Machine heart and machine mind

[Dunn]

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.

[Dunn]

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.

[cimes]

Strong work Dunn!

[Dunn]

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.

[Dunn]

Strong work Dunn!

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.

[Dunn]

GKS Comp

LC:
40 reps with the 32s

Wanted 60 for master of sport. Came out the gate too fast and fucked myself. Onward.

[Dunn]

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

[Dunn]

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

[Dunn]

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.

[Dunn]

Warmup

LC:
6.5 mins @ 2x32kg; 30 reps
4 mins @ 2x32kg; 20 reps

Armor building

Stretching

[Dunn]

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.

[Dunn]

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.

[Dunn]

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.

[Dunn]

Warmup

LC:
10x 1 min @ 2x32kg; 8 rpm (1 min rest)

Stretching

[Dunn]

Warmup

OALC:
12 mins @ 36kg; 6 rpm

Run:
2 miles in 16:04

Stretching

[Dunn]

Currently deployed.

Warmup

Dips:
6x12

Chins:
6x10

SQ: (slow)
100 reps at BW

Armor building

[Dunn]

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.

[Dunn]

Warmup

SQ:
225x10
245x10
135x20
135x20

Row:
5x12 @ 110 lbs

Pushups: (slow)
3x20

[Dunn]

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.

[Dunn]

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

[Dunn]

Sq:
5x135
10x185
15x205
10x185
20x135

Row:
5x10 @ 110 lbs

Planche Pushup:
5x12

OALC:
6 mins @ 28kg; 6 rpm

[Dunn]

Run:
2 miles in 16:52

Row:
2000m in 09:38

Stretching

[Dunn]

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

[Dunn]

Warmup

Dips:
10x10

Chins:
10x10

SQ:
100 reps @ bw

Armor building

Ttl time: 20 mins

BJJ:
1 hr of easy rolling

[Dunn]

Desert Run:
4 miles easy pace