Warmup

LC:
8 mins @ 2x24kg; 6 rpm = 48 reps
....5 mins rest....

4 mins @ 2x24kg; 6 rpm = 24 reps

ttl:  12 mins/ 72 reps


Pushups:
3x6 @ bw

Run:
2 miles in 24 mins

Worked a 24 hr shift yesterday and got to bed around 0400 this morning.  Needless to say I am a little sleepy.  Still managed to pull this one off.  

Warmup

LC:
11 mins @ 2x22kg; 6 rpm = 66 reps

Rows:
3x8 @ 2x22kg

Run:
3 miles in 30 mins

Warmup

LC:
6.5 mins @ 2x24kg; 6 rpm
....5 mins rest....
4 mins @ 2x24kg; 6 rpm
....3 mins rest....
3 mins @ 2x24kg; 8 rpm

Pushups:
3x5 @ bw

Run:
1.5 miles in 10.25 mins

Warmup

LC:
4.25 mins @ 2x28kg; 6 rpm = 26 reps
.....5 mins rest....
3 mins @ 2x28lg; 6 rpm = 18 reps

ttl time/reps:  7.25 mins/ 44 reps

Run:
1 mile walk; legs feeling toasted today

Stretch and done.

Warmup

LC:
5 mins @ 2x24kg; 6 rpm
.....5 mins rest.....
5 mins @ 2x24kg; 6 rpm
....5 mins rest.....
4 mins @ 2x24kg; 7 rpm

ttl time/reps:  14 mins/ 88 reps

Row:
2x8 @ 2x24kg

Run:
2 miles in 20 mins; all hill
1 mile walk w/ the wife

Stretch and done.

Warmup

LC:
4 mins @ 2x28kg; 6 rpm

Run:
3 miles; 30 mins


Rushed for time due to celebrating grandfather's bday.

Warmup

LC:
7 mins @ 2x24kg; 6 rpm

Stretch and done

Ran all night on the ambulance with no sleep.  Sadly this was not that hard but I was mentally done with the set and running low on time since this weekend includes my wife and my grandfather's birthdays.

Warmup:

LC:
6 mins @ 2x28kg; 6 rpm = 36 reps (PR for time and reps)

Rows:
2x12 @ 2x22kg

Run:
2 miles in 21 mins

Stretch and done

Warmup

LC:
7 mins @ 2x24kg; 6 rpm = 42 reps
.....5 mins rest.....
6 mins @ 2x24kg; 6 rpm = 36 reps
....5 mins rest.....
3 mins @ 2x24k;g 5 rpm =  15 reps

ttl:  93 reps


Pushups:
3x6 reps @ bw

Run:
3 miles in 30 mins; hilly course

Warmup

LC:
3 mins @ 2x28kg; 6 rpm
....5 min rest....
3 mins @ 2x28kg; 6 rpm
....5 min rest....
3 mins @ 2x28kg; 6 rpm

ttl:  54 reps

Really tried to get deeper on my dips.  I could definitely feel it in my legs.

Warmup

LC:
7.5 mins @ 2x24kg; 6 rpm = 45 reps
.....5 min rest.....
4 mins @ 2x24kg;  6.5 rpm = 26 reps

ttl:  71 reps

Rows:
2x10 @ 2x22kg

Run:
3 miles in 27 mins

LC:
4 mins @ 2x28kg; 6 rpm = 24 reps
....3-4 min rest.....
2 mins @ 2x28kg; 6 rpm = 12 reps

Pushups:
2x8 @ bw

Later in the afternoon:

LC:
3 mins @ 2x28kg; 5 rpm = 15 reps

Run:
2 miles in 20 mins

Warmup

LC:
6 mins @ 2x24kg; 6 rpm = 36 reps
......5 min rest......
6 mins @ 2x24kg; 6 rpm = 36 reps
.......after jog......
2 mins @ 2x24kg; 8 rpm = 16 reps

ttl:  88 reps

Pushup/Chin combo:
3x5 @ bw

Jog/Walk:
1.5 miles in 20 mins  (good breathing and taking long strides)

Warmup, then...

LC:
5.25 mins @ 2x28kg; 33 reps (PR)

Run:
3 miles in 40 mins

Chins:
2x5 @ bw

Stretch and done.

Warmup

then...

LC:

8 mins @ 2x24kg 6 rpm = 48 reps

.....5 mins rest.....

5 mins @ 2x24kg; 6 rpm = 30 reps

Pushups:

2x5 @ bw

Run: 

2 miles @ light jog pace

Progress

LC:
5 mins @ 2x28kg; 6 rpm = 30 reps (PR!)

Rows:
2x10 @ 2x22kg

Stretch and done.


Will run later.............

LC:
4 mins @ 2x24kg; 6 rpm
.....2 min rest....
6 mins @ 2x24kg; 6 rpm

Pushups:
2x5 @ bw

Stretch

LC:
4.75 mins @ 2x28kg; 5 rpm = 25 reps

Chins:
2x5 @ bw

Run:
2.5 miles @ easy pace

Slowed it down to focus on relaxing in the rack and not overshooting my cleans so high.  I think I managed it decently.  Rack started to tighten up a little towards the end.  Legs, elbows, and shoulders felt fine.  Breathing felt great.

LC:
4.5 mins @ 2x28kg; 6 rpm =  27 reps (PR)

Pushups:
2x5 @ bw

Run:
2 miles @ a decent pace

LC:
5 mins @ 2x24kg; 7 rpm = 35 reps
2 mins @ 2x24kg; 10 rpm = 20 reps

Jog/Walk:
40 mins varying pace w/ the wife and pups

Stretch

Up all night running calls on the tail end of a 48 hr shift.  Feeling good as far as the moving parts go, just tired.