Dog walk:  2.5 miles

Bar hangs:  gtg

Tried for a run but the knee was not having it.  Every stride brought a pop and pain in the MCL region.  

Blah 

 Dog walk:  1 mile

Warmup

Swings:  100 reps @ 28kg

OH Band Press:  2x25

Arm work

 Yesterday:

Dog Walk:  1 mile

Run:  3 miles, 29:20

BJJ:  2 hrs, no rolling

Spent the afternoon jumping with the kid at the trampoline park.  Right knee did not approve.  Definitely gonna finish out as an easy week.

 Right shoulder is trash.  Taking a break from ballistic overhead stuff again.

Warmup

Swings:  100 reps @ 28kg

OH Band press:  2x25

Arm work

Dog walk: 2 miles

 Easy week for the shoulder since it seems like I tweaked it at the water park.  

Dog walk:  1.2 miles

Warmup

HSN:  12’ @ 12kg; 13 rpm

BS SQ:  75 reps @ 28kg

Stretching and shoulder rehab

 Dog walk:  1 mile

Warmup

LC:  

4’ @ 2x28kg; 4 rpm

2’ @ 2x28kg; 4 rpm

OAJ:  8/8 @ 36kg

Run:  4 miles, 39:40

Arm work 

Went to the water park yesterday so combined my two days.

 -Thu

Run:  3 miles; 30:21

-Fri-

HSN:  10’ @ 22kg; 10 rpm

Trx push-up:  3x12

Chins:  3x8

 Stretching

Dog walk:  2 miles

Run:  3 miles; 31:02

Heat index of 103 during the run.  Slow and miserable.

 Warmup

LC:

10’ @ 2x28kg, 4 rep EMOM

Bootstrap SQ:

3x20 @ 28kg

Bridge press:  

3x12 @ 2x22kg

Arm work

Dog walk:  2 miles

 HSN:  12’ @ 22kg; 10 rpm

TRX Push-ups:  3x10

Chins: 3x6

Stretching

 Run:  3 miles; 09:05/mi

Stretching 

 Warmup

LC:  10’ @ 2x22kg; 6 rep EMOM 

Hindu SQ:  100 reps

KB Row:  3x12 @ 2x22kg

Arm work

 Starting a new program.  Will adjust accordingly, but I think the shoulder and knee are good for it.

Warmup

LC:

8’ @ 2x28kg, 4 rep EMOM

Bootstrap SQ:

3x20 @ 28kg

Bridge press:  

3x12 @ 2x22kg

Arm work

Dog walk:  1.5 miles