11/17/2015

2 Miles, 1/4 mile intervals, 5mph to 4mph
18kg kettlebell swings, 10
cable crunches, 150lbs, 15 reps

inverted bosu ball air squats
box ups
cable crunches
3x5

farmers walk, fingertip grip on 10 dumbbell, oversize bars, 26lbs

11/16/2015

Regularly walking with the backpack in the mornings.  Taking some time off from work as well, so missing out on mid-day workouts but it feels really good to take the break.

Slowing down has given me the opportunity to think things through a bit.  By adding the walk in the morning I have some greater flexibility in what I do with the mid-day workout.  Accordingly, I'm going to focus on some weakness that needs to be corrected.  With the shoulder injury I've noticed my left arm is significantly weaker as well, grip strength is reduced.  I miss swimming also so perhaps I can work that in a couple mid-days. 

11/5/2015

AM workout

45lb backpack, 3 and change golfcourse loop, with the spouse

Mid-day workout

4 rounds, weighted vest 20lbs

1/4 mile dreadmill, 5, 5, 4.5, 4.5 mph

Kettlebell swings, 18kg

Cable crunches, 15, 150lbs

7 rounds

65lbs, bor, 6, upright rows, 3, press, 6

Cable crunches, 15, 150lbs

No vest, 1 mile dreadmill, 4.5mph

11/4/2015

Weighted vest, 20lbs

3.75 miles, dreadmill, 4-4.5 mph

11/3/2015

45 lb backpack

3.3 mile walk, w/ teh spouse, golf course figure eight

11/2/2015

Morning,

45lb backpack

3 mile golf course loop

Mid-day

20lb vest

4 rounds

1/4 mile, dreadmill run, 4.2mph

6 pushup burpees to a jumping pullup

4 rounds

1/4 mile, dreadmill run, 4.0

6, clean and press, 89lb

4 rounds, no vest

1/4 mile dreadmill run, 4.0

8 knees to elbows