 reps @ 42kg

Armor building

Warmup

PP:

10 mins @ 32kg; 6 rpm

Armor building

Stretching 

Hard but a PR.  Had some lactic burn in the tricep/elbow insertion areas.  

2 hrs sleep, followed by an exam, then...

Warmup

PP:

6 mins @ 32kg; 6 rpm

...6-7 mins rest...

6 mins @ 32kg; 6 rpm

...6-7 mins rest...

6 mins @ 32kg; 6 rpm

Stretching 

Warmup

PP:

8 mins @ 32kg; 6 rpm (hold OH)

LC:

4 mins @ 2x32kg; 6 rpm

Armor work

3 hrs sleep, then...

Warmup

PP:

7 mins @ 32kg; 6 rpm (hold OH)

LC:

4 mins @ 2x32kg; 6 rpm

Armor building

Stretching 

Warmup

OALC:

10 mins @ 32kg; 8 rpm

Armor building

Stretching later

Getting back at it.  Feet ached some from the duration.  Cardio no great but not bad.  Wish I had gotten more running in while I was away.  Oh well.

Long day in the sun.  Afterwards...

20 mins:/ no rest:

5 push-ups, 10 rows, 10 squats; repeat til time is up

Stretching

Wednesday....

4 hr nap, then....

Warmup

PP:
5 mins @ 32kg; 30 reps (1 switch, hold OH)
...rest 5-6mins...
5 mins @ 32kg; 30 reps (1 switch, hold OH)
...rest 5-6 mins...
5 mins @ 32kg; 30 reps (1 switch, hold OH)

Stretching

----------------------

Thursday.....

4 hrs sleep, then....

Warmup

LC:
7 mins @ 2x32kg; 5 rpm

OAJ:
10/10 @ 42kg

Armor building

----------------------

Saturday...

TDY starts today

Warmup

Run:
2 miles 16:18

Calisthenics

Stretching

Cramming for an exam tomorrow morning so time is limited.

Warmup

PP:

7 mins @ 32kg; 6 rpm (hold OH)

Stretching 

Back to the books and a nap before work tonight.

5 hrs sleep, then...

Warmup

PP:

3x 4 mins @ 32kg; 25 reps (hold OH)

Stretching

Sick kid and no sleep had me waining....

Warmup

LC:

6 mins @ 2x32kg; 26 reps

OAJ:

10/10 @ 42kg

Armor building

Walk later

5 hr sleep, then....

Warmup

PP:

3x 3.5 mins @ 32kg; 21 reps (hold OH), 5 mins rest/ set

Armor building

Not hard but that last set had my grip burning.

---Yesterday---

Warmup

PP:

5 mins @ 32kg; 6 rpm (hold OH)

https://youtu.be/0EWBYuaFjXI

LC:

4 mins @ 2x32kg; 6rpm

Armor building 

As you can see in the video, there is still a slight bit of heel lift. I honestly thought I was not doing it, but the vid doesn't lie.  More work to be done.

---Today---

 Run:

2 miles 16:22

Stretching 

Weighted walk w/ baby:

2 miles 

No Gi bjj

PP:  
4 mins @ 42kg; 6 rpm
...2 mins rest...

OAJ:  
4 mins @ 42kg; 10 rpm. 
...2 mins rest...

OALC:
4 mins @ 42kg; 6 rpm

Stretching 

PR for PP and possibly for OAJ.  

This was hard but not horrid.

4 hr nap, then...

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

5 mins @ 2x32kg; 5 rpm

PP:

4 mins @ 36kg; 6 rpm (hold OH 5 secs)

Armor building 

No sleep....

Warmup

LC:

3x 1 min @ 2x32kg; 10 rpm (1 min rest/ set)

Stretching 

2.5 hr nap, then...

Warmup

LC:

4 mins @ 2x32kg; 6 rpm

2 mins @ 2x32kg; 6 rpm

PP:

4 mins @ 36kg; 6 rpm 

Armor building 

Warmup

LC:

5 mins @ 2x32kg; 6 rpm

PP:

5 mins @ 32kg; 6 rpm (hold OH 5 secs)

Armor building

4 hr nap, then...

Warmup

LC:

3 mins @ 2x32kg; 6 rpm

3 mins @ 2x32kg; 6 rpm

Stretching 

Yesterday:

Warmup

LC:

4 mins @ 2x32; 6 rpm

PP:

5 mins @ 32 kg; 6 rpm (hold OH for 5 secs)

Armor building

-----------------

Today:

4 hr nap, then...

Run: 

3 miles in 24:23

Stretching

2 hrs nap, then...

Weighted walk:

1.5 miles w/baby

Warmup

LC:

5 mins @ 2x32kg; 6 rpm

PP:

5 mins @ 32kg; 6 rpm (hold lockout 5 secs)

Armor building

Warmup

OALC:

2 mins @ 42kg; 6 rpm (hold lockout)

Armor building

Jump rope

Walk w/ kid pack:

1.5 miles 

Stretching 

Had a bout of light food poisoning that has left me weak and without much energy.  Laid around yesterday and much of today before doing this.  Still feel might weak.

Warmup

LC:

4 mins @ 2x32kg; 6 rpm

...rest til HR sub 100 bpm...

3 mins @ 2x32kg; 6 rpm

...rest til HR sub 100 bpm...

2 mins @ 2x32kg; 6 rpm

Stretching 

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

PP: 

4 mins @ 32kg; 6 rpm (hold lockout 5-6 secs)

Armor building (mobility)

https://youtu.be/chxnD4M-EGo

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

LCPP:

6 mins @ 32kg; 20/20 reps

Stretching

Walk w/ baby:

1.5 miles brisk pace

Warmup

LC: 

3x 3 mins @ 2x32kg; 6 rpm

Armor building

Stretching 

Warmup

OALC: 1 switch (hold lockout 3 breaths)

4 mins @ 42kg; 6 rpm

2 mins @ 42kg; 6 rpm

Armor building

Walk w/ baby:

1.5 miles brisk pace

Warmup

LC:

5 mins @ 2x32kg; 6 rpm

Armor work

Wanted more but my son is feeling sickly/teething so he required some daddy cuddles.

4 hrs of sleep

Weighted walk:

1.5 miles w/baby

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

2 mins @ 2x32kg; 5 rpm

Stretching

At the in-laws for the weekend.  

Treadmill Run:

2 miles; 07:42 avg

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

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

3 mins @ 2x32kg; 5 rpm

Stretching 

Weighted Walk:

1.5 miles w/ baby

Warmup

OALC:

7 mins @ 42kg; 5 rpm

4 mins @ 36kg; 10 rpm

Armor building

Nap time 

Some BJJ drills

Run:

2.6 miles in 24:00

Stretching 

Simple and easy recovery.  

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

3 mins @ 2x32kg; 5 rpm

Jerk:

10 reps @ 2x32kg

10 reps @ 2x28kg

Armor building

Weighted walk w/son:

1.5 miles @ approx 20 lbs

Warmup

OALC: switch ea min

8 mins @ 42kg; 42 reps

Armor building

Stretching 

Nap time

Wanted to see if I had 8 mins and I did.  Next OA session will be 1 hand switch.

Ran 2 miles this weekend , easy 8 min/mile pace, at drill with assorted calisthenics.  

Today....

Warmup

LC:

6 mins @ 2x32kg; 26 reps

2 mins @ 2x32; 12 reps

Armor work (mobility) 

Nap time 

Not concerned about reps.  Just want to lengthen the damn sets currently.  Sprintish thing at the end if I feel I'm able.  This ended up with only 6 rpm the last minute.  Felt tired today and still having sinus issues.

Warmup

OALC:

6 mins @ 42kg; 5 rpm

2 mins @ 42kg; 5 rpm

OAJ:

15/15 @ 42kg

HSN:

10 mins @ 12kg; 16 rpm

Stretching

Warmup

LC:

7 mins @ 2x32kg; 32 reps

Armor building

Light BJJ later...

Warmup

OALC:

6 mins @ 42kg; 5 rpm

OAJ:

15/15 @ 42kg

Stretching

Breathing was rough but better than yesterday.

Walk w/family:

1.5 miles

Warmup

LC:

5x 2 mins @ 2x32kg; 5 rpm (2 mins rest/ set)

Armor building

Stretching and nap before work.

Sinus/allergy issues are in high gear.  Fighting a sinus infection currently that came out of nowhere.  Congestion is killing my breathing so o stuck with shorter sets and just got the total time/reps. Gotta start trimming down the rest and piecing these sets together.

Got 4 hrs sleep, then...

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

2 mins @ 2x32kg; 6 rpm

Armor building

BJJ later

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

2 mins @ 2x32kg; 5 rpm

Armor building

Nap time before work.

Grip was still fatigued from yesterday's match.  Decided not to push it.

12 hrs ER, then...

BJJ drills

35 mins of nonstop rolling 

12 hrs at the ER, 

GtG dips:  20 reps

then...

BJJ drill work and 30 mins of damn near nonstop rolling with rotating partners.

Warmup

LC:

7 mins @ 2x32kg; 5 rpm

3 mins @ 2x32kg; 5 rpm

Armor building 

Run:

2 miles with stroller; 18:36

BJJ later

Warmup

OALC:

6 mins @ 42kg; 5 rpm (1 switch)

Stretching

Yard work

Back from a long weekend at the beach...

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

5 mins @ 2x32kg; 5 rpm

Armor building

BJJ later

Warmup

LC:

7 mins @ 2x32kg; 5 rpm

3 mins @ 2x32kg; 5 rpm

Stretching

BJJ later (drilling and light rolling)

 Warmup

OALC:

2x 4 mins @ 42kg; 6 rpm (1 min rest between sets)

Armor building

https://youtu.be/SE3HYMAwwa8

Warmup

LC:

7 mins @ 2x32kg; 5 rpm

OAJ:

12/12 @ 42kg

Armor building 

Stretching

Warmup

LC:

5x 2 mins @ 2x32kg; 6 rpm/ 1 min rest per set = 60 reps

Armor building

BJJ later...

Wanted to see how this set up felt while getting some volume.  Keeping the 1 min rest was hard on the last 2 sets.  Reps were kept solid and controlled with a decent breath at the top.  Worked on faster dip and extension.

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

2 mins @ 2x32kg; 6 rpm

1 min @ 2x32kg; 6 rpm

Run:

2 miles unpaced w/stroller

BJJ later...

Warmup

LC:

6 mins @ 2x32kg; 4 rpm

Armor work (mobility focus)

Stretching

Warmup

LC:

5 mins @ 2x32kg; 6 rpm

OAJ:

10/10 reps @ 42kg 

Armor work

Slept for 11 hours

Warmup

LC:

8 mins @ 2x32kg; 4 rpm

Yoga

Run:

2 miles, unpaced

Yard work GPP

Had to deal with some truck issues and it threw my whole timeline off.  After all the hassle, just wanted to move the heavy's.

Warmup

OALC:

2 mins @ 42kg; 5 rpm

2 mins @ 42kg; 5 rpm

4 mins @ 36kg; 8 rpm

4 mins @ 32kg; 10 rpm

Stretching

Warmup

LC:

6 mins @ 2x32kg; 4 rpm

...30 sec rest to put pacifier back in....

2 mins @ 2x32kg; 5 rpm

OAJ:

10/10 @ 42kg

Armor building

Stretching throughout the day.

Working 3rd shift tonight, so taking it easy today.

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

Stretching 

Warmup

LC:

30 reps @ 2x32kg; untimed

Stretching 

Off to work for a 7-8 mile day.

Warmup

LC:

3x 3 mins @ 2x32kg; 6 rpm

Armor building

Stretching

3 days at the ER starts tomorrow. Averaging 7-8 miles per shift at work.  

Warmup

LC:

8 mins @ 2x32kg; 4 rpm (hold lockout for 2 breaths)

Armor building

Run:

2 miles east pace with kid 

Today's work...volume.

Warmup

LC:

3x 4 mins @ 2x32kg; 5 rpm

Stretching

BJJ later

Yesterday was my first full day in the ER.  Ended up walking about 7 miles total in 12 hrs according to the phone/pedometer.  Active recovery much?

Yard work and a warmup

LC:

6 mins @ 2x32kg; 5/4 rpm

...2 mins rest...

2 mins @ 2x32kg; 5 rpm

...1 min rest...

2 mins @ 2x32kg; 5 rpm

Run:

2 miles easy pace

Stretching

Last 24 hrs EMS shift, couple hrs of sleep, then...

Warmup

LC:

6 mins @ 2x32kg; 6 rpm

BJJ light rolling

Stretching

-Yesterday-

3 long days of drill & a 24 hrs shift of EMS...

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

...1 min rest...

2 mins @ 2x32kg; 5 rpm

Stroller Run:

2 miles, untimed easy pace

Stretching

.......................

-Today-

https://youtu.be/rPkbOLAWMMc

Warmup

LC:

4 mins @ 2x32kg; 5 rpm

...2 mins rest...

4 mins @ 2x32kg; 5 rpm

OAJ:

20/20 @ 36kg

Armor building 

BJJ later

Warmup

LC:

4 mins @ 2x32kg; 5 rpm

...2 mins rest...

4 mins @ 2x32kg; 5 rpm

OAJ:

20/20 @ 36kg

Armor building

Warmup

LC:

7 mins @ 2x32kg; 5 rpm

OAJ:

20/20 @ 36kg

Armor building (mobility)

BJJ later

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

4 mins @ 2x32kg; 5 rpm

Armor building

Stretching

Possibly BJJ later...

AM walk w/ baby:

1.5 miles

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

OAJ:

25/25 @ 36kg

Stretching

This was surprisingly not hard.  Not easy, but not hard.  

Stationfit

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

Run:

2 miles in 14:02

Stretching

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

OAJ:

20/20 @ 36kg

Armor building

Stretching

Yesterday...

24 hrs EMS, no sleep then home to a teething baby and...

Walk:

1.5 miles easy pace w/ baby

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

OAJ:

15/15 @ 36kg

Stretching 

Horrid, every minute of it.  Held the lockout for a breath.  Tired now.

-----------------------

Today...

Warmup

LC:

4 mins @ 2x32kg; 5 rpm

4 mins @ 2x32kg; 5 rpm

OAJ:

20/20 @ 36kg

Armor building

No-gi bjj later....

24 hrs ambulance, then...

Hike:
4.5 miles w/ approx 15-20 lbs, easy pace

Stretching

Stationfit

Run:
2.5 miles easy pace 

Stretching

Weighted Walk:

1.5 miles w/baby; approx 12-15 lbs

Warmup

LC:

7 mins @ 2x28kg; 6 rpm

3 mins @ 2x28kg; 6 rpm

OAJ:

30/30 reps @ 36kg

Armor building

BJJ later

COPA Atlanta BJJ comp... got 3rd place.

Pretty much stuck to my game plan and just worked for points passing guard and hitting side control and mount. Last match I got caught in a triangle by a 4 stripe white belt that apparently was fighting blue belt at last NAGA. Couldn't posture up before he sunk it. C'est la vie. Time to eat, rest, and get back to work combining BJJ and GS.

Warmup

LC:

10 mins @ 2x28kg; 58 reps

BJJ and private Kettlebell training session later...

24 hrs Fire, then...

Warmup

LC:

10 mins @ 2x28kg; 50 reps (spent last rep ea min in lockout for a few breaths)

OAJ:

20/20 @ 36kg

Armor building

Stationfit

Drill Field maneuvers:  toxic bottle swap, involved making entry to a 3rd story, find downed firefighter, swap bottles in black out conditions, and navigate out.  Total time: approx 2 hrs full gear

Later...

Run:

3 miles in 24:03

Stretching 

AM BJJ

Later...

Warmup

LC:

10 mins @ 2x28kg; 55 reps

OAJ:

4 mins @ 36kg; 10 rpm

Armor building

No Gi BJJ later...

24 hrs Fire, then...

Warmup

LC:

8 mins @ 2x28kg; 6 rpm

...30 secs rest...

2 mins @ 2x28kg; 6 rpm

Mobility work

BJJ later...

Stationfit

Run:

2 miles in 14:36

Stretching 

Warmup

LC:

10 mins @ 2x28kg; 55 reps

Armor building

BJJ later...

24 hrs EMS no sleep, then...

LC:

6 mins @ 2x32kg; 5 rpm

2 mins @ 2x32kg; 5 rpm

2  mins @ 2x32kg; 5 rpm

Mobility stuff

Got off this morning and had to go get a filling due to a cracked tooth.  Mild headache and drooling due to numbed mouth/lips.  Probably looked ridiculous.

Warmup

LC:

10 mins @ 2x28kg; 55 reps

BJJ and armor building later...

24hrs Fire, then....

Warmup

LC:

10 mins @ 2x28kg; 52 reps

Stretching

Run later...

Trying to get my head right with these longer sets.  The discomfort of them has always bugged me and I think a lot of it is from just not spending a lot of time in this area.  Gonna change this some, while slowly working towards that 50 reps with the reds.

Warmup

LC:

10 mins @ 2x28kg; 5 rpm

Armor building

Light BJJ later...

No gi.  Passes and sweeps.  During sparring managed a choke or two and even managed to rhino pass the instructor.  Feeling wrung out but happy.