Warmup

HSN:  6 mins @ 28kg; 10 rpm

Push-ups:  3x20

Rows:  3x15 @ 2x16kg

HR Run:  4 miles, 46:08

Stretching 

 Warmup

HSN:  16 mins @ 22kg; 10 rpm

Trx Pushup:  3x15

Chins:  3x6

Run:  4 miles in 40:00

Stretching

 Warmup

LCPP:  6 mins @ 22kg; 8 rpm

Dog walk:  1 mile

Stretching

Warmup

LC:  6x 1 min @ 2x22kg; 6 rpm

Dog walk:  2 miles

 Warmup

Gada Session w/ 30lbs:

SQ: 4x25

Swing:  4x25

Curl:  4x10

Dog walk:  1.5 miles

Smooth session.  Old black dog is still there but manageable.

 Dealing with some depression this week.  Still gotta muddle through.

Warmup

HSN:  4x 2 mins @ 28kg; 10 rpm

Push-up: 3x20

Row:  3x15 @ 2x16kg

HR Run:  4 miles, 44:11

Stretching

 Warmup

Suitcase SQ:  3x15 @ 2x32kg

Curls:  3x30

Tris:  2x50

Dog walk:  2 miles

BJJ:  2 hrs

 Warmup

HSN:  16 mins @ 22kg; 10 rpm

TRX push-up:  3x15

Chins:  3x6

Greek shoulder complex

Run:  4 miles; 39:16

Stretching

 BJJ:

1hr gi

1 hr no gi

 Warm up

LC:  6x 1 min @ 2x22kg; 6 rpm

 Warmup

Gada Session w/ 30lbs:

SQ: 4x25

Swing:  4x25

Curl:  4x10

Dog walk:  1.6 miles

30 mins of longboard practice

 Another rinse and repeat.  Kept the mileage low for the pup since it heated up decently today.  Getting to the season where morning runs will be the norm with him or just keep to afternoon/evening walks.  

Warmup

HSN:  4x 2 mins @ 28kg; 10 rpm

Push-up: 3x20

Row:  3x15 @ 2x16kg

Greek shoulder circuit

HR Run:  3 miles, 36:00

Stretching

 Suitcase SQ:  3x15 @ 2x32kg

Curls:  3x30 

Tris:  2x50

Walk: 1.6 miles

 Warmup

HSN:  16 mins @ 22kg; 10 rpm

TRX push-up:  3x15

Chins:  3x6

Greek shoulder complex

Run:  4 miles; 40:04

Stretching

Trying to hold off on run and HSN volume increases.  I want to give my shoulder some time with small LC increases before I move anything else up.  So for now, holding pattern for everything but LC.

 Warmup

Gada Session w/ 30lbs:

SQ: 4x25

Swing:  4x25

Curl:  4x10

Dog walk:  2 miles

Shoulder feeling good

 Warmup

HSN:  4x 2 mins @ 28kg; 10 rpm

Push-up: 3x20

Row:  3x15 @ 2x16kg

Greek shoulder circuit

HR Run:  4 miles, 46:11

Stretching

 Suitcase SQ:  3x12 @ 2x32kg

Curls:  3x30 

Tris:  2x50

Trying to really slow down the cadence on the arms.  It seems to be doing something as I got some compliments at drill on some size changes.

SQ felt good.  Gonna slowly build to 100 reps and the condense the sets, hoping for 1 solid set.

 Warmup

HSN:  16 mins @ 22kg; 10 rpm

Trx pushups:  3x15

Chins:  3x6 

Run:  4 miles, 41:05

Stretching

 Warmup

LC: 5x1 min @ 2x22kg; 6 rpm

Dog walk:  1.5 miles

Stretching

Drill weekend starting tomorrow, after working today and tonight.  Looooong day.

 Warmup

Gada Session w/ 30lbs:

SQ: 4x25

Swing:  4x25

Curl:  4x10

Dog walk:  1.6 miles 

 Warmup

HSN:  3x 2 mins @ 28kg; 10 rpm

Push-up: 3x20

Row:  3x15 @ 2x16kg

HR Run:  4 miles, 49:01

Stretching

Warmup

Suitcase SQ:  3x10 @ 2x32kg

Curls:  3x30 

Tris:  2x50

Stretching