Warmup

Press: (3 mph/2 mph/1 mph)
12 mins @ 32kg; 6 rpm= 72 reps

SQ:
100 reps @ 30 lbs gada

Mobility work

Warmup

LC:  (1 min rest/set)
5x 1 min @ 2x32kg; 8 rpm

Stretching

Warmup

OALC:
10 mins @ 24kg; 10 rpm (100 reps)

...rest 5 mins...

Press:
10 mins @ 24kg; 10 rpm (100 reps)

SQ:
100 reps @ BW

Stretching

https://youtu.be/Lzsu7HoV2T8


—————————

Slept at the base, off duty to cut down on driving today.

Taught Prehospital Trauma class and had a decent turnout.

Run:
2 miles in 16:21

Yoga

Family time.

Home from teaching ventilator management all day.

Warmup

Press:

10 mins @ 32kg; 66 reps (7 rpm)

SQ:

100 reps @ BW

Play with the boy and pups.

Warmup

LC:
6 mins @ 2x34kg; 6 rpm

HSN:
10 mins @ 14kg; 15 rpm

Stretching

Felt strong.  Did this and no longer felt strong. Ending HR for LC was approx 175-180 bpm.  Moved immediately to HSN for decompress and cardio control.  Had HR back to sub 140 bpm within the first 2 mins.  It maintained about there the entire time.

Warmup

LC:
7 mins @ 2x29kg; 6 rpm

Run:
2 miles in 16:53

Stretching

Warmup

LC:
4 mins @ 2x32kg; 5 rpm

Run (later):
1 mile easy pace

Stretching

Hip/lower back felt tight but decent.  Headache has been going since I got up and had barely relented.  Set the bells down due to the throbbing.  Run was a bit later and felt ok.

Warmup

Press:
10 mins @ 28kg; 8 rpm
4 mins @ 28kg; 8 rpm

Run:
2 miles untimed easy pace

Stretching

Warmup

LC:
3 mins @ 2x32kg; 5 rpm

Armor building

Had to stop due to sciatica like pain in the left glue/hip during the rack and jerk.  It’s been tight for a few days so I’m not surprised. Will reassess tomorrow.

Warmup

LC:
5 mins @ 2x32kg; 6 rpm

Stretching

Maybe a run in the evening.

This set was hard.  Dunno if it was the late night at work or what but it wasn’t easy.

Quick session before taking the boy to the grandparents’ house.

Warmup

LC:
5 mins @ 2x32kg; 6 rpm

SQ:
20 reps @ bw

8/8/18

Up at 0400 to get the grandad to his heart cath appointment.  Filled with the normal issues that accompany him doing anything.  Lol.

Warmup

LC: 2:00 rest/set

2x 5 mins @ 2x32kg; 5 rpm

Armor building

Gonna try to catch a nap.  Got 3rd shift ER tonight.  

8/9/18

Warmup

Press:

20 mins @ 24kg; 148 reps

Mobility 

Stretching

Was gonna work 8 rpm the whole way but decided to back off to 7 rpm until the last 2 mins, where I jumped to 10 rpm

https://youtu.be/BFXI8ZKGQ68

8/1/18
OALC:
30 mins @ 22kg; 305 reps

https://youtu.be/gnt_TDehO2Y


8/3/18
Warmup

LC:
6 mins @ 2x32kg; 5/4 rpm
2 mins @ 2x32kg; 8 rpm

Swings:
25/25 @ 42kg

Armor building