Easy Strength Work.  

-5x in 10 mins-

Seesaw Press:

20 reps @ 2x22kg

Swing:

20 reps @ 2x22kg

Stretching

Run:

3 miles, 8:45/mi

Stretching

Work all week.  Moving to 3rd shift next week.

Warmup

HSN:
3x 4 mins @ 32kg; 8 rpm

Pushup:
3x12 w/ 10kg pack

Lunge:
3x30 w/ 10kg pack

Chins:
3x6 w/ 10kg pack

Stretching

 Makeup Drill day at the unit all day.

At home...

Warmup

HSN:
10 mins @ 32kg; 80 reps (PB)

Dands:
2x25 reps

SQ:
2x25 reps

Rows:
2x 25 reps @ 2x22kg

Stretching

Office day, then:

Warmup

-5x-
Press:
10 @ 2x22kg

Swing:
20 @ 2x22kg

Worked on some soccer play with the boy

Run:
3 miles, 9:04/mile

Spent the weekend moving the grandad into the house.  I’m burnt out but got this done.  Trying out the new 12 rpm at this weight.  Felt good muscularly, HR increase was manageable but busier.

Warmup

HSN:
3x 2 mins @ 32kg; 12 rpm

Pushup:
3x12 w/ 10kg pack

Chins:
3x6 w/ 10kg pack

Lunges:
3x30 w/ 10kg pack

Stretching

Warmup

HSN:
7 mins @ 32kg; 10 rpm

Pushups:
3x10 w/10kg pack

Lunges:
3x30 w/10kg pack

Rows:
3x10 @ 2x24kg

Yardio

Stretching

Moving the grandpas stuff tomorrow and possibly Sunday.

HSN:
30 mins @ 14kg; 10 rpm

Stretching

Warmup

LCPP:
10 mins @ 36kg; 5 rpm

Gada:
50 reps @ 30 lbs

Dog walk

Warmup

HSN:
7 mins @ 32kg; 10 rpm

Jerks:
15 reps @ 2x28kg

Pushups:
3x10 w/10kg pack

Lunges:
3x30 w/10kg pack

Chins:
3x5 w/10kg pack

Stretching

Right knee didn’t like the increase in weight on the jerks, despite being wrapped.  So with that I’m going to opt away from them and continue to build my HSN & weighted lunge numbers for leg strength and see if it heals.  I’m tired of trying to do stuff only to have it start aching again.

Had to go in to the office today, then virtual adoptive parents class for 3 hrs after.

Quick and easy movement.

HSN:
10 mins @ 22kg; 130 reps

Stretching

Got drill Fri-Sun.  May hit a run or something.

6x
Press: 10 reps @ 2x22kg
Swing: 10 reps @ 2x22kg

Pushups:
20 reps w/10kg pack

Stretching

Easy strength work.

Run:
3 miles, 8:55/mi

Stretching

Warmup

HSN: 5x
2 mins @ 32kg; 10 rpm

Jerk:
30 reps @ 2x22kg

Pushups:
3x20

Pullups:
3x12

Lunges:
3x30

Stretching

Jerks were for testing the knee.  Took a slightly narrower stance than my LC position and it felt decent.  May be the norm since it reduces the chance of lateral movement that seems to be my bane.  Will keep it in the mix and see if I can keep the narrow stance while doing cleans some time later.

YRG 20

Play with the boy outside

Warmup

HSN:
6 mins @ 32kg; 10 rpm

LCPP:
6 mins @ 28kg; 6 rpm

Renegade row:
3x 2 min sets @ 2x22kg; 25 reps

Lunges:
3x30

Pushup:
3x25

Stretching

Run:
3 miles, 8:45/min

Stretching

6x
Press: 10 reps @ 2x22kg
Swing: 10 reps @ 2x22kg

Stretching