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.