Warmup

OALC:
10 mins @ 36kg; 60 reps

Run:
1.5 miles in 10:48

Stretching

Afternoon bank fishing with the boy and wife

Warmup

HSN:
10 mins @ 22kg; 13 rpm

Stretching

Warmup

LC: 2 mins rest
2x 4 mins @ 2x32kg; 4 rpm

Pseudo planche PU:
3x12

BW Row:
3x20

SQ:
100 @ bw

Stretching

Warmup

LC: rest til HR <100 bpm="" p="">4x 1 min @ 2x32kg; 10 rpm

Seesaw Press:
3x12@ 2x24kg

Row:
3x12 @ 2x24kg

SQ:
30 reps @ 2x24kg

Easy cardio day

Warmup

HSN:
20 mins @ 16kg; 150 reps

Stretching

Date night tomorrow so I will prob do that session on Saturday.

Warmup

LC:
5 mins @ 2x24kg; 10 rpm

Pushups/rows:
50/50

SQ:
100 reps @ bw

Stretching

Tired and low energy today.  Getting weary of the gloom and rain since I’ve been back.  Oh well.

Warmup

LC: 2 min on/off
4x 2 mins @ 2x32kg; 4 rpm

Jerk: fast leg extension
20 reps @ 2x28kg

Swings:
60 @ 42kg

Stretching

Warmup

HSN:
10 mins @ 22kg; 14 rpm

Seesaw Press:
3x12 @ 2x24kg

Row::
3x12 @ 2x24kg

SQ:
50 @ 2x24kg

Stretching


Felt tight from yesterday’s comp set and have Valentines night out with the wife tomorrow.  Opted for tomorrow’s session today and sub’d the heavy LC for some easy HSN.  Feeling good.

Warmup

LC:
10 mins @ 2x24kg; 54 reps

OAJ:
12/12 @ 42kg

Stretching

That’s Rank 1 numbers in the bag.  Palms are still tender later in the set.  It’s better than it was but it’s going to take more time and reps to get them ready to support the 32s for 10 mins.

Humidity is about 100% and the bells were sweating through the chalk.  All in all I’m happy with the progress thus far.

-AM-
Pushups: 50 reps
Row:  50 reps @ 12kg

-PM-

Warmup

OALC:
10 mins @ 36kg; 6 rpm

Pushups:
50 reps

Row:
3x8 @ 36kg

SQ:
100 reps

AM Armor Building



PM:

Warmup

LC:
10 mins @ 2x24kg; 5 rpm

OAJ:
15/15 @ 36kg

Stretching

I’m experiencing some right palm pain from the bell resting in it in these longer sets.  Probably just needs to reacclimatize but I will be keeping an eye on it.

Easy after work cardio

HSN:
20 mins @ 12kg; 18-20 rpm

Stretching

Thinking about trying to wake up a little earlier and try to get my armor building/PT stuff in before work, that way I can hit the kettle after work and have family time.  Once I swap to swing shift I can combine them again, if I want.

Warmup

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

SW:
50 @ 42kg

First day back to work.  Looking forward to the new position but the commute is horrid.

Family ruck:
4 miles w/30 lbs pack;  last mile was with the 40 lbs kid on my shoulders and all uphill.

Felt good and the kid did well.

Warmup

10x 1 min @ 2x32kg; 4 rpm

Seesaw press:
3x10 @ 2x24kg

Row:
3x10 @ 24kg

SQ:
50 @ 2x24kg

Stretching

Working on getting the 2nd dip faster & opted for volume over pushing time today.