LC:
3 mins @ 2x24kg; 10 rpm

Rows:
2x10 @ 24kg

Stretch and done.

Spent the last 2 days staying up late getting my clinical notebook for medic school finished up.  Pretty much done but the late nights + early mornings have me tuckered.

The LC felt good.  I'm still trying to get more out of my legs by going deeper.  It felt like my fixation was a little better today.

Lifting shoes should be here by week's end.

LC:
5 mins @ 2x24kg; 5 rpm (3 breaths spent in lockout)

Ring Dips:
5x3 @ bw

Jump rope:
200 skips

Stretch and done

LC:
5 mins @ 2x24kg; 6 rpm
.......5 mins of rest (due to stomach protesting).......
5 mins @ 2x24kg; 6 rpm

Chins:
2x12 @ bw

My stomach has been ok up until today.  Gotta get over this before the meet.

LC:

3 mins @ 2x24kg; 8 rpm

Ring Dips:

3x5 (focus on going into an almost tuck planche at the top)

Weighted Vest Walk:

1.5 miles @ 50 lbs 

Warmup....then


LC:
7 mins @ 2x24kg; 5x6 rpm, 8, 10 = 53 reps  (1 rep away)

Chins:
2x8 @ bw

Stretch and done.

If I did the math right that was 1 rep away from the needed 54 reps.  I know my form suffered on the last 2 mins but I had to go for it.  Felt good until the last minute.  I can definitely feel the fatigue from yesterday in my legs.

After working a 48 hr shift in the county I went and passed the CPAT for the local fire department. Not too hard and 1 min and 8 secs left. I could've gotten a better time if I had sped up some during the walking portions but I saw 2 guys hit "the wall" from pushing too fast so I took a measured approach. Final HR after all said and done was 147 bpm. Not bad at all. Since it is a pass/fail test I passed and that is that. The proctors were impressed that I decided to test my first ever attempt and passed with a good time. Seeing as I have only done LC and a couple of sessions on the stairs at the park it definitely speaks highly of GS training in this regard. My legs felt fine through out the whole thing.

Now all I have to do is pass my paramedic boards, interview well, and maybe I will have a shot at getting on the department. Interview is scheduled for Sept 24.

After that went home and chilled for a bit and then did this:

Warmup:
Jerks: 10 reps @ 2x22kg
Stretch

then.........

LC:
5 mins @ 2x24kg; 6 rpm

Ring Dips:
3x5 @ bw

LC:
3 mins @ 2x24kg; 10 rpm

Chins:
3x8 @ bw+ 10 lbs

Stair Climbs:
8x w/ 50 lbs vest + 2x10 lbs DB = 800 steps @ 70 lbs

Jog:
2x400 meters

Random OH work with a friend at the park with the 16's.

LC:
7 mins @ 2x24kg; 7, 7, 7, 7, 6, 6, 8 = 48 reps

Ring Dips:
2x6

Fixie ride to work and back:
16 miles @ a easy commute pace  (HAWT!)

LC:
5 mins @ 2x24kg; 7 rpm

Chins:
2x12 @ bw

Stretching and general mobility stuff.  Might go for a jog later.

LC:
3 mins @ 2x24kg; 10 rpm

Ring Dips:
2x6 @ bw

Stretch and done.

LC @ 2x24kg; 7, 7, 6 rpm (final 5 mins)= 44 reps (10 from Rank)

Chins:
2x12@ bw

Stair climbs (100 steps up and back):
6x w/ 50 lbs vest and 2x10 lbs DB ea hand

Light jog cooldown:
400 meters

LC:

5 mins @ 2x24kg; 6 rpm

Ring Dips:

2x10 @ bw

Stretch and done

Was going to go for an 7-8 rpm pace but my legs and lower back were not into that so I slowed it down and just waited it out at 6 rpm. Felt good but I can tell that the stair steps played into it some.

Warmup:
Stretching (especially calves)
Pink bell SN & Swing
Jerks: 15 reps @ 2x22kg

LC:
3 mins @ 2x24kg; 9, 10, 10 = 29 reps

OA assist Chins:
2x4 @ bw

Chins:
2x8 @ bw

Later @ park:

Stair climbs:
6x w/ 50 lbs vest and 2x10 lbs DB ea hand

Light jog cooldown:
400 meters

More stretching

Warmup:
Stretching
Jerks: 15 reps @ 2x22kg
Jog:  6 mins

10 mins then

LC:
7 mins @ 2x24kg; 6 rpm

Dips:
25 reps @ bw

Stair Climb:
4x up stairs w/ 50 lbs vest (more info later)

LC:
5 mins @ 2x24kg; 6 rpm
.....2 min bathroom break
2 mins @ 2x24kg; 6 reps, 10 reps

OA Assist Chins:
2x3 @ bw

Chins:
1x12 @ bw

Jog:
40 mins

My stomach held out a little longer than yesterday but still felt like it would explode.  I had some issues with my stomach before getting sick but now it seems a little more prevalent.  I am hoping it will adjust with more time under the 24's.  Regardless, I am cleaning up my diet a little and doing away with diet sodas for the foreseeable future.

BW today was 169.

LC:
3 mins @ 2x24kg; 7 rpm
2 mins @ 2x24kg; 7 rpm

Stretch and done.

Goal was 7 mins @ 7 rpm and that bombed.  My legs felt very dead.  I almost dropped a bell on my head on the last rep of the first set.  I thought I could regroup and hit it the 2nd set and that was worse.  An abortion of a workout if there was one.

LC:
4.5 mins @ 2x24kg; 8 rpm

Bulgarian Ring Dips:
2x8 @ bw

Was going for 5 mins and I would've nailed it but ended up hitting the last 30 secs and had to take a massive crap.  I am thinking it might have something to do with my diet soda intake because it only seems to effect me if I have more than one a day.   Regardless, it is progress seeing as my last 4 min test I could barely keep 8 rpm.

Tomorrow will be 7 mins.

LC:
3 mins @ 2x24kg; 9 rpm

Assisted OA Chins:
2x4 @ bw

Chins:
1x10 @ bw

LC:

10 mins @ 2x22kg; 6 rpm (PR)

Bulgarian Ring Dips:

2x8 @ bw

No video as it ran out of memory and stopped recording.  

10 mins @ this pace was not easy but it wasn't hard.  It is amazing what 4kg makes.  Rank 1 is around the corner.