-AM-

Warmup

LC:

4 mins @ 32kg; 5 rpm

GtG Gada @ 40 lbs

-Pm session-

LC:

5 mins @ 2x32kg; 4 rpm

Stretching 

-AM session-

Warmup

LC:
3 mins @ 2x32kg; 6 rpm

Stretching

-PM session-

LC:
5 mins @ 2x32kg; 4 rpm

OALC:
5 mins @ 36kg; 52 reps

BJJ later

https://youtu.be/TbjSrK1N7Dw

Warmup

LCPP:  30 mins @ 32kg; 5 rpm

Stretching

Nap and get ready for flying tonight.

https://youtu.be/jxElb-em_ho

Warmup

LC:
4 mins @ 2x34kg; 4 rpm

Stretching

Had some pulling/burning on the grip so decided to call it just one set today.  Hands are still acclimating to the increased volume.  Don’t want to mess up the 30 mins PP attempt tomorrow.

The heavier bells felt decent.

-AM-

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

-Lunch-

LC:

5 mins @ 2x32kg; 4 rpm

Weighted cals

Warmup

Run:

1 mile

LCPP:

20 mins @ 32kg; 6 rpm (PR)

Run:

1 mile

Warmup

LC:
4 mins @ 2x32kg; 5 rpm

Stretching

.....later....

LC:
3 mins @ 2x32kg; 5 rpm

BJJ

More stretching

-AM-
Warmup

LC:
5 mins @ 2x32kg; 4 rpm

-Lunch Metcon with Prof Rodrigo-

-PM session-
5 mins @ 2x28kg; 6 rpm

Stretching

Not easy.

Warmup

LC:
6 mins @ 2x24kg; 6 rpm

Stretching

Easy weight and pace.  Back felt good.  Grip and quads were a little tired.  Right ham was tight but manageable.

Tonight after a 2.5 hr drive from another base....

Warmup

LCPP:
6 mins @ 32kg; 8 rpm

Stretching

More mock flights and scenarios tomorrow.

Nap 3 hrs, then....

Warmup

LCPP:
20 mins @ 28kg; 8 rpm
...3 mins rest...
5 mins @ 28kg; 8 rpm

Armor building

Almost at failure at 20 mins.  Let the HR drop and then squeaked in the last 5 mins.  It’s a big difference compared to the 24kg.

Warmup

LC:
5 mins @ 2x32kg; 4 rpm
3 mins @ 2x32kg; 6 rpm

SQ:
50/20 @ 175 lbs

Armor building

Nap time before work.