Kayak:
4 hrs brisk pace on the lake

Stretching in the afternoon

JSQ:
100 reps @ 155 lbs
100 reps @ 155 lbs

Swings:
100/100

Shoulder rehab

Stretching and done.

Worked out in the yard for a few hours as warmup, then....

LC:
5 mins @ 2x24kg; 6 rpm = 30 reps
...5 mins rest...
5 mins @ 2x24kg; 6 rpm = 30 reps

Press:
2x15 @ 12kg

Jog/Walk:
1.5 miles brisk pace

Stretched and done.

Warmup

JSQ:
100 reps @ 155 lbs
100 reps @ 155 lbs

Swings:
100/100 @ 32kg; switch every 20 reps

Shoulder rehab

Stretched and done.

Run:

5 miles in 43:23

Random ab work

Shoulder massage and rehab

Stretched and done.

Hike and play with the niece and nephew at the park for about 4 hrs.  Lots of wrestling, wading, and climbing.


Warmup

JSQ:
110 reps @ 155 lbs
50 reps @ 155 lbs

Swings:
60/60 @ 32kg

Chins:
2x8 @ bw

Stretched and done.

Warmup

LC:

5 mins @ 2x24kg; 6 rpm

Press:

2x15 @ 12kg

Shoulder stretching/rehab

Jog/walk:

1.5 miles brisk pace

Stretching and done.

Shoulder seemed ok, but not great. Still some pressure in the front delt while in the rack.  Light presses seemed to help it feel better.  Still a ways from the 32s.  Gonna assess how it feels tomorrow and go from there.