Warmup

LC:
7 mins @ 2x28kg 5 rpm = 35 reps

Chins:
2x8 @ bw

Run:
2 miles in 20 mins

Stretch and done.

Warmup

LC:
4 mins @ 2x28kg; 5-4-5-4 = 18 reps
5 mins @ 2x28kg; 5 rpm = 25 reps

Pushup:
2x12 @ bw

Stretch and done.

Warmup

LC:
6 mins @ 2x28kg; 5 rpm = 30 reps
4 mins @ 2x28kg; 5 rpm = 20 reps

Chins:
2x6 @ bw + 10 lbs

Run:
2 miles in 15 mins  (hard)

Stretch and done

Warmup

LC:
4 mins @ 2x28kg; 5 rpm

Run:
1.5 miles in 12 mins

Stretch and done.

LC:

5 mins @ 2x28kg; 5 rpm

4 mins @ 2x28kg; 6 rpm

Push-ups:

3x12 @ BW

Run:

2.3 miles in 25 mins (hilly route at the inlaws)

Warmup

LC:
6 mins @ 2x28kg; 4 rpm = 24 reps

Chins:
2x5 @ bw + 10 lbs

Run:
2 miles in 18 mins

Stretch and done.  Knees were stiff going into this but they were fine once warmed up.

Warmup

LC:
6 mins @ 2x28kg; 5-4-5-4-5-4 = 27 reps
4 mins @ 2x28kg; 5 rpm = 20 reps

Pushups:
3x10 @ bw

Jump rope work in place of running due to heavy rain

Stretch and done.

Warmup

LC:
3 mins @ 2x28kg; 8 rpm = 24 reps
3 mins @ 2x28kg; 8 rpm = 24 reps

Chins:
2x5 @ bw

Run:
2 miles in 24 mins (braced/wrapped the left knee and walk/jogged this)

Stretch and done.

Twisted the left knee last night on the scene of an accident.  Nothing major but it was not happy after the 1st set of jerks.  Irritation in the lateral rear portion of the knee.  Just felt like something was pulling when I extended for the jerk.  I went ahead with the 2nd set and it was slightly more angry so I called it.  It feels like a light strain and should not cause any issues after today.

Wrapped the knee tight and did a light jog/walk to get some blood going through it.  It feels great right now.  Gonna rest it and use some topical anti-inflammatory on it.

Warm up

LC:
10 mins @ 2x28kg; 4 rpm

Pushup:
2x10 @ bw

Run:
2 miles in 18 mins

Stretch and done.

Warmup

Jerks:
3 mins @ 2x28kg; 10 rpm = 30 reps

LC:
6 mins @ 2x28kg; 4 rpm

Chins:
2x5 @ bw

Run:
1.5 miles 15 mins

Warmup

LC:
6 mins @ 2x28kg; 4 rpm

Run:
2 miles in 16 mins

Stretch and done.

Warmup

Jerks:
3 mins @ 2x28kg; 11 rpm = 33 reps
3 mins @ 2x28kg; 8 rpm = 24 reps

LC:
5 mins @ 2x28kg; 4 rpm

Run:
2 miles in 20 mins

Stretch and done.

Warmup

LC:
7 mins @ 2x28kg; 4 rpm = 28 reps (breath in lockout before dropping)

Jerks:
4 mins @ 2x28kg; 7 rpm = 28 reps

Chins:
2x5 @ bw

Run:
2 miles in 17 mins

Stretch and done

Warmup

LC:
5 mins @ 2x28kg; 4 rpm = 20 reps

Cleans:
3 mins @ 2x28kg; 10 rpm= 30 reps

Run:
2 miles in 20 mins

28s are feeling lighter than they have in the past.  This makes me feel good.  Just wanted to get some good reps in and not really tax myself.  Reps in the bank, so to speak.

LC felt good and the technique feels like I am fighting the bells a lot less than I used to.  More flow, less fight.  Doesn't change the fact that it is still hard work, but it means I am inching towards the right direction.

Cleans were for technique work and felt solid.  Breathing was good and no real hinkiness going on.  The healed up tear on the right hand split from the bell sitting on it in the rack.  Nothing major but terminated the set at 3 mins to avoid any more tearing.  Tomorrow is a 24 on the truck so I will doctor it from now until Monday and see what I come up with.  Might just hit a set of LC and a decent run on Monday to give it a little more time to toughen up.

Run felt great.

Warmup

LC:
7 mins @ 2x28kg; 4 rpm

Chins:
2x5 @ bw


Rushed for time so no run.  Xmas errands and decorating going on today plus the usual pay day shenanigans from the sorry employer.  Pretty happy with this.

Warmup

LC:
6 mins @ 2x28kg; 4 rpm = 24 reps

Cleans:
3 mins @ 2x28kg; 10 rpm = 30 reps

Runs:
2 miles in 20 mins

Wanted to keep it slow on the LC training for two reasons:
     1) I wanted to slow it down, focus on good technique, and let myself get in the groove of the movements.
     2) I didn't want to go to fast and end up reopening my palm, thus limiting my ability to do the assistance      
         clean set.

LC felt good.  Still getting in the groove and the muscles in my chest tightened up some from the combined clean and jerks.  I really liked the slower pace and would not mind pushing this to 10 mins just because my body really doesn't like being under the bells for that long.  I can see that my body, stomach and muscles, would rather go all out for a brief 5-6 mins and then stop.

Cleans felt nice and easy.  Lower back was a little prefatigued from the LC set but nothing bad.  Was going for a 5 min set but the tear on my hand started threatening to open so I called it at 30 reps.  Better have a shorter day today and still be able to train come Friday.

Warmup

LC:
3 mins @ 2x28kg; 5 rpm

Run:
3 miles in 28 mins

Stretch and done

Felt like I needed some LC and tried it.  Breathing was out of whack but manageable.  The torn spot on my right hand opened a little.  Not from the pulling of the bell in the clean, but from the weight of the handle sitting on it in the jerk.  Called it since I did not want to open it worse and create more hold ups down the road.  Opted for a good run instead.

Warmup

Jerks:
5 mins @ 2x28kg; 6 rpm = 30 reps

Cleans:
6 mins @ 2x28kg; 10 rpm = 60 reps

Run:
2.5 miles in 19 mins

Jerks were just maintenance level.  Felt nice and easy.  Tried to be snappy and quick getting under the bells.

Cleans were good until the last minute.  The handle on the right hand slid forward and pinched a callous.  Tore with some minimal blood.  No pain.  Will clean it and salt it so it shouldn't be a problem next session.

Run was an easy stretch of the lungs.