X3 push

Painting all day

 X3 pull

Swings:  150 reps @ 32kg

 X3 push

Stretching 

 Debating on doing a 50k in July.

Run: 6 miles; 09:35/mi

 X3 pull

Swings:  150 reps @ 32kg

 X3 Push

Handstand holds & sissy squat holds

Gada:  50 reps

Possible run later.

 Run:
3 miles, 08:59 pace

Gada:  50 reps

 X3 push

Gada

Run: 2 miles; 08:55/mi

 X3 pull yesterday.  Spent most of the day with the wife and dog as we got told that he will have to be put down due to cancer.  Rapid decline.

Today...

X3 push

Maybe a quick run.  Vet appointment today for the old boy.  

Ate like a trash panda this drill weekend.  So 24 hr fast from lunch yesterday til lunch today.

Warmup

X3 push

HSN: (left arm only)

3 mins @ 14 kg; 15 rpm

Run:

2 miles  

 X3 push

Run:  2 miles

Gada

Swings:  50/50 @ 32kg

Drill this weekend

 X3 pull

Gada:  50 reps 

 Warmup

X3 push

Swings:

25/25 @ 32kg

25/25 @ 32kg

Tried some OALC, SN, and HSN.  None made the shoulder feel good.  The drop to the rack in LC and HSN made it ache.  The slight rotation and drop on SN felt like it was pulling something.  Opted for the swings and some running for cardio.  Hope the shoulder will continue to mend.

 Did some decent climbing yesterday.  A little sore.

X3 pull today.  Some easy stretching and wrestling later with the kid.

 Back home

Warm up

X3 push

HSN:

10 mins @ 14kg; 15 rpm