Dog walk:  1.5 miles

Hip band SQ:  200 reps 

Stretching

 All nighter

Warm up

Run/walk:  1.5 miles

Step downs:  3x25 ea leg

Stretching

 Ended up skipping BJJ yesterday due to the shoulder feeling like it was on the mend and just needed some more time.

Today…

Swings:  100 reps @ 32kg

Push-up:  3x20

Band row: 2x50 

Stretching & shoulder rehab

Later on…

Band incline press:  3x25 (light bands)

Will most likely increase the swings next week to 125-150 per session.

 Run:  2 miles

Step downs:  4x25 ea leg

BJJ:  2 hrs

 Yesterday…

Swings:  100 reps @ 32kg

Push-up:  3x20

Band row: 2x50 ea arm

Stretching & shoulder rehab

 Warmup

Run:  1.5 miles easy pace

HSN:  10 mins @ 12kg; 10 rpm

SQ:  20 reps EMOM  for 20 mins = 400 reps

Stretching 

Knee is popping on the uphills.  From here on out I’m going to try and keep a slightly brisker pace on the flats and downhill, but walk the uphills.  

Volaren/DMSO topical treatments for shoulder and knee beginning today.

 Yesterday….

Run:  2 miles easy pace

Swam in the lake later that afternoon.

Today….

Warmup

Swings:  100 reps @ 32kg

Push-ups: 3x20

Band rows:  2x50 ea arm

Arm work

Stretching

 Warmup

Dog walk: 1.5 mile

Swings: 100 reps @ 32kg

Bridge press:  3/7 method @ 2x22kg

Band rows:  2x 50/50

Arm work

Stretching

 Decided to try a short run with the new pup.  It was slow and easy.

Run:  1.5 miles; 17:20 

Band rows:  2x25 each side; light for shoulder and upper back health

Stretching

 Dog walk:  1 mile

BW SQ:  20 mins, 20 reps EMOM

Knee is not popping and I think I can start running next week.

 Warmup

Dog walk: 1 mile

Swings: 100 reps @ 32kg

Bridge press:  3/7 method @ 2x22kg

Arm work

Stretching

 Back at it

Warmup

Dog walk: 1 mile

Swings: 100 reps @ 32kg

Bridge press:  3/7 method @ 2x22kg

Arm work

Stretching

 Gada work:  50 reps

Dog walk:  1.5 miles

BJJ:  2 hrs drilling

 Gimp sessions for the time being.

Warmup

Swings:  100 @ 28kg

OH press: 2x25

Arm work