LC: 4x3 min @ 2x24kg; 4 rpm
Pushups: 2x10
Chins: 15 reps

The bells felt heavy today. Oh well. Still got it done, even if it was a weak effort.

[b]OH Anyhow Challenge[/b]

BW: 178

Weight lifted: 145 lbs

10 mins @ 5 rpm

16 mins @ 2 rpm

4 mins @ 3 rpm

ttl: 94 reps

Followed by 10 mins of stretching; focus on shoulders and hammies.

LC: 7 min @ 2x24kg; 3 rpm

Yesterday I did a 30 min walk/jog with the pup.

Today:

LC: 6 min @ 2x24kg; 4 rpm

Pushups: 2x10

Stretch: emphasize lower back and hammies

Press: 5x6 @ 32kg; 30L/30R
Gob Squat: 3x5 @ 32kg
Stretch

Had one too many last night so this is my atonement.

LC: 6 min @ 2x24kg; 3 rpm

OALC: 10 mins @ 12kg; 6 rpm

Chins: 10 reps

Part of me wants to say that I am a pussy for not uping the rpm's at this point but I felt like I could have suffered to 7 mins tonight and that is not bad. Little by little.

Time for some Fresca and Tuna Helper.

Rack Press: 3-2-1-2 min @ 2x24kg; @ 5 rpm= 40 reps

Suitcase SQ: 3x5 @ 2x24kg

Press: 1x3 @ 32kg ( just cause)

The Rack Press at 5 rpm definitely showed me that I need to stay there for a bit. I was originally trying for 4 min the first set but realized that my form would deteriorate to a point of me damaging my shoulder in the press. All in all a good training session and I am looking forward to the day off tomorrow.

OALC: 4 min @ 32kg; 5 rpm
LC: 4 min @ 2x24kg; 4 rpm
Stretch: 10 mins

I might do a light set of snatches or OALC with the 12kg or 8 kg tonight.

LC: 5-3-2-1 @ 2x24kg; 4 rpm= 11 min @ 44 reps
Chin: 10 reps
Pushup: 10 reps

Press: 4x10 @ 2x24kg
Squat: 5x135, 3x155, 3x185, 3x205, 2x215
Ez curl: 4x10 @
swim for fun

LC: 2 min @ 2x24kg; 8 rpm
LC: 3-2-1 @ 2x24kg; 3 rpm

PU/Chin Complex: 3x5

BW @ 180 lbs at the moment.

Doing these timed ladders, I am feeling a lot more solid and confident using the 24's. I can definitely tell that my work capacity with them has increased. Overall my physique is staying about the same with my bw staying in the low 180's and my bf% staying in the low teens. All in all I will agree that as a means of getting the ultimate beach body, timed sets is not the way to go....BUT it does lend itself to a decent physique if diet is maintained. I will probably venture more towards looking sexy once I hit my Rank I numbers, until then it will be this style of working out.

LC: 5-3-2-1 min @ 2x24kg; 4 rpm= 11 min @ 44 reps
Chins: 12 reps
Stretch

Press: 4-3-2-1 min @ 2x24; 3 rpm= 10 min @ 30 reps
Suitcase SQ: 2x20 reps @ 2x24kg
Stretch

LC: 4-3-2-1 min @ 2x24kg; 3 rpm= 10 min @ 30 reps
Chin: 10 reps
Pushups: 10 reps

Really focusing on building the grip endurance that I have sorta neglected. I know that I can do a 20-30 rep sprint set of jerks with the 24's and still be able to hang there in the rack...but throw in the cleans and my forearms start dying real quick. Gonna try and lower my rpm's and just suck it up for a bit.

LC: 4 min @ 2x24kg; 5 rpm
LC: 2 min @ 2x24kg; 4 rpm
Chin: 10 reps @ bw
Burpee: 2 reps

Press: 4x2 min @ 2x24kg; 5 rpm
Suitcase SQ: 2x15 @ 2x24kg
Stretch

OALC: 4 min @ 32kg; 4 rpm
LC: 4 min @ 2x24kg; 5 rpm
Stretch

LC: 5 mins @ 5 rpm
Swings: 25L/25R @ 24kg
Chins: 15 reps

Spent 5 hours loading and hauling mock "patients", some up to 320 lbs, up and down spiral and zigzag staircases. All in all I had fun and while the zigzag stairwell gave us some issues I had no issues holding up my end plus some. I can definitely say that the all the timed set stuff that I have done with the KB's helped with being able to hang on to that stretcher, especially with the heavier folks.

Since I spent all that time doing the equivalent of rack pulls and farmers walks I got home and did the following:

Press ladder: 3-2-1 min @ 2x24kg; 5 rpm; ttl= 30 reps