Band SQ:  2x20

BW Hack SQ:  1x20

DB Curls:  2x50 @ 10 lbs

Band Triceps:  2x50

Core work

 SN:  6 mins @ 16kg; 16 rpm 

Push-up: 3x20

Gorilla Row:  2x20 @ 22kg

Band face pull: 1x40

Big 3 shoulder rehab

Run:  4 miles 10:05/mi

 Ruck:  7 miles @ 15 lbs

KB Press:  50/50 @ 8kg

Stretching

 BW SQ:  100 reps

Arm work

Core work

Gada work

 Warmup

SN:

6 mins @ 14kg; 16 rpm

Press:

3x8 @ 14kg

Band chest press:  3x20

Band row:  3x20

Run:  3 miles, 09:57/mi

 Snatch:

6 mins @ 14kg; 16 rpm

2 mins @ 16kg; 16 rpm

Pushups:  3x20

Gorilla row:  2x20  @ 22kg

Face pull:  1x30

Big 3 shoulder rehab

Run:  4 miles 10:10/min 

 Hike:  7.9 miles w/ 15 lbs pack 

 Pup walk:  1 mile

BW SQ:  100 reps

Band Curls:  2x40

Band Tris:  2x40

Core work

Last day of prednisone and the shoulder is in much better shape.  Don’t think I will be throwing any fast balls but I can do KB again, albeit lighter, so I’m happy for now.

Run: 4 miles 10:10/mi

Band flies: 3x20

Band rows:  3x20

Stretching

1st mile was with the pup.  He’s speeding up slowly.  He isn’t digging the heat but he will be hell once he’s older and it’s cooler.  Good rucking dog, if not a running companion.

 SN:  

6 mins @ 14kg; 16 rpm

Push-up:

3x20

Gorilla row:

2x20

Face pulls:  

1x30

Run:

4 miles easy 10:00 pace

 Ruck:  6 miles w/ 10 lbs

OH rehab work 

Pup Walk:

1 mile

BW SQ:

100 reps

Curls:

2x20

Triceps:

2x20

Core work 

 SN:  

6 mins @ 12kg; 16 rpm

Push-up:

3x20

Gorilla row:

2x20

Face pulls:  

1x30

Run:

3 miles; 10:30 avg.  legs felt heavy

 Band SQ:

3x15

Curl:

2x20

Tricep press down:

2x20

Core work

Walk:

1.5 miles with the dog

 SN:  

6 mins @ 12kg; 16 rpm

Push-up:

3x20

Gorilla row:

2x20

Face pulls:  

1x30

Run:

3 miles (1st w/ new pup); 10:17 avg

Run: 3 miles; 10:10 pace

Push-up:  3x15

Gorilla Row:  3x20

Curl:  40 reps

SN:  6 mins @ 12kg; 16 rpm (1 switch)