2nd job started last night.  7p-7a Wed-Fri.  Got a 3 hr nap in and then…

Warmup

Curls:  2x50

Skullcrusher:  2x50

BW SQ:  100 reps

Walk:  1.70 miles

Stretching and hopefully another nap in between the day job.

 Warmup

SN: 6 mins @ 22kg; 15 rpm

Push-up:  3x25

Gorilla Row:  3x20 @ 2x24kg

Walk:  3.25 miles, 3.5 mph

 Warmup

Curls:  2x50

Banded tri:  2x50

Band FSQ:  3x10

Hack SQ:  20 reps

Measured the resistance on the FSQ and it measured to about 135 lbs fully extended.  Gonna slowly add reps.

 Warmup

SN/Swing:  
5x 10/10 @ 22kg

Pushup:
3x25

Gorilla Rows:
3x20 @ 2x24kg

Walk:
2 miles

Nursing a strained achilles so I no running for until it feels better.

 Early morning wake up and shoulder health session before a day of kid stuff: soccer game and birthday party.

Yoga:  mostly sun salutations

Clubs:  50 shield casts

KB Halos:  50 @ 12kg

Big 3 rehab

 Taking the time to let the tattoo heal so not much going on.  

X3 press:  50 reps

Ruck:  6 miles in 1:21 

 Had a half sleeve done on the left forearm so keeping it simple & recuperative.

Run:  3 miles, 08:46/mi

Stix play:  10-15 mins 

Stretching

 Warmup

Banded split squats:  3x10

Curls:  2x50 @ 10 lbs

Band tris:  2x50

Dog walks and work later

 Warmup

SN:  8 mins @ 22kg; 14 rpm

Push-ups:  3x20

Gorilla rows:  3x20

Run:  4 miles, 10:10 pace 

Stretching and cold shower

 Warmup

SN:  6 mins @ 16kg; 20rpm

Band chest press:  3x20

Band Row:  3x20

Gonna get a 4 miler in later after I get back from work.

 Warmup

SN:  6 mins @ 16kg; 20 rpm

Push-up:  3x20

Gorilla row:  3x20

Run:  4.75 miles, 09:38/ mi

Stretching

 Warmup & rehab

KB Press:  50/50 @ 8kg

Stretching

Start of 3 day drill.  More than likely lifting/moving heavy stuff.  Maybe a run later.

 Dog walk:  1.3 miles

BW SQ:  100 reps

Band curls:  2x50

Band tri:  2x50

Stretching and core work later

 Warmup

SN:  6 mins @ 16kg; 16 rpm

Band chest press:  3x20

Gorilla rows:  3x20

Run:  4 miles, 10:10 pace

 Warmup

Band Hip SQ:  50 reps

Curls:  2x50 @ 10 lbs

Band tris:  50 reps

Dog walk and core stuff after work.

 Warmup

SN: 

 4 mins @ 22kg; 15 rpm

2 mins @ 22kg; 16 rpm

Pushups:  3x20

Gorilla rows:  2x20

Face pull:  1x30

Run/walk:  5 miles easy pace 

 Ruck:  3.27 miles, 14 min/mile @ 15 lbs

KB Press:  100/100 @ 8kg

Huge pump from the press.  Shoulder feels good.

Ruck had to be quick to allow time to get the kid retested for Covid.  All clear.  Gonna try and go out again to get a total of 7 miles for the day.