Warmup

LC:
5 mins @ 2x32kg; 4 rpm

Jerk:
20 reps @ 2x32kg

Lunch BJJ

Warmup

LCPP: 2-3 mins rest/ set
5x 2 mins @ 36kg; 10 rpm
Ttl of 10 mins of work.

Stretching

LCPP:
6 mins @ 36kg; 10 rpm

Pullups:
1x bw+ 101 lbs
1x bw+ 123 lbs
2x5 reps bw only

Stretching

Warmup

LCPP:
5 mins @ 36kg; 10 rpm

Lunch BJJ drilling

PM stretching

On shift...

Warmup

LCPP:
10 mins @ 32kg; 100 reps

Armor building

End of year achievement performed.

https://youtu.be/JlkSEU-mZU4

Back from a flight.  No warmup

LCPP:
6 mins @ 32kg; 10 rpm
...1 min rest...
2 mins @ 32kg; 10 rpm

Stretching

Back to work.

Base workout.

Warmup

LCPP:
12 mins @ 32kg; 7 rpm

Stepups:
10 mins w/50 lbs pack

Stretching

Warmup

Jog with pups and boy

OAJ:
10 mins @ 24kg; 15 rpm

Armor building

Stretching

Warmup

LCPP:  1 min rest/set
4x 2 mins @ 32kg; 10 rpm

Armor building

BJJ later

Sleep was crappy last night and I feel tired today.  Knocked this out in 36°F temps.

Warmup

Press:
10 mins @ 32kg; 60 reps

PP:
5 mins @ 32kg; 30 reps

OALC:
15 mins @ 24kg; 155 reps

Stretching

Warmup

OALC:
10 mins @ 32kg; 8 rpm

Armor building

-Thanksgiving-

Warmup

LCPP: 2 min rest/set
4 mins @ 36kg; 8 rpm
2 mins @ 36kg; 10 rpm
2 mins @ 36kg; 10 rpm

Armor building


—————————

-Today-

Warmup

OALC:
10 mins @ 36kg; 64 reps

Run:
2 miles easy pace

Stretching

Warmup

Press:
12 mins @ 32kg; 72 reps

Armor building

Maybe BJJ later...

Warmup

LCPP:

10 mins @ 32kg; 80 reps

Armor building

Warmup

LCPP:
4 mins @ 32kg; 8 rpm

Stretching

Headache all day and this definitely limited how long I could go.  24hr shift tomorrow.

Warmup

Press:
10 mins @ 24kg; 100 reps

Run:
1.5 miles easy jog

Stretching

Warmup

OALC: (3 mph)

6 mins @ 24kg; 8 rpm

...2 min rest...

6 mins @ 24kg; 8 rpm

...2 min rest...

6 mins @ 24kg; 8 rpm

Armor building

Lunch BJJ

 Adding longer sessions and trying to speed up some.  Would like to see more half marathon sets with the heavier bells, but we shall see. 

Warmup

LCPP:
20 mins @ 32kg; 110 reps

Armor building

Maybe BJJ later.  Was wanting to hit all this at the gym and get some lunchtime rolling/drilling in but the kiddo isn’t feeling great, so he vetoed that.  Camp KB instead.  Humid as hell but temperate.

Warmup

LCPP:
10 mins @ 36kg; 6 rpm

Armor building

Just a quick session since we are still getting things squared away and I work tonight.

Warmup

LCPP:
32 mins @ 24kg; 204 reps

SQ:
50 reps @ bw

Stretching

GtG Swings:
160 reps @ 42kg

Warmup

Press/Jerk:
10 mins @ 24kg; 10 rpm

Just alternated 1 rep Press & / 1 rep Jerk.  Easy and done.

Warmup

LCPP:
5 mins @ 42kg; 6 rpm

Stretching

Quick and simple due to packing and moving.

Back to the grind.

Warmup

LCPP:

15 mins @ 36kg; 6 rpm

Stretching

Warmup

LCPP:
10 mins @ 36kg; 7 rpm

Stretching

Salvage and overhaul on barn.

Trying to pack and downsize today.  Did this for a quick workout.  May do more later.

Warmup

OALC:
10 mins @ 32kg; 8 rpm

Stretching

Warmup

Press:
20 mins @ 24kg; 8 rpm

Stretching

Replacing windows today.

Warmup

6x
OAJ:
30 secs @ 42kg; 5 reps
SW:
30 secs @ 42kg; 15 reps
...rest 30 secs...

6 mins, 11k lbs

Had to quit do to getting close to failure. More so on grip than jerks, but jerk wasn’t too far behind.  Solid workout.  I can tell I haven’t lifted this heavy in a bit.

Warmup

OAPP:
4 mins @ 32kg; 8 rpm
OAC:
4 mins @ 32kg; 12 rpm

...rest 1 min...

OAPP:
4 mins @ 32kg; 8 rpm
OAC:
4 mins @ 32kg; 12 rpm

...rest 1 min...

OAPP:
4 mins @ 32kg; 8 rpm
OAC:
4 mins @ 32kg; 12 rpm

24 mins; 16.8k lbs

Run:
1.5 miles in 13:01

Warmup

OAPP:
4 mins @ 32kg; 8 rpm
OAC:
4 mins @ 32kg; 12 rpm

...rest 1 min...

OAPP:
4 mins @ 32kg; 8 rpm
OAC:
4 mins @ 32kg; 12 rpm

17 mins 11.2k lbs

Yardio and renovations as well.

Warmup

AMRAP:  Press-PP-JK-SW
9 mins @ 32kg; 1 switch

...rest 4-5 mins....

AMRAP:  Press-PP-JK-SW
6 mins @ 32kg; 1 switch

Stretching

This was hard.  Biggest issue is firearm fatigue from the bell being in the rack.P

Flew all night. Painted all day.  After...

Warmup

OAPP:  

6 mins @ 28kg; 10 rpm

OAC:  

6 mins @ 28kg; 14 rpm

...rest 1 min...

OAPP:  

6 mins @ 28kg; 10 rpm

OAC:  

6 mins @ 28kg; 14 rpm

24 mins; 17.7k lbs

Stretching

Warmup

OAPP:  

4 mins @ 28kg; 10 rpm

OAC:  

4 mins @ 28kg; 14 rpm

...rest 1 min...

OAPP:  

4 mins @ 28kg; 10 rpm

OAC:  

4 mins @ 28kg; 14 rpm

18 mins 11.8k lbs lifted 

Now for more painting.

12 hr helo shift tomorrow and a 24hr on Saturday.  May just try for a run tomorrow evening and lift again on Sunday.

While waiting to see if I’m going to relief/rescue efforts for the hurricane....

Warmup

OALC: 2 mph
10 mins @ 28kg; 8 rpm

Stretching

Just testing out the weight with the new technique.  Felt good and a little more normal each time.  Did one or two cleans the old way and could feel the difference on grip.  Much easier this way.

Only approx 10 hrs off between shifts with house stuff to take care of= quick punch the clock session

Warmup

OALC:
20 mins @ 24kg; 8 rpm

Stretching

Emphasis on the quads activating in the clean rather than just the back and hips.  Felt better this time around.  Reps were quicker without rushing the bell reversal in the swing.

Warmup

4x
Cleans:
2 mins @ 24kg; 20 rpm (avg)
...no rest...
PP:
2 mins @ 32kg; 10 rpm
...1 min rest

Total:  20 mins; 14k lbs

Worked on using the quads more on the cleans.

Warmup

4x
Press:
2 mins @ 32kg; 8 rpm
...no rest...
Swing:
2 mins @ 42kg; 30 rpm
...1 min rest

Total:  20 mins; 26.5k lbs

Had to go to 5-10 reps per hand on the swings.  Grip was going.

Warmup and a few beers

OAJ:
10 mins @ 22kg; 15 rpm

Stretching

Came home to a sick dog.  14 yr old coydog got into a scrap a few days ago.  Now she’s weak and lethargic.  Thinking maybe she has an abscessed tooth from the fight.

Warmup

Press: (3 mph/2 mph/1 mph)
12 mins @ 32kg; 6 rpm= 72 reps

SQ:
100 reps @ 30 lbs gada

Mobility work

Warmup

LC:  (1 min rest/set)
5x 1 min @ 2x32kg; 8 rpm

Stretching

Warmup

OALC:
10 mins @ 24kg; 10 rpm (100 reps)

...rest 5 mins...

Press:
10 mins @ 24kg; 10 rpm (100 reps)

SQ:
100 reps @ BW

Stretching

https://youtu.be/Lzsu7HoV2T8


—————————

Slept at the base, off duty to cut down on driving today.

Taught Prehospital Trauma class and had a decent turnout.

Run:
2 miles in 16:21

Yoga

Family time.

Home from teaching ventilator management all day.

Warmup

Press:

10 mins @ 32kg; 66 reps (7 rpm)

SQ:

100 reps @ BW

Play with the boy and pups.

Warmup

LC:
6 mins @ 2x34kg; 6 rpm

HSN:
10 mins @ 14kg; 15 rpm

Stretching

Felt strong.  Did this and no longer felt strong. Ending HR for LC was approx 175-180 bpm.  Moved immediately to HSN for decompress and cardio control.  Had HR back to sub 140 bpm within the first 2 mins.  It maintained about there the entire time.

Warmup

LC:
7 mins @ 2x29kg; 6 rpm

Run:
2 miles in 16:53

Stretching

Warmup

LC:
4 mins @ 2x32kg; 5 rpm

Run (later):
1 mile easy pace

Stretching

Hip/lower back felt tight but decent.  Headache has been going since I got up and had barely relented.  Set the bells down due to the throbbing.  Run was a bit later and felt ok.

Warmup

Press:
10 mins @ 28kg; 8 rpm
4 mins @ 28kg; 8 rpm

Run:
2 miles untimed easy pace

Stretching

Warmup

LC:
3 mins @ 2x32kg; 5 rpm

Armor building

Had to stop due to sciatica like pain in the left glue/hip during the rack and jerk.  It’s been tight for a few days so I’m not surprised. Will reassess tomorrow.

Warmup

LC:
5 mins @ 2x32kg; 6 rpm

Stretching

Maybe a run in the evening.

This set was hard.  Dunno if it was the late night at work or what but it wasn’t easy.

Quick session before taking the boy to the grandparents’ house.

Warmup

LC:
5 mins @ 2x32kg; 6 rpm

SQ:
20 reps @ bw

8/8/18

Up at 0400 to get the grandad to his heart cath appointment.  Filled with the normal issues that accompany him doing anything.  Lol.

Warmup

LC: 2:00 rest/set

2x 5 mins @ 2x32kg; 5 rpm

Armor building

Gonna try to catch a nap.  Got 3rd shift ER tonight.  

8/9/18

Warmup

Press:

20 mins @ 24kg; 148 reps

Mobility 

Stretching

Was gonna work 8 rpm the whole way but decided to back off to 7 rpm until the last 2 mins, where I jumped to 10 rpm

https://youtu.be/BFXI8ZKGQ68

8/1/18
OALC:
30 mins @ 22kg; 305 reps

https://youtu.be/gnt_TDehO2Y


8/3/18
Warmup

LC:
6 mins @ 2x32kg; 5/4 rpm
2 mins @ 2x32kg; 8 rpm

Swings:
25/25 @ 42kg

Armor building

Warmup

LC:
6 mins @ 2x32kg; 6 rpm
4 mins @ 2x32kg; 6 rpm

Swings:
40/40 @ 42kg

Armor building

7/25/18
Warmup

LC:
4 mins @ 2x32kg; 8/2 rpm
4 mins @ 2x32kg; 8-2-8-5

Run:
2 miles in 16:03

Stretching

Stomach was fussy & energy levels low.  Mind just isn’t in the right place today.  Meh.




7/26/18
Warmup

OALC:
30 mins @ 24kg; 8 rpm

Yoga

7/18/18
Warmup

LC:
6 mins @ 2x32kg; 8-2-8-2-8-5; 33 reps

Yoga

Stretching

Couldn’t pull of the last min at 8 rpm.  You will see when the video posts, breathing and form was rough.  Did it outside and it’s +95° & humid, which may have something to do with it....then again it’s just damn fast.


7/19/18
Slept like the dead.

Warmup

LC:
1 min @ 2x32kg; 8 rpm (stopped due to lower back tightness and fatigue)

OALC:
10 mins @ 36kg; 6 rpm

Swings:
20/20 36kg
25/25 32kg

Armor building

Worked all weekend at drill, got home and then this.

Warmup

LC:
6 mins @ 2x28kg; 8-2-8-2-8-8 (36 reps)

Stretching

Easyish effort with a lighter weight.  The sprint at the end was solid.  Now to maybe recreate this effort in the next week with 32s.

Armor building  at work tomorrow.

Warmup

LC:
6 mins @ 2x32kg; 5 rpm
4 mins @ 2x32kg; 5 rpm

Swing:
20/20 @ 42kg
20/20 @ 32kg

Armor building

Warmup

OALC:
12 mins @ 36kg; 6 rpm

Run:
2 miles in 16:04

Stretching

Had some late calls so not much sleep.  Low volume today and easy reps.

Warmup

LC:
5 mins @ 2x32kg; 25 reps

Swing:
20/20 @ 42kg
20/20 @ 36kg

Stretching

Started the set thinking a 5/4 rep scheme but had to speed up since 4 rpm just seemed too slow.  Easy set.

Work tomorrow and off Saturday.  Gonna do family stuff and try and get in a set in the evening.

Warmup

LC:

10x 1 min @ 2x32kg; 8 rpm (1 min rest)

Stretching

Warmup

LC:
5 mins @ 2x24kg; 40 reps

Run:
1 mile 8:48

Stretching

Not easy but not a hard pace with the 24s.  Just focused on breathing and moving lightly.    Run was slow and just to stretch the legs and lungs.

Now for an ER shift and a helo shift.

Warmup

LC:

5 mins @ 2x32kg; 8-8-2-8-5 (31 reps)

Swings:

20/20 @ 42kg

20/20 @ 36kg

20/20 @ 34kg

Armor building

https://youtu.be/Ci2c5SwApew

Warmup

LC:

5 mins @ 2x32kg; 8-2-8-2-8

3 mins @ 2x32kg; 8-2-8

OALC:

8 mins @ 36kg; 6 rpm

Stretching

https://youtu.be/SC4ODMFMjEk

Late night so opted for the distance at pace with a sprint at the end, but lighter weight.

Warmup

LC:
8 mins @ 2x28kg; 45 reps

Stretching

Sprints tomorrow, probably, before a night shift at the ER.
If you’d rather see something different let me know.

This felt good.  Tummy grumbled a bit at the end from the faster pace but nothing bad.  Breathing and HR felt strong and my muscle endurance felt good.  Lighter weight but hitting that distance and pace without feeling like dying is a piece of mind....more head games, but I need it.

Warmup

LC:

4 mins @ 2x32kg; 8-2-8-4

4 mins @ 2x32kg; 8-2-8-4

Swings:

20/20 @ 42kg

Armor building

Stretching

This felt good despite being in the heat.  Actual temp is 93° with a heat index of 102°.

Slowly getting faster.

https://youtu.be/07f8oNr1hCo

Warmup

LC:
6 mins @ 2x32kg; 30 reps

Swings:
20/20 @ 42kg

Stretching

BJJ later

Left knee felt decent but I put a brace on it just to be safe.  This was doable and still felt like I got a workout without pushing too hard.  For being up late flying, I will take it.

Maybe sprints tomorrow.

Warmup

LC:
7 mins @ 2x32kg; 5 rpm
...rest til HR < 100 bpm...
3 mins @ 2x32kg; 5 rpm

Armor building

Stretching

Run:
2 miles in 17:37

Yoga

Middle of the day with heat index of + 100° F.  Got it done.  Too easy.

Warmup

3 mins @ 2x32kg; 8-2-8

3 mins @ 2x32kg; 8-2-8

2 mins @ 2x32kg; 10 rpm

Stretching

https://youtu.be/EWUkfxPjYgk

Warmup

LC:
6.5 mins @ 2x32kg; 30 reps
4 mins @ 2x32kg; 20 reps

Armor building

Stretching

Warmup

LC:
2 mins @ 2x32kg; 8 rpm
2 mins @ 2x32kg; 8 rpm
2 mins @ 2x28kg; 8 rpm
2 mins @ 2x28kg; 8 rpm
2 mins @ 2x28kg; 8 rpm

Stretching

ER shift tonight.

Warmup

LC:
5 mins @ 2x32kg; 30 reps

Run:
2 miles easy pace

Stretching

Last set before the comp on Saturday.  Now the most important part.....figuring out what shirt to wear for the comp.

.....,.....

LC:
8 mins 40 reps

Gutted that I made it that far at pace but I couldn’t hang.  I pushed too fast early on and couldn’t maintain.

Fuck it.  It happens.

Trying to decide if a break from LC for snatch work is smart or just to double down and push this.

https://youtu.be/DxeQCmsM6qU

.......

Flew all night....

Warmup

LC:
3 mins @ 2x32kg; 6 rpm
...rest 2 mins...
3 mins @ 2x32kg; 6 rpm
...rest 2 mins...
3 mins @ 2x32kg; 6 rpm

Armor building

Stretching

....

Warmup

LC:
5 min @ 2x32kg; 5 rpm
2 mins @ 2x28kg; 8 rpm
2 mins @ 2x28kg; 8 rpm

Armor building

Warmup

LC:
7 mins @ 2x32kg; 5 rpm

Stretching

Yoga later.

Was going to bring the bells to work tomorrow but will opt for some easy cardio, if we are down for weather like I’m thinking we will be.

 Warmup

LC:

10 mins @ 2x32kg; 45 reps

Stretching

This was hard.  Not much left on the table.  Hoping for a comp day boost from the nerves rather than them dragging me down.  Given the rocky lead up, I’ll take what I get.

Warmup

LC:
6.5 mins @ 2x32kg; 30 reps
2.5 mins @ 2x32kg; 20 reps


Armor building

Had the timer face down, focused on reps and breathing.  Bad but not horrible.

Stomach still not great but it held up.

Warmup

LC: 4 rpm, last 2 mins 5 rpm
9 mins @ 2x32kg; 38 reps

Armor building

Swings later

Warmup

LC:
6 mins @ 2x32kg; 5/4 rpm= 27 reps
...rest til HR < 100 bpm...
2 mins @ 2x32kg; 8 rpm

SN:  light recovery cardio
15 mins @ 12kg

Stretching

Swings later

Warmup

LC: (rest til HR < 90)
2x 5 mins @ 2x32kg; 5 rpm

Stretching

Park ruck w/kid:
2 miles w/ 30 lbs pack

Tried.  HR was 168-170 bpm at the end of the first set.  Breathing was rough but not too bad.  2nd set ending HR was 178 bpm and breath was ragged.  No puke.  Just fairly hard in the last 2 mins.

Nerve pain on left stomach is slightly worse today.  Nothing to be done but to bear it since there isn’t a rash anymore.  Nerve pain from shingles can last for months in some patients.  Meh.

Warmup

LC:
8 mins @ 2x32kg; 40 reps (4 rpm, last 2 mins 8 rpm)

....Vomit a little....

Stretching

Heavy swings later....

Officially off my preceptorship and new hire probation.

Lifted at the base....

Warmup

SN:
8 mins @ 22kg; 14 rpm

Swing:
50/50 @ 32kg

Warmup

LC:
2x 6 mins @ 2x32kg; 4 rpm

Swing:
20/20 42kg
20/20 32kg

Stretching

Stayed slow and focused on posture and breathing.  Headache wasn’t there and never showed.  HR and breathing was under control the whole time.  Started getting winded the 2nd set but just tried to relax and breathe.

Yesterday:

Warmup

LC:
6 mins @ 2x32kg; 6 rpm

Stretching

Swings later...

3-4 mins in the headache blossomed.  Powered through to 6 mins and wanted to vomit, dunno if it was from pain or exertion.  Prob both.  This was hard.  8/10 hard.  Tomorrow will be long and slow if possible.

Thinking the headache is from allergies.  Boy has been snotty and I’ve been stuffy.  Hit the Zyrtec up and I’m feeling better already.




Today:

Warmup

LC:
7 mins @ 2x32kg; 4 rpm

Armor building

OAJ later....

Headache started at 6 mins.  Called it at 7 mins.  Better but not 100%.

Banged the left knee, same one that was aching before, under the house working on some plumbing.  Had to put a brace on to lift.  Not too bad though.

Warmup

LC:
4 mins @ 2x32kg; 6 rpm

Headache amped up to high.  Called the session.

Stretching and rest.

Warmup

LC:
5 mins @ 2x32kg; 5 rpm
...rest 1 min...
1 min @ 2x32kg; 6 rpm

SN:
10 mins @ 22kg; 12 rpm

Armor building

Got drill this weekend and then an early Monday 1/2 shift on the helo.  May try to get some cardio in but that’s it for the next 3 days.

Warmup

LC:
4 mins @ 2x32kg; 5 rpm

Swing:
25/25 @ 42kg

Armor building

Hip/glute felt decent.  Didn’t want to stress it too much.  Tomorrow is another day.

Warmup

LC:
6 mins @ 2x32kg; 5 rpm

Stretching

BJJ later

Left lower lumbar and into glute, like sciatica, pain while in the rack.  Foam rolled and it feels better.  Work tomorrow.  Shouldn’t be an issue.  Think I just slept on it wrong.

Up late.  Maybe 3-4 hrs of sleep.

Warmup

LC:
8 mins @ 2x32kg; 4 rpm
...rest 1 min...
2 mins @ 2x32kg; 4 rpm

Stretching

Swings later before ER shift.

4/21

Stroller run:

4 miles in 36:07

4/22

Warmup

Swings:

2x 20/20 @ 42kg

Mobility work

Left knee is painful on the dips in LC so I did my accessory work and called it a day.  Apparently that run yesterday wasn’t a grand idea.  Felt good at the time.

Night flights seem to be all I’m getting here lately.  Anyhow....

Warmup

LC:
1.5 mins @ 2x32kg; 10 rpm
...rest til HR <100 ...="" p="">1.5 mins @ 2x32kg; 10 rpm
...rest 1 min...
1 min @ 2x32kg; 10 rpm

Stretching

Swings later....

Got a night shift at the ER tonight so pinched on time, both sleep and family.  

4/17

Warmup

LC:

4 mins @ 2x32kg; 6 rpm

2 mins @ 2x32kg; 6 rpm

Stretching 

Outside left knee into calf is hurting on some of the jerks.  Decided to call it.  May do BJJ today but will have a brace on it.

4/18

Warmup

LCPP:

15 mins @ 32kg; 6 rpm

Stretching

Did some knee tracking exercises followed squats varying the stance.  Felt good with nary an issue.  

May do some heavy swings later.

Flew all night.  No sleep.

Warmup

LC:

4 mins @ 2x32kg; 6 rpm

PP:

20/20 @ 36kg

Stretching

Lunch BJJ is a possibility but I’ll be fucked if it isn’t gonna be reluctantly.  

AM

Warmup

LC:
6 mins @ 2x28kg; 6 rpm

Run w/stroller:
2 miles in 16:12

Stretching

Warmup

LC:
5 mins @ 2x32kg; 6 rpm

Armor building

Hard but not dying.  Got a dentist appt and teaching a class later so this is it for the day.

Warmup

LCPP:
15 mins @ 28kg; 6 rpm

Armor building

Just wanted an easy session before heading off for a 3 day drill weekend and a PT test.

All night flight...

Warmup

LC:  2 mins rest/ set

4x 1 min @ 2x32kg; 10 rpm

Stretching

Longer set and armor building later in the day.

Warmup

LC: rest 2 mins
2 mins @ 2x32kg; 8 rpm
2 mins @ 2x32kg; 8 rpm
1 mins @ 2x32kg; 8 rpm

Stretching

Wanted 40 reps with some fast sets.  Never gonna get faster of I don't start pushing the pace. This didn't suck near as bad as I thought it would.

Back home...

Warmup

LC:
4 mins @ 2x32kg; 6 rpm

Jerk:
20 reps @ 2x34kg

Run:
2 miles in 16:01

Lower back a bit stiff.  Might be because I lifted so early in the AM, got family stuff this afternoon and all day tomorrow.

Upper body circuit

Stretching

Diet is still IF with a focus on lean meats and lots of veggies.  Progress is coming along.

Run:
3 miles in 26:18

Stretching

Lower body bodybuilding circuit

Run:

2 miles in 16:20

Stretching

Run:

3 miles in 26:11

Stretching

Warmup

LC:
5 mins @ 2x32kg; 6 rpm

Stretching

Armor building

Headache most of the day.  Got this done but not feeling great.

Warmup

LC:
6 mins @ 2x32kg; 5 rpm

Stretching

Not gonna lie, this was killer.  Grip and lower back is fatigued from the session yesterday.  Shows me how much more I need to grow to hit MS.

I may try for a set of LC or maybe jerks later if my grip and back are up to it.  PP tomorrow.

Warmup

LC: (1 min rest/ set)
6x 1.5 mins @ 2x32kg; 6 rpm

Armor building

Stretching

BJJ later

Warmup

LCPP:
20 mins @ 32kg; 7 rpm

SQ:
50/20 @ 185 lbs

Stretching

-AM-

Warmup

LC:
3 mins @ 2x32kg; 7 rpm

Stretching

-PM-

Warmup

LC:
3 mins @ 2x32kg; 7 rpm

Stretching

BJJ

Had a night flight. Only 3 hrs of sleep.

-AM-
Warmup

LC:
5.5 mins @ 2x32kg; 4 rpm

Stretching

-PM-
Warmup

LC:
5 mins @ 2x32kg; 4 rpm

Armor building

Stretching

Last set was tiring.  Grip was fatigued and had some forearm ache/burn.  Legs felt good.

-AM-
Warmup

LC:
5 mins @ 2x32kg;  4 rpm

Stretching

-PM-
Warmup

LC:
5 mins @ 2x32kg;  4 rpm

Stretching

BJJ

Run;
2 miles in 15:05

2/25
Warmup

LCPP:
10 mins @ 32kg; 7 rpm

LC:
3 mins @ 2x32kg; 6 rpm

SQ:
50/20  @ 185 lbs

Stretching

2/26
Warmup

LC: (5 mins rest between sets)
2x 5 mins @ 2x32kg; 4 rpm

BJJ mobility

Stretching

Wanted 5 rpm but the 1st min showed me my legs weren’t gonna make it so I slowed down.

2/27
-AM-

Warmup

LC:
5 mins @ 2x32kg; alternating 4/5 rpm

Stretching

-PM-

Warmup

LC:
5 mins @ 2x32kg; alternating 4/5 rpm

Stretching

BJJ later

2/28
-AM-

Warmup

LC:
4.5 mins @ 2x32kg; 4 rpm

Stretching

-PM-

Warmup

LC:
4 mins @ 2x32kg; 4 rpm

Stretching

Sore and tired.


3/1
Warmup

LCPP:
10 mins @ 32kg; 8 rpm
5 mins @ 32kg; 10 rpm

SQ:
100 reps at BW+ toddler

Stretching

2/23/18

Warmup

LC:
5 mins @ 2x32kg; 4 rpm

Stretching

Gotta work the ER tonight and got errands to run today. Dunno if the PM session will happen.


2/24/18

Been up since 0630 yesterday.

Warmup

LC:
5 mins @ 2x32kg; 4 rpm

Stretching

Just putting in the time today. Not really concerned with volume since I'm so tired.  Might do PP and LC tomorrow.

Warmup

LCPP:

10 mins @ 36kg; 6 rpm

...no rest...

10 mins @ 32kg; 6 rpm

SQ:

100 reps @ bw

Stretching 

Arms started to give out towards the end.  HR popped up to about 160 bpm during the first 10 mins but dropped down to about 140-145 bpm for the remainder.

36kg for this movement is heavy.  Blah.

-AM-

Warmup

LC:
5 mins @ 2x32kg; 4 rpm

Stretching

-PM-

Warmup

Jerk:
3.5 mins @ 2x32kg; 25 reps

Armor building

Stretching

BJJ

-AM-

Warmup

LC:
4 mins @ 2x32kg; 4 rpm

Stretching

-PM-

Warmup

LC:
4.5 mins @ 2x32kg; 5 rpm

Stretching

2/15
-AM-

Warmup

LC:
6 mins @ 2x32kg; hold OH for 3-4 breaths, 3-4 rpm

Stretching

-PM-

Warmup

LC:
3.5 mins @ 2x32kg; 5 rpm

Armor building

Felt a little rough and tight.  Ended up doing a really slow set holding the lockout for 3-4 breaths.  PM set I wanted to move a bit faster.


2/16

-AM-

Warmup

LC:
4.5 mins @ 2x32kg; 6 rpm

Stretching

-PM-

Jerk:
3 mins @ 2x32kg; 25 reps

Armor building

BJJ later

Felt like maybe my Pm set needed some more work just from the rack since my forearms and palms were aching from the 6 mins slow set yesterday.  Had it again but it was less.  Surprised at how easy Jerk was.  I think 30-40 is doable without any issue as long as manage my breathing.

On shift....

Recovery Run:

2 miles in 16:02

Stretching

Had a late night call so not much sleep.

-AM-

Warmup

LC:
4 mins @ 2x32kg; 5 rpm

Stretching

-PM-

Warmup

LC:
4 mins @ 2x32kg; 4 rpm

Armor building

Stretching

-AM Session-

Warmup

LC:
3 mins @ 2x32kg; 6 rpm

Stretching

-PM-

Warmup

LC:
5 mins @ 2x32kg; 4 rpm

Armor building

BJJ

-AM-

Warmup

LC:

4 mins @ 32kg; 5 rpm

GtG Gada @ 40 lbs

-Pm session-

LC:

5 mins @ 2x32kg; 4 rpm

Stretching 

-AM session-

Warmup

LC:
3 mins @ 2x32kg; 6 rpm

Stretching

-PM session-

LC:
5 mins @ 2x32kg; 4 rpm

OALC:
5 mins @ 36kg; 52 reps

BJJ later

https://youtu.be/TbjSrK1N7Dw

Warmup

LCPP:  30 mins @ 32kg; 5 rpm

Stretching

Nap and get ready for flying tonight.

https://youtu.be/jxElb-em_ho

Warmup

LC:
4 mins @ 2x34kg; 4 rpm

Stretching

Had some pulling/burning on the grip so decided to call it just one set today.  Hands are still acclimating to the increased volume.  Don’t want to mess up the 30 mins PP attempt tomorrow.

The heavier bells felt decent.

-AM-

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

-Lunch-

LC:

5 mins @ 2x32kg; 4 rpm

Weighted cals

Warmup

Run:

1 mile

LCPP:

20 mins @ 32kg; 6 rpm (PR)

Run:

1 mile

Warmup

LC:
4 mins @ 2x32kg; 5 rpm

Stretching

.....later....

LC:
3 mins @ 2x32kg; 5 rpm

BJJ

More stretching

-AM-
Warmup

LC:
5 mins @ 2x32kg; 4 rpm

-Lunch Metcon with Prof Rodrigo-

-PM session-
5 mins @ 2x28kg; 6 rpm

Stretching

Not easy.

Warmup

LC:
6 mins @ 2x24kg; 6 rpm

Stretching

Easy weight and pace.  Back felt good.  Grip and quads were a little tired.  Right ham was tight but manageable.

Tonight after a 2.5 hr drive from another base....

Warmup

LCPP:
6 mins @ 32kg; 8 rpm

Stretching

More mock flights and scenarios tomorrow.

Nap 3 hrs, then....

Warmup

LCPP:
20 mins @ 28kg; 8 rpm
...3 mins rest...
5 mins @ 28kg; 8 rpm

Armor building

Almost at failure at 20 mins.  Let the HR drop and then squeaked in the last 5 mins.  It’s a big difference compared to the 24kg.

Warmup

LC:
5 mins @ 2x32kg; 4 rpm
3 mins @ 2x32kg; 6 rpm

SQ:
50/20 @ 175 lbs

Armor building

Nap time before work.