Run:  2 miles; 09:35 avg

SQ:  100 reps

BJJ:  2 hrs

 Warmup

Dog walk:  1.6 miles

Swings:  100 @ 36kg

Push-ups: 4x20

Band rows:  2x50

Arm work

Stretching and rehab

 YRG

Dog walk

Shoulder and knee rehab

 Dog walk:  2 miles

Run:  3 miles in 30:15

Took it easy and walked some of the steeper hills.  Knee popped and complained only slightly.

 Warmup

Swings:  200 @ 24kg

Push-ups:  4x20

Band rows:  3x50

Arm work

Dog walk:  1.6 miles

Feeling a little beat up from BJJ last night so I backed off on the swing weight.

 Run:  1.75 miles

SQ:  100 reps

BJJ: 2 hrs

 Warmup

Swings:  200 reps @ 32kg

Push-ups:  4x20

Band rows:  2x50

Arm work

Dog walk:  1.6 miles 

Stretching and rehab

Warmup

HSN:  10 mins @ 12kg; 10 rpm

Dog walk:  1.6 miles

Shoulder and knee rehab.

 Run:  2 miles in 19:45

Stretching

Gracie seminar 

 Warmup

Dog walk:  1.6 miles

Swings:  175 @ 32kg

Push-ups:  3x20

Band rows:  2x50

Arm work

Got a Ryron Gracie seminar tomorrow and need to spend some time on mobility today and tomorrow.  Hips are stiff.

 Saturday was six hours of yardio.

Today…

Warmup

Swings:  

100 @ 32kg

100 @ 24kg

Push-ups:  3x20

Band rows:  2x50

Arms

Dog walk:  2 miles 

 Run:

2 miles in 20:26

TKEs for the knee & shoulder rehab

 Rinse and repeat.

Warmup

Swings:  150 @ 32kg

Push-up:  3x20

Band row:  2x50

Arm work

Dog walk:  1.6 miles

Shoulder rehab

Stiff from hard rolls last night during BJJ.  Feeling better after.

 Warmup

Run:  1.5 miles in 15:45; no walking and very little knee issues

TKEs and shoulder rehab

BJJ: 2 hrs

Continuing with repeating this workout and rebuilding the shoulder and knee.

Warmup

Swings:  150 @ 32kg

Push-up:  3x20

Band row:  2x50

Arm work

Dog walk:  1.6 miles

Shoulder rehab

TKE (knee rehab):  2x50

 Walk:  1.5 miles

Farmer carry:  1 mile @ 2x22kg; 25:25

Stretching

 Warmup

Run/Walk:  1.5 miles in 16:10

Stretching

 Yesterday

Warmup

Swings:  150 @ 32kg

Push-up:  3x20

Band row:  2x50

Arm work

Dog walk:  1.6 miles

Shoulder rehab

TKE (knee rehab):  2x50

 Warmup

Run/Walk:  1.5 miles in 16:20

BJJ:  2 hrs

 Warmup

Swings:  150 @ 32kg

Push-up:  3x20

Band row:  2x50

Arm work

Dog walk:  1.6 miles

Shoulder rehab

TKE (knee rehab):  2x50