Back from a long weekend at the beach...

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

5 mins @ 2x32kg; 5 rpm

Armor building

BJJ later

Warmup

LC:

7 mins @ 2x32kg; 5 rpm

3 mins @ 2x32kg; 5 rpm

Stretching

BJJ later (drilling and light rolling)

 Warmup

OALC:

2x 4 mins @ 42kg; 6 rpm (1 min rest between sets)

Armor building

https://youtu.be/SE3HYMAwwa8

Warmup

LC:

7 mins @ 2x32kg; 5 rpm

OAJ:

12/12 @ 42kg

Armor building 

Stretching

Warmup

LC:

5x 2 mins @ 2x32kg; 6 rpm/ 1 min rest per set = 60 reps

Armor building

BJJ later...

Wanted to see how this set up felt while getting some volume.  Keeping the 1 min rest was hard on the last 2 sets.  Reps were kept solid and controlled with a decent breath at the top.  Worked on faster dip and extension.

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

2 mins @ 2x32kg; 6 rpm

1 min @ 2x32kg; 6 rpm

Run:

2 miles unpaced w/stroller

BJJ later...

Warmup

LC:

6 mins @ 2x32kg; 4 rpm

Armor work (mobility focus)

Stretching