Back home.

Raging headache upon waking.  Goody powders and Excedrin activate!

LCPP:  4 mins @ 22kg; 8 rpm

Stretching

Walking for trick-r-treating later.

 Treadmill run:  2 miles; 08:00/mi

Rehab work

 - Tdy recovery: (Every day)-

Cobra to down dog transitions:  5 reps

Slav squat hold:  2 mins

-Workout-

Run: 2 miles, 8:26/ mi

Stretching

- Tdy recovery: (Every day)-

Cobra to down dog transitions:  5 reps

Slav squat hold:  2 mins

-Workout-

Run: 2 miles, 8:35/ mi

Stretching

 KB Press:  3x10 @ 2x16kg

Swings:  100 reps @ 16kg

Dog walk:  1 mile

 Band curls:  3x25

Band tris:  2x50

KB FSQ: 5x5 @ 2x22kg

 Warmup

SN: 

8 mins @ 22kg; 13 rpm

4 mins @ 14kg; 20 rpm

Band chest press:  3x25

Trx Row:  3x12

Run:  3 miles; 10:20/mi

 Warmup

Curls:  3x25 (2u/2d pace)

Band tris:  2x40

Band SQ: 5x10

Stretching and shoulder rehab.

 HSN:  6 mins @ 22kg; 14 rpm

Push-ups:  3x25

Row:  3x10 @ 2x24kg

Stretching

 Press:

3x8 @ 2x16kg

25/25 @ 14kg

Walk:  1 mile w/pup

Run: 2.5 miles, 10:00/mi

Legs felt super heavy today.

 Warm up

Band biceps:  3x25

Band tris:  2x50

Band hip squat:  100 reps

Walk:  2 miles

Stretching 

 Warmup

SN:  4 mins @ 22kg; 14 rpm

Swing:  100 reps @ 28kg

Band chest press:  3x20

BW row:  3x12

Run:  3.75 mi, 09:12/mi

 Warmup

Curls:  2x50

Tris:  2x50

FSQ:  5x10

Walk:  1 mile w/ pup

 Warmup

SN:

6 mins @ 22kg; 15 rpm 

4mins @ 12kg; 20 rpm

Pushups:  3x25

Rows:  3x10 @ 2x24kg

Run: 2.7 miles, 09:38/mi

 Run/walk:  3 miles, 13:48/mi

Knees over toes work

KB Windmill 3x5 @ 8kg

Big three shoulder rehab.

Shoulder feeling better in the day to day.  

 Resting the arms today due to getting another cortisone shot, this time in the upper bicep tendon.  

Shoulder rehab

Band hip SQ:  100 reps

Stretching

 Warmup

SW+SN:  4 mins @ 22kg

SN:  4 mins @ 22kg; 14 rpm

Band chest press:  3x20

Rows:  3x20 @ 2x24kg

Run: 4 miles, 10:50/mi

 Warmup

Curls:  2x50

Tris: 2x50

Band SQ:  5x10 (band resistance at peak 135lbs)

Will keep this resistance level on SQ for a while.

 Warmup

SN:
6 mins @ 22kg; 15 rpm
4 mins @ 14kg; 20 rpm

Push-up:  3x25

Row:  3x20 @ 2x24kg

Run later when rain slacks.

 Ruck:  4.25 miles, 3.7 mph 

X3 press:  30 reps

Shoulder rehab

Stretching

Managed 4-5 hrs of sleep between 2 sessions today.  Not feeling terrible currently. Still figuring out how the scheduling will work with both jobs.

  Tomorrow will suck due to getting off and headed straight into drill.