Had to go into the office today.  Got home just in time to squeeze this in before the thunderstorms.

Run:
1.5 miles in 10:33

Ab work

Not much Kb today.

Circuit: 5x

Lunge: 20 reps (1st 2 sets @ 2x22kg)
Pushup:  15 reps (hollow pause @ top)
Ring Row:  20 reps

Virtual Pentathlon Meet

Clean- 96 reps @ 36kg
LCP- 60 reps @ 24kg
Jerk- 80 reps @ 32kg
HSN- 54 reps @ 24kg
PP- 116 reps @ 24kg

Overestimated my strength level and the humidity.  Got a small blister during Cleans that got pinched and turned into a decent blood blister on the left during HSN.

Kept Jerk heavy but very conservative due to my knee.  HR was through the roof during Jerk and there was a bit of unsteadiness in the knee but no pain.

I thought I had PP for max reps but my left gave out and I was swimming in a lactic sea.

Fun times overall but I forget just how tough Pent can be if the weights are a bit off.  Currently drinking a beer in shame and wishing my bells would put themselves up.

Warmup

-5x-
Seesaw Press:
10 reps @ 2x22kg

Swings:
15/15 @ 36kg

Then...

Chins:
2x10

Club play

Stretching

Feeling a bit tight and sore.

Warmup

HSN: 1 min rest/set
6 mins @ 32kg; 10 rpm
3x 2 mins @ 32kg; 10 rpm

-BW Circuit- 3x, no rest
Pushups:  15 reps
Chins: 12 reps
Lunges:  30 reps

Stretching

Warmup

LCPP:
6 mins @ 2x26kg; 10 rpm

Pushups:
50 reps

Rows:
50/50 @ 24kg

Alternating Lunge:
100 reps

Lake time with the boy.

Long day at the unit.  Something quick before family time.

HSN:
6 mins @ 32kg; 11 rpm


https://youtu.be/BS54WrETkxA

Run:
3 miles, 8:38/mi

Early AM BJJ:
Guard passing and situational rolling

Warmup

-10x-
Press:
4 reps @ 2x28kg

Swing:
15/15 @ 36kg

Stretching

Run:
3 miles, 8:37 pace

Stretching

Thermostat/AC issues at the rental house so had to get this one in early, hence less volume.

Warmup

HSN:
6 mins @ 32kg; 10 rpm
4 mins @ 22kg; 15 rpm

3x:
Dand/push-up: 10/10
Pull-up:  10
Lunge: 30

Stretching

Despite a weekend of relaxed diet, still looking like the birthday recomp is holding steady.

Slept in a bit

Warmup

LCPP:
20 mins @ 28kg; 100 reps

Stretching

Taking the family to the lake for a bit today.

Warmup

Strength circuit:  10x

Press:
4 reps @ 2x28kg

Swing:
15/15@ 36kg

Ttl time:  30 mins

Stretching

Early AM Run:
3 miles, 8:42/mi


BJJ for the first time since covid.

Worked on half Guard stuff then rolled.  Me and my favorite purple belt rolled.  Got him 3x out of 4 over the course of 35 mins of rolling.  Rolls were half gi, then we doffed the tops.

Felt good and knee held up.

Warmup

LC:
3 mins @ 2x24kg; 8 rpm

HSN:
6 mins @ 26kg; 13 rpm

LCPP:
6 mins @ 32kg; 6 rpm

L-seat transitions & holds:
3x3

Chins:
3x10

Lunges:
3x30

Stretching

Mini pentathlon

5 mins total/ 1 min each:  81 reps

Clean
Clean & Press
Jerk
Half Snatch
Pushpress

https://youtu.be/Poe_9qFYqh0

Warmup

HSN:
18 mins @ 26kg; 180 reps

LCPP:
6 mins @ 36kg; 6 rpm

Parallette pushups with green band:
3x10

Rows:
3x20

Lunges:
3x30

-Cardio-

Run:
3 miles, 8:38/mi

Stretching

-Strength day-

10x

Press/Seesaw Press/Press:
1/2/1 @ 2x28kg

Swings:
10/10 @ 42kg

Outside with the kiddo.

Warmup

Run:

3 miles, 8:42/mi

Stretching

Warmup

HSN:
8 mins @ 26kg; 14 rpm

LCPP:
10 mins @ 32kg; 60 reps

L-seat transitions & holds:
3x3

Chins:
3x10

Lunges:
3x30

Stretching