X3 week 7 push day 1

AM BJJ:  mostly standup and hand fighting 

 X3 week 6, push 2

HSN:

10 mins @ 22kg; 100 reps

OALC:

4 mins @ 22kg; 40 reps 

 Warmup

X3 week 6, push 1

HSN:

20 mins @ 22kg; 200 reps

Walk later

  X3 week 5, push 3

OALC:

4 mins @ 36kg; 6 rpm

HSN:

10 mins @ 22kg; 115 reps

36kg definitely felt heavy.  I remember doing this for 10 mins at 10 rpm.  Jeezus I need to get back to lifting the heavier bells.

 X3 week 5, push day

 X3 week 5, pull day 1

Run:  2 miles

 Keeping up the x3 weekly layout.  I believe it changes on week 5.

LC:

3 mins @ 2x24kg; 6 rpm

HSN:

24 mins @ 22kg; 208 reps

Slow and easy today.  Knee felt great overall during LC.

 Week 4 X3, pull day 2

Delivery came for building materials some time in the early morn.  Dropped it off on the front driveway. So I spent my afternoon moving about 2 tons worth of materials to the back area for staging.

 Week 4 X3 push 2

Run:

3 miles in 26:00

Stretching

 Week 4 X3 pull day1

 Week 4 X3, push day 1

HSN:

20 mins @ 22kg; 200 reps

Stretching

Putting together an outbuilding/tool shed.

 Been sticking to the X3 schedule.  Finally got a kettle session in.

Warmup

HSN:

16 mins @ 22kg; 10 rpm

X3 week 3, pull 2

Drill weekend coming up so maybe a run but that’s it.

 X3 week 3, push day.

Now on day shift so workout schedule will change a bit, hopefully for the better.

 X3 week 3, pull day

 X3 Week 3, push day.  

Still shooting for 40 reps on all sets.  Overhead press is still sitting at 25-30 reps.  Tri's are fried after the chest and tricep press sets.

 Run:  3 miles in 27:00