OALC: 6 min @ 24kg; 8 rpm
Stretch: 5 min in the shower

Worked for a long shift today and have EMT class from 6-10pm tonight some just something quick. Tomorrow is a rest day and then I will probably hit the next three as follows:

Day 1- Volume sets of LC w/ 24's
Day 2- Timed set of OALC w/ 24 + Jerks w/ 24's
Day 3- Depends on how I feel.

A little bit of a departure. I have been out working in the yard since about sun up so I am a bit tired.

OALC: 5 min @ 24 kg; 8 rpm
Jerk: 3x10 @ 2x24kg
Chin: 1x15 @ bw

I can see how working OALC can help my overall LC numbers.

Feeling beat up from beer and some shrooms this weekend coupled with manual labor all day today. But here it is regardless.

LC: 3 sets of 10 reps/ 15 sec rest per set; 2x24kg
Press: 3x5 @ 2x24kg
OALC: 15 min @ 12 kg; 8 rpm

GTG all day:
Bench- sets of 2 reps @ 185
Curls: sets of 10 @ 55 lbs
BW Squats- sets of 10

Probably gonna hit 15-25 sets today of each.

LC: 7 min @ 2x16kg; 7 rpm
Press: 3x3 @ 32kg
Stretch like hell and nap.

Felt the ring dips today in my chest/shoulders while in the rack. Not bad but made it a little bothersome.

LC: 3 sets of 10 reps/ 30 sec rest per set; 2x24kg
Rack hold: 2x 2 min @ 2x24kg
Ring dip: 3x5
Chin: 1x15

LC: 2x 5 rounds of 5 reps/15sec per rest; @ 2x24kg; 50 reps
OALC: 10 mins @ 16kg; 10 rpm

LC: 3 rounds of 10 reps/30 sec of rest; @ 2x24kg
OALC: 15 mins @ 12kg; 10 rpm
Press: 2x3 @ 32kg
Pack Squat: 2x10 @ 60 lbs

LC: 6 min @ 2x16kg; 7 rpm
Clean: 3x10/ 15 sec rest per set; @ 2x24kg
Chins: 2x10

I can tell that my endurance has declined. Going to be adding in some longer sets with the 16's at least once per week.

LC: 5 rounds of 5 reps/ 15 sec per round; @ 2x24kg; ttl= 25 reps
Jerk: 5 rounds of 5 reps/ 10 sec per round; @ 2x24kg; tt= 25 reps
Swing: 50 reps @ 32kg; 25l/25r

LC: 5 mins @ 2x16kg; 7 rpm
Lots of stretching- primarily in transitioning from "table top" to the plow position. So some deck squatting was involved but not the focus.

Felt kinda beat up today so just a bit of light work with the 16's to get the blood pumping. Gonna take a nap and see how I feel after. I might hit the 24's a bit for either jerks or an actual timed set.

After nap revelry:

Jerks: 2x 2 mins @ 2x24; 6 rpm; ttl: 24 reps

Grip in general feels fatigued. Eh.

LC: 6x 3-4-5 ladders; @ 2x24kg; ttl: 72 reps
Swings: 100 reps @ 12kg; 50l/50r
Chins: 1x10

Rest for LC was never more than 1 min.

LC: 2x5 rounds of 6 reps/ 15 secs per set; 2x24kg; ttl: 60 reps
Chins: 1x10

This tuckered me out. I like the format though. It is just enough to get the HR up to an uncomfortable level. Shoulders and grip are fatigued but not overly so. Going to milk this style of training as I slowly trim the rest time and add a rep or so. I may go for a run and do some GPP stuff to loosen up. My cardio training will be growing as it gets warmer. I won't promise to be an contender for the abby-one since I don't give a fuck about that...this huffing and puffing with the heavier bells has got to go though.

LC: 4 min @ 2x16kg; 10 rpm
Clean: 4 rounds of 10 cleans/30 sec of rest; 2x24kg
Ring Dips: 2x10
Chins: 2x10

LC: 15 rounds of 3 reps/ 15 sec of rest; @ 2x24kg; ttl of 45 reps
Jerk: 2 mins @ 2x24kg; 6 rpm
Swings: 16 kg; 50r/50l

I really tried to focus on technique during the LC so I ended up spending a lot of time in the rack paying attention to the bump. This led me to wanting to just hit some jerks and realizing that I am cleaning the bells out instead of in a straight line. This is why my grip is getting taxed so quickly I think. Tomorrow I will have a similar format of LC of some sort followed by working on the cleans. I may or may not throw in some BW stuff in.

LC: 2x3 min @ 2x24kg; 8 rpm
OAS: 4 min @ 16kg; 12 rpm
Chin: 1x10 @ bw

LC: 10 rounds of 5 reps/30 sec of rest; 2x24kg; ttl of 50 reps

LC: 4x10 @ 2x24kg; 1 min rest/ set
OALC: 3 min @ 32kg; 6 rpm
Swings: 20 reps @ 2x24kg

LC: 3x10 reps @ 2x24kg; 1 min rest per set
FSQ: 3x5 @ 2x24kg
Chin: 3x5
Stretch: 10 mins

Working on building general work capacity and volumes with the 24's. After I get to where I am going I will worry about my Rank I numbers. I feel weak with these damn things. I will be tossing some timed sets in every now and again. Main focus will consist of volume work along with timed sets with the 16's and OALC with the 32 along with BW stuff cuz it is good for me.

LC: 3x2 min @ 2x24kg; 6 rpm
Press: 30 reps @ 2x16kg; all one set
Chins: 30 reps

Bareknuckle sparring for about 1.5 hrs. Buddy of mine who is into boxing wanted some work so we went on average of 2 min rounds. Good stuff. No head shots, only body shots...though we both had a couple of slip ups. Fun shit.