Got the 32s up and decided to just give LC a whirl.  They felt that good.

Warmup

LC:

4 mins @ 2x32kg; 5 rpm = 20 reps

4 mins @ 2x24kg; 8 rpm = 32 reps

3 mins @ 2x24kg; 8 rpm = 24 reps

JSQ:

60 reps @ 155 lbs

Armor Building

Stretch 

Longish run tomorrow.

Been busy with bullshit briefings all week plus bad storms, the latter making the long walk to the gym a pain.

Today's work was quick and simple.  Wanted to feel out some distance.

Warmup

LC:

12 mins @ 2x24kg; 5 rpm

OAJ:

20/20 reps @ 32kg

Stretching

Run:

4 miles in 38:40

LC:

3 mins @ 2x24kg; 8 rpm

3 mins @ 2x24kg; 8 rpm

OAJ:

2x10/10 @ 32kg

Dips/Chins:

20/20 reps

Stretch

I take back fast sets being easy with 24s.

Warmup

AFPT:

Calisthenics and run

LC:

5 mins @ 2x24kg; 6 rpm

JSQ:

60 reps @ 155 lbs

Row:

3x 500m; avg 01:52

Stretch

Warmup

LC:

8 mins @ 2x24kg; 6 rpm 

JSQ:

50 reps @ 155 lbs

Row:

2000m in 08:04

Stretch

Yoga/BJJ flow drills:
20 mins

Run:
5 miles in 48:22

Stretched and done.

Warmup 

LC:
5 mins @ 2x24kg; 6 rpm

JSQ:
60 reps @ 155lbs

Row:
2000m in 09:00

Stretch

Warmup 

LC:
5 mins @ 2x24kg; 6 rpm

JSQ:
60 reps @ 155lbs

Row:
2000m in 09:00

Stretch

Warmup

AF PT:
Calisthenics and running circuit

LC:
5 mins @ 2x24kg; 6 rpm

Dips/Chins:
30/30 reps

JSQ:
50 reps @ 155lbs

Row:
2000m in 09:42

Stretch

Easy daily norm.  I am not pushing any limits with any of this and there is no rest between any of the exercises except for the AFPT, which is just me jogging to the gym from the PT pad.  My workout after PT is less than 30 mins and then I am off to eat.  Daily poundage is nothing, but weekly poundage after 5 consecutive days is building back up.   Looking forward to getting under the 32s soon.

Warmup 

LC:

5 mins @ 2x24kg; 6 rpm

JSQ:

50 reps @ 155lbs

Row:

2000m in 08:47

Stretch

Warmup 

AF PT:

Calisthenics and running circuit

LC:

5 mins @ 2x24kg; 6 rpm

JSQ:

50 reps @ 155lbs

Dips/Rows:

30/30 reps

Row:

2000m in 09:40

Stretch

AM Run:
4 miles unpaced, approx time less than 40 mins

Chins:
20 at the half way mark

Stretching throughout the day.

Just a simple recovery day and a beautiful one at that.  The run course here takes me right by the bay and it is gorgeous.

Warmup

LC:

6 mins @ 2x24kg; 6 rpm

4 mins @ 2x24kg; 8 rpm

Jump SQ:

50 reps @ 135 lbs

Row:

2000 in 09:55

Stretching

Warmup

LC:

5 mins @ 2x24kg; 6 rpm

OALC:

10/10 @ 32kg

Jump SQ:

2x25 reps @ 135 lbs

Dips/Chins:

20/20 @ bw

Row:

2000m in 9:00

Stretched and done

So I'm out of Air Force basic training and headed to tech school. 

I almost made 100% on my final PT eval. Ended with 75 pushups, 60 situps, 21 pullups...all in a minute each. The 1.5 mile killed me since we literally did not run for the last 4 weeks. My final run time was 1.5 miles in 10:00. Not bad but not great. Still out performed a ton of the kids that were +10 years younger than myself.

Body weight is now 162 lbs, a loss of about 10 lbs. Still lean as hell so the muscle loss sucks but I will build it back up over the next month or 2. Mostly loss in the upper back and legs. I am working with my coach to build a program to suit my needs and get me back to CMS-MS level.