Machine heart and machine mind
Moderator: Dux
Re: Machine heart and machine mind
Warmup
LC:
7 mins @ 2x32kg; 5 rpm
Stretching
Yoga later.
Was going to bring the bells to work tomorrow but will opt for some easy cardio, if we are down for weather like I’m thinking we will be.
LC:
7 mins @ 2x32kg; 5 rpm
Stretching
Yoga later.
Was going to bring the bells to work tomorrow but will opt for some easy cardio, if we are down for weather like I’m thinking we will be.
Re: Machine heart and machine mind
Warmup
LC:
10 mins @ 2x32kg; 42 reps
Stretching
Easy cardio later...
A few reps left in the tank. Ending HR was 167 bpm. Breathing was ragged but bearable. Palms ached the last 2 mins.
Easy LC tomorrow and maybe a run. That’s a wrap. We’ll see how it all shakes out this weekend.
LC:
10 mins @ 2x32kg; 42 reps
Stretching
Easy cardio later...
A few reps left in the tank. Ending HR was 167 bpm. Breathing was ragged but bearable. Palms ached the last 2 mins.
Easy LC tomorrow and maybe a run. That’s a wrap. We’ll see how it all shakes out this weekend.
Re: Machine heart and machine mind
Strong work Dunn!
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant
Re: Machine heart and machine mind
Warmup
LC:
5 mins @ 2x32kg; 30 reps
Run:
2 miles easy pace
Stretching
Last set before the comp on Saturday. Now the most important part.....figuring out what shirt to wear for the comp.
LC:
5 mins @ 2x32kg; 30 reps
Run:
2 miles easy pace
Stretching
Last set before the comp on Saturday. Now the most important part.....figuring out what shirt to wear for the comp.
Re: Machine heart and machine mind
Thanks Cimes! It’s gonna have to do. I gotta hit 50 reps for MS so we shall see. Either way, I’m gonna ease away from LC work and focus more on SN and BJJ over the summer.
Re: Machine heart and machine mind
GKS Comp
LC:
40 reps with the 32s
Wanted 60 for master of sport. Came out the gate too fast and fucked myself. Onward.
LC:
40 reps with the 32s
Wanted 60 for master of sport. Came out the gate too fast and fucked myself. Onward.
Re: Machine heart and machine mind
Flew all night....
Warmup
LC:
3 mins @ 2x32kg; 6 rpm
...rest 2 mins...
3 mins @ 2x32kg; 6 rpm
...rest 2 mins...
3 mins @ 2x32kg; 6 rpm
Armor building
Stretching
Warmup
LC:
3 mins @ 2x32kg; 6 rpm
...rest 2 mins...
3 mins @ 2x32kg; 6 rpm
...rest 2 mins...
3 mins @ 2x32kg; 6 rpm
Armor building
Stretching
Re: Machine heart and machine mind
Flew late last night. Lots of time in the saddle so I’m a bit stiff today.
Warmup
LC:
5 mins @ 2x32kg; 6 rpm
Swing:
15/15 @ 42kg
Stretching
Warmup
LC:
5 mins @ 2x32kg; 6 rpm
Swing:
15/15 @ 42kg
Stretching
Re: Machine heart and machine mind
Warmup
LC:
2 mins @ 2x32kg; 8 rpm
2 mins @ 2x32kg; 8 rpm
2 mins @ 2x28kg; 8 rpm
2 mins @ 2x28kg; 8 rpm
2 mins @ 2x28kg; 8 rpm
Stretching
ER shift tonight.
LC:
2 mins @ 2x32kg; 8 rpm
2 mins @ 2x32kg; 8 rpm
2 mins @ 2x28kg; 8 rpm
2 mins @ 2x28kg; 8 rpm
2 mins @ 2x28kg; 8 rpm
Stretching
ER shift tonight.
Re: Machine heart and machine mind
Warmup
LC:
6.5 mins @ 2x32kg; 30 reps
4 mins @ 2x32kg; 20 reps
Armor building
Stretching
LC:
6.5 mins @ 2x32kg; 30 reps
4 mins @ 2x32kg; 20 reps
Armor building
Stretching
Re: Machine heart and machine mind
Warmup
3 mins @ 2x32kg; 8-2-8
3 mins @ 2x32kg; 8-2-8
2 mins @ 2x32kg; 10 rpm
Stretching
https://youtu.be/EWUkfxPjYgk
Run:
2 miles in 17:37
Yoga
Middle of the day with heat index of + 100° F. Got it done. Too easy.
3 mins @ 2x32kg; 8-2-8
3 mins @ 2x32kg; 8-2-8
2 mins @ 2x32kg; 10 rpm
Stretching
https://youtu.be/EWUkfxPjYgk
Run:
2 miles in 17:37
Yoga
Middle of the day with heat index of + 100° F. Got it done. Too easy.
Re: Machine heart and machine mind
Late night so opted for the distance at pace with a sprint at the end, but lighter weight.
Warmup
LC:
8 mins @ 2x28kg; 45 reps
Stretching
Sprints tomorrow, probably, before a night shift at the ER.
If you’d rather see something different let me know.
This felt good. Tummy grumbled a bit at the end from the faster pace but nothing bad. Breathing and HR felt strong and my muscle endurance felt good. Lighter weight but hitting that distance and pace without feeling like dying is a piece of mind....more head games, but I need it.
Warmup
LC:
8 mins @ 2x28kg; 45 reps
Stretching
Sprints tomorrow, probably, before a night shift at the ER.
If you’d rather see something different let me know.
This felt good. Tummy grumbled a bit at the end from the faster pace but nothing bad. Breathing and HR felt strong and my muscle endurance felt good. Lighter weight but hitting that distance and pace without feeling like dying is a piece of mind....more head games, but I need it.
Re: Machine heart and machine mind
6/29
Warmup
LC:
5 mins @ 2x32kg; 8-8-2-8-5 (31 reps)
Swings:
20/20 @ 42kg
20/20 @ 36kg
20/20 @ 34kg
Armor building
https://youtu.be/Ci2c5SwApew
7/1
Warmup
LC:
5 mins @ 2x24kg; 40 reps
Run:
1 mile 8:48
Stretching
Not easy but not a hard pace with the 24s. Just focused on breathing and moving lightly. Run was slow and just to stretch the legs and lungs.
Now for an ER shift and a helo shift.
Warmup
LC:
5 mins @ 2x32kg; 8-8-2-8-5 (31 reps)
Swings:
20/20 @ 42kg
20/20 @ 36kg
20/20 @ 34kg
Armor building
https://youtu.be/Ci2c5SwApew
7/1
Warmup
LC:
5 mins @ 2x24kg; 40 reps
Run:
1 mile 8:48
Stretching
Not easy but not a hard pace with the 24s. Just focused on breathing and moving lightly. Run was slow and just to stretch the legs and lungs.
Now for an ER shift and a helo shift.
Re: Machine heart and machine mind
Warmup
LC:
10x 1 min @ 2x32kg; 8 rpm (1 min rest)
Stretching
LC:
10x 1 min @ 2x32kg; 8 rpm (1 min rest)
Stretching
Re: Machine heart and machine mind
Warmup
OALC:
12 mins @ 36kg; 6 rpm
Run:
2 miles in 16:04
Stretching
OALC:
12 mins @ 36kg; 6 rpm
Run:
2 miles in 16:04
Stretching
Re: Machine heart and machine mind
Currently deployed.
Warmup
Dips:
6x12
Chins:
6x10
SQ: (slow)
100 reps at BW
Armor building
Warmup
Dips:
6x12
Chins:
6x10
SQ: (slow)
100 reps at BW
Armor building
Re: Machine heart and machine mind
BJJ: 1 hr easy rolling; focus was on top pressure & control
OAJ:
10 mins @ 28kg; 110 reps
Jerk:
30 reps @ 2x24kg
Swing:
100 reps @ 28kg
Armor building
Easy run later, probably 1-2 miles.
OAJ:
10 mins @ 28kg; 110 reps
Jerk:
30 reps @ 2x24kg
Swing:
100 reps @ 28kg
Armor building
Easy run later, probably 1-2 miles.
Re: Machine heart and machine mind
Warmup
SQ:
225x10
245x10
135x20
135x20
Row:
5x12 @ 110 lbs
Pushups: (slow)
3x20
SQ:
225x10
245x10
135x20
135x20
Row:
5x12 @ 110 lbs
Pushups: (slow)
3x20
Re: Machine heart and machine mind
Warmup
LCPP:
10 mins @ 28kg; 8 rpm
Armor building
Run: assault trdml
1 mile easy pace
Woke up late and it was already sweltering. No chalk + shitty bells makes for a hard time doing any timed set work. Gonna have to wake up early despite the night shift to get this stuff done OR swap to a middle of the night session.
LCPP:
10 mins @ 28kg; 8 rpm
Armor building
Run: assault trdml
1 mile easy pace
Woke up late and it was already sweltering. No chalk + shitty bells makes for a hard time doing any timed set work. Gonna have to wake up early despite the night shift to get this stuff done OR swap to a middle of the night session.
Re: Machine heart and machine mind
BJJ: 5x 10 min rounds, 30 sec rest
Focused on quick and flowing transitions. Sub’d my partner 2x, reverse armbar & choke from north south. Feeling stronger in the roll despite the weight discrepancy. Gotta be more timely about picking my time to act.
Later....
Dips:
6x12
Chins:
6x10
SQ:
100 @ bw
Focused on quick and flowing transitions. Sub’d my partner 2x, reverse armbar & choke from north south. Feeling stronger in the roll despite the weight discrepancy. Gotta be more timely about picking my time to act.
Later....
Dips:
6x12
Chins:
6x10
SQ:
100 @ bw
Re: Machine heart and machine mind
Sq:
5x135
10x185
15x205
10x185
20x135
Row:
5x10 @ 110 lbs
Planche Pushup:
5x12
OALC:
6 mins @ 28kg; 6 rpm
5x135
10x185
15x205
10x185
20x135
Row:
5x10 @ 110 lbs
Planche Pushup:
5x12
OALC:
6 mins @ 28kg; 6 rpm
Re: Machine heart and machine mind
Run:
2 miles in 16:52
Row:
2000m in 09:38
Stretching
2 miles in 16:52
Row:
2000m in 09:38
Stretching
Re: Machine heart and machine mind
Warmup
Rack pull:
5x135 lbs
5x225 lbs
2x315 lbs
2x405 lbs
2x455 lbs
2x475 lbs
LCPP:
6 mins @ 28kg
Armor building
Run: assault treadmill
1 mile sub 10’
Stretching
Rack pull:
5x135 lbs
5x225 lbs
2x315 lbs
2x405 lbs
2x455 lbs
2x475 lbs
LCPP:
6 mins @ 28kg
Armor building
Run: assault treadmill
1 mile sub 10’
Stretching
Re: Machine heart and machine mind
Warmup
Dips:
10x10
Chins:
10x10
SQ:
100 reps @ bw
Armor building
Ttl time: 20 mins
BJJ:
1 hr of easy rolling
Dips:
10x10
Chins:
10x10
SQ:
100 reps @ bw
Armor building
Ttl time: 20 mins
BJJ:
1 hr of easy rolling
Re: Machine heart and machine mind
Desert Run:
4 miles easy pace
4 miles easy pace