Warmup

HSN:  4x 2 mins @ 28kg; 12 rpm

TRX push-ups:  3x12

Chins:  3x3

Run:  3 miles, 09:40/mi

 Warmup

HSN: 

10 mins @ 22kg; 10 rpm

Band push-ups: 3x15 

Row:  3x15 @ 2x22kg

Run:  3 miles, 09:23/mi

Stretching

 Knocked these out over the nightshift.

Curls:  3x25

Triceps:  3x25

KoT: (tib raise, calf raise, sissy squat)

3x25 

 Warmup

HSN:

4x 2 mins on/1 min off @ 28kg; 12 rpm

Band push-up:  3x15

Chins:  3x3

Run:  3 miles; 09:23/pace

 FSQ:

5x5 @ 2x24kg

Curls:  2x50

Band tris:  2x50

Shoulder rehab

Dog walk

 Monday:

SN: 

6 mins @ 24kg; 14 rpm

2 mins @ 24kg; 16 rpm

OAJ:

2x 12/12 @ 28kg

Band Push-ups: 3x15

Rows:  3x12

Run:  3 miles; 08:25/mi

4 hrs of sleep

Dog walk:  1.5 miles

Dig a trench for flowers

FSQ:  3x5 @ 2x24kg

Gada swings:  50 @ 30 lbs

Gada curls:  3x10 @ 30 lbs

Stretching

 Warmup

SN:  

12 mins @ 16kg; 18 rpm

OAJ:

2x 12/12 @ 28kg

Push-up:  3x25

Rows:  3x12 @ 2x24kg

Run:  3 miles, 09:00/mi

-KB FSQ:  5x5 @ 2x24kg

-Band curls and tris

-KB windmill:  3x5 @ 16kg

-Farmer walk:  approx 0.2 miles @ 2x24kg

-Dog walk

Actually feeling halfway decent

 Warmup

SN:

6 mins @ 24kg; 15 rpm

Push-up: 3x25

Row: 3x12 @ 2x24kg

Run:  3 miles, 08:45/mi

Stretching

 Warmup

LCPP: 

6 mins @ 24kg; 8 rpm

Dog walk 

Stretching and shoulder rehab

 Warmup

KB FSQ:  5x5 @ 2x22kg

Gada swings:

50 reps @ 30 lbs

Gada curls:

3x10

Dog walk 

 Warmup

SN:

4x 2 mins @ 24kg; 14 rpm

OAJ:

2x 10/10 @ 28kg

Dips:

3x3

Chins:

3x3

Shoulder is slowly coming around.

 Warmup

SN:

10 mins @ 22kg; 15 rpm

OAJ: 

2x 10/10 @ 28kg

Push-ups:  3x25

Row:  3x12 @ 2x24kg

Run:

2.5 miles, 8:45/mi 

 Warmup

LCPP:  6 min @ 22kg; 8 rpm

Curls:  2x50

Triceps: 2x50

Run: 2 miles; 09:15/mi

Knees over toes stuff 

 Warmup

SN:  

8 mins @ 22kg; 14 rpm

4 mins @ 22kg; 15 rpm

OAJ:

2x 10/10 @ 28kg

Push-up:  3x25

Row:  3x10 @ 2x24kg

Run:  3 miles; 08:55/mi

 Curls:  2x50

Triceps:  2x50

KB FSQ:  3x5 @ 2x22kg

Walk:  1 mile

KB windmill:  3x5 @ 16kg

 Warmup

SN:  10 mins @ 22kg; 15 rpm

OAJ:  10/10 @ 28kg

Push-up:  3x25 

Row:  3x10 @ 2x22kg

Run:  3 miles, 09:30/mi

Stretching