Back to the Grind

ROP Medium Day, Me and Shane.
Joint Mob/Stretching
5 ladders to 4 rungs 24kg clean and press
12 sets of swings 15:15 16/24/32kgs
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Picked up a few pounds from all the junk food at Disney and the trip down and back.
I think they have a rubber chicken farm that supplies the restaraunts at magic kingdom.
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Wonderful weather this morning. Barely broke a sweat.
V02 tomorrow 5am in the KB Cave.

Heavy Day and off to see the rat

5x5 C&P ladders 24kg
10 minutes of swings 20:40 work/rest.
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Off to see Mickey in the morning

Medium Day then V02

Wednesday - 4x5 clean and press then 30:30 swings for 7 minutes.
Thursday - 50 sets of 15;15 snatches

Light ROP

5x3 c&p ladders 24kg
5 sets of 10l/10r snatches top of the min in 4:50
Snatches were approx 45:15 work to rest. Probably need to ease off a little on light day snatches and just test once a month.
Today will probably be active recovery:
Joint mobility, stretches, pistols, windmills, get ups.

ROP and Mountain Biking

5x5 laddders with 24kg
Then I met some guys and a girl for a bike ride through the trails at UWF. I was able to hang with their big shot mountain bikes to some extent with my Trek comfort bike. I didn't wreck and that's more than some could say. I didn't have Camelbacks and Shoe Clips so I was technically challenged. I admit I was not as fast as them but I held my own until my grips started coming off due to all the sweat. We rode for about an hour and a half until they made a turn and I lost them. I just followed the sun back to the truck and chilled in the a/c until they got there. That's what they get for leaving me. Awesome workouts.

5 People, 1200 Reps

40 sets of V02 this morning. Some doing 5 or 6 reps, some doing 7 reps per set. Over 1200 reps of swings and snatches in 20 minutes. Lots of reports from different people I help via text/email/blog that they've had a great workout week and can relax for the weekend. I personally skipped 2 days this week so I'm a day behind. That means Heavy Day ROP workout in the morning before firing up the grill.
Dry rub goes on the Boston Butts this evening so they can marinate all night and they will come off the grill around 2:00 tomorrow. Just in time for the Florida/Tennessee kickoff at 2:30. Life is good.

Thursday Workout with Jen and Gonzalo

I was in a hotel for 2 nights so I did some Naked Warrior style pushups and joint mobility.
Thursday I got to workout with fellow RKC Jennifer Bryan while in Jax. It's always great to workout with others. You get a chance to critique each other and you push.
Thursday:
ROP Medium Day 5x4 c&p
6 minutes of 15:15 alternating 16/24/32 kg swings.
We worked out at a riverfront park with Jax I95 bridge across the water. Redfish were running bait up to the sea wall. Good Stuff. You could never get that experience going to a gym.