Run:
4 miles in 38:19

Ab work

Shoulder rehab, stretching and done.

JSQ:
50 reps @ 185 lbs
50 reps @ 185 lbs

Chins:
GTG sets of 3 reps, maybe 7-8 sets?

Ab work

Stretching and shoulder rehab. Done.

Run:
2 miles in 15:42; easy pace

Stretched and done.

Upper body rehab and cable work

Weighted Walk:

1 mile easy pace @ 30 lbs

Stretched and done

Warmup

JSQ:
50 reps @ 185 lbs
50 reps @ 185 lbs
25 reps @ 185 lbs

Press:
2x15 @ 12kg

Ab work

Stretched and done.

Run:
3 miles in 28:12

Stretched and done.

Stationfit-

Upper body Mobility and Cable work

Lower body stretching 

Done

Warmup

OALC:
4 mins @ 32kg; 6 rpm = 24 reps, left arm only
3 mins @ 32kg; 6 rpm = 18 reps, left arm only

JSQ:
50 reps @ 185 lbs
50 reps @ 185 lbs

Stretched and done.

AM Run:

2.25 miles in 19:22

GTG chins

Stretching and done

After some back and forths, coach has nixed any double bell work for the time being and only OA work in limited amounts and light. We are going to be focusing on a lot of running and squats. Build the legs, lungs, and heart. Hope coming back to the platform will be an easy transition when it happens. For right now any comps are on the back burner. I may hit some races to keep me in the competitive mindset.

C'est la vie.

Warmup

OALC:
10 mins @ 24kg; 9 rpm = 90 reps

Press:
2x15 @ 12 kg

JSQ:
50 reps @ 185 lbs
25 reps @ 185 lbs

Stretched and done.

-Stationfit-

JSQ:

100 reps @ 155 lbs (pushing depth)

Upper body armor and shoulder rehab

Stretching and done.

Later in the evening random night drills at the airport in full kit.

On Mar 17, 2014, at 10:03

Run:

2 miles in 17:20

Stretched and done.

24 hrs on ambulance with 2 hrs intermittent sleep.....

Warmup

LC:

7 mins @ 2x24kg; 6 rpm

4 mins @ 2x24kg; 6 rpm

Press:

2x15 @ 12 kg

Stretching and done.

Warmup

LC:
5 mins @ 2x24kg; 7 rpm = 35 reps
...5 mins rest...
5 mins @ 2x24kg; 7 rpm = 35 reps

Press:
2x15 @ 12kg

Jog/Walk:
1.5 miles brisk pace

Shoulder seems to be handling the lighter weights and volume decently.  No pain and the slightest hints of tension in the muscles themselves.  No ROM issues either.  Road to recovery and all that.

Kayak:
4 hrs brisk pace on the lake

Stretching in the afternoon

JSQ:
100 reps @ 155 lbs
100 reps @ 155 lbs

Swings:
100/100

Shoulder rehab

Stretching and done.

Worked out in the yard for a few hours as warmup, then....

LC:
5 mins @ 2x24kg; 6 rpm = 30 reps
...5 mins rest...
5 mins @ 2x24kg; 6 rpm = 30 reps

Press:
2x15 @ 12kg

Jog/Walk:
1.5 miles brisk pace

Stretched and done.

Warmup

JSQ:
100 reps @ 155 lbs
100 reps @ 155 lbs

Swings:
100/100 @ 32kg; switch every 20 reps

Shoulder rehab

Stretched and done.

Run:

5 miles in 43:23

Random ab work

Shoulder massage and rehab

Stretched and done.

Hike and play with the niece and nephew at the park for about 4 hrs.  Lots of wrestling, wading, and climbing.


Warmup

JSQ:
110 reps @ 155 lbs
50 reps @ 155 lbs

Swings:
60/60 @ 32kg

Chins:
2x8 @ bw

Stretched and done.

Warmup

LC:

5 mins @ 2x24kg; 6 rpm

Press:

2x15 @ 12kg

Shoulder stretching/rehab

Jog/walk:

1.5 miles brisk pace

Stretching and done.

Shoulder seemed ok, but not great. Still some pressure in the front delt while in the rack.  Light presses seemed to help it feel better.  Still a ways from the 32s.  Gonna assess how it feels tomorrow and go from there.