Warmup

LC:
5 mins @ 2x32kg; 4 rpm = 20 reps (PR)

OAJ:
4 mins @ 32kg; 14/14

Run:
2 miles in 17:17

Stretched and done.

Warmup

LC:
11 mins @ 2x28kg; 4 rpm (last 3 mins @ 6 rpm) = 54 reps

Situps:
30 reps

Stretched and done.

Wanted a run but it was storming.

Warmup

LC:
8 mins @ 2x28kg; 5 rpm = 40 reps

Dips/Chins:
30/30 @ bw + 10 lbs

Stretched and done.

Warmup

LC:
8 mins @ 2x28kg; 5 rpm = 40 reps

Situps:
50 reps

Run:

Spent the last week at the beach.  Did a set or two with the 32's but primarily just swam, kayaked, and ran.

Today back home............


Warmup

LC:
6 mins @ 2x28kg; 5 rpm

Stretched and done.

Kayaking: 1.5 hrs in the bay Pushups: 50 reps @ bw Hindu pushups: 50 reps @ bw BW SQ:  50 reps @ bw (pause and stretch at the bottom)

Warmup

LC:
4 mins @ 2x32kg; 4 rpm

Pushups:
20 reps @ BW

Beach run:
1-2 miles

Misc swimming and kayaking

Warmup

LC:
4 mins @ 2x32kg; 4 rpm = 16 reps
4 mins @ 2x32kg; 4 rpm = 16 reps

ttl time/ reps:  8 mins/ 32 reps

Dips/Chins:
3x10 @ bw + 10 lbs

Stretched and done.

Warmup

LC:
10 mins @ 2x28kg; 5 rpm = 50 reps

Run:
3 miles of hills in 21:09

Stretched and done.

Wanted 10 mins and got it.  Nothing hurting or straining about this which makes me feel good considering this is the first actual day off I have had from work in 2 weeks and no sleep last night.  Over 200 hrs of work time in 2 weeks + training + class has left me a little burned out.  Glad to see I can churn this out even on a bad day.  

This pace lets me keep control of my breathing and HR without much thought.  I know that it is slow for a base pace compared to some of the big names, but with this as my base I feel like I can step it up for a few mins and back down to this without terminating the set.  Comfort zone for the win.

Will be going on 6 day beach trip for my birthday and when I get back it will be time to begin working with the 32s.

Warmup

LC:
8 mins @ 2x28kg; 5 rpm = 40 reps

Run:
2 miles in 14:14

Stretched and done.

Warmup

OAJ:
6 mins @ 32kg; 18L/18R = 36 reps

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

Dips/Chins:
10x3 @ bw + 10 lbs

Run:
1.5 miles in 13:22

Stretched and done.

Warmup

LC:
8 mins @ 2x28kg; 6-6-5-5-5-5-6-6 = 48 reps

OAJ:
3.75 mins @ 32kg; 25L/25R = 50 reps

Stretched and done.

Warmup

OAJ:
5.5 mins @ 32kg; 30L/30R = 60 reps

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

Stretched and done.

Warmup

LC:
8 mins @ 2x28kg; 5 rpm = 40 reps

OAJ:
4.5 mins @ 32kg; 25L/25R = 50 reps

Run:
2 miles in 17:13

Stretched and done.

Warmup

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

ttl time/reps:  12 mins/ 84 reps

Dips/Chins:
10x 3 reps @ 10 lbs + bw

Stretched and done.