Windmills:  3x5 @ 16kg

Band flyes: 2x20 reps

Run:  2 miles 09:34/pace

 Band pulls:  100 reps

Curls:  50 reps

Shoulder work

Stretching

 Framed up and walled the neighbors’ addition over the weekend.

Today:

Run:  4 miles in 10:44

Windmills:  3x5 @ 16kg

Band flyes:  2x20

Shoulder rehab big 3

 Upper pulls:  100 reps

Curls:  50 reps

Swings:  100 reps @ 24kg

Light one arm band flyes:  2x20

Windmills:  3x5 @ 16kg

Shoulder Big 3:  2x30 ea exercise

Run later 

 Today:

Squat:

25 mins EMOM 20 reps = 500 reps

Walk/run:  4 miles

Stretching

 Upper back work 100 reps

Curls 50 reps

Shoulder rehab

Swings: 100 reps @ 24 reps

 Light one arm band flyes:  2x20

Windmills:  3x5 @ 14kg

Shoulder Big 3:  2x30 ea exercise

Walk/run:  3 miles

 Pull day

Upper back work, lots of rowing

Light DB curls

Swings:  100 @ 24kg

 Program shift to rehabbing the upper body and getting more miles in for the upcoming 50k at the end of July.  I am going to try to keep the overall push/pull split throughout the week as it breaks things up nicely.  Wed will probably be light OALC or HSN using only the left arm for now while the right shoulder heals.

Today:

Light one arm band flyes:  2x20

Windmills:  3x5 @ 14kg

Shoulder Big 3:  2x30 ea exercise

Walk/run:  3 miles

 SQ:

25 mins, 20 EMOM = 500 reps

Stretching

 Per Sports Medicine Clinic visit, it appears that I have a small rotator cuff injury and subacromion bursitis in my right shoulder.  Got some steroid shots in the shoulder and will be resting it for a bit.  Not too bad since I need to focus on getting my mileage right for the upcoming 50k in July.

Today:

Run:  3 miles in 30 mins

Dands:  20 reps EMOM for 25 mins 

Stretching

 X3 push

Stretching 

Swings:  100 reps @ 22kg

Gada:  30 reps @ 30 lbs

Run:  3 miles, 09:39/mi

Stretching

 X3 pull

Stretching