Warmup

LC:  4x 1 min @ 2x22kg; 8 rpm 

Dog walk:  2 miles

Light gripper work

May end up doing some EMOM squat work and yoga tonight during while working

Warmup 

Gada swings:  3x30 reps

Gada curls:  3x10

SQ: 3x30

Dog walk: 2 miles

 Warmup

HSN:  4x 2 mins @ 28kg; 10 rpm

Push-ups:  3x25

Rows:  3x15 @ 2x16kg

Run/walk with skating wife:  2 miles 13:14

Longboard:  1.65 miles

Stretching

 Warmup

Somersault SQ: 5x10 @ 28kg

Curls:  3x30

Tris:  2x50

Walk:  1.75 miles

BJJ:  2 hrs, ended up rolling with a 300 lbs blue belt.  Wore smooth.

 Warmup

LC:  4x 2 mins @ 2x22kg; 8 rpm

BW Sq:  100 reps

Gada swing:  2x30 @ 30 lbs

Gada curl:  2x10 @ 30 lbs

Dog walk:  2 miles 

 Warmup

HSN:  4x 2 mins @ 28kg; 10 rpm

Push-ups:  3x20

Rows:  3x15 @ 2x16kg

HR Run:  3 miles; 10:10/mi

Stretching

 Warmup

Suitcase SQ:  3x15 @ 2x32kg

Curls:  3x30

Tris:  2x50

Dog walk:  1.5 miles

BJJ:  2 hrs

 Back at it with renewed vigor….

Warmup

HSN:  

10 mins @ 22kg; 10 rpm

TRX push-ups:  3x15

Chins:  3x6

Run:  2 miles; 10:08/mi

Stretching

Shoulder feels great.  After this week gonna be getting after it pretty hard on kettle progression.

Weight post trip was 185 lbs.  Thats up about 7 lbs or so.  Lots of booze.