5fr/4k/3p/2imd/1s

2x600 k,d,s fr/bk

Wd

~2800

3x4ea DB snatch w. 35,40,45

5x8 DB squat w. 0/0/30/30/35
alt. 6x6/6/5/4/4/3 HC w. 35/35/75/95/100

3x6 Trapbar DL w. 95/115/125
alt. 4x8ea DB row w. 40/40/45/45

3x 10ea Shoulder circuit w. 5/5/7.5
alt. 3x8ea bicep curl w 27.5/30/30
alt. 3x16 elev. Bosu pushup

Substitute. Also I'm just over this gym. 

5fr/4k/3p/2imd/1s
500s 2fr,1bk,2fr
5x100 im on 1:30
wd ~2300

Justin comes for a morning yoga and meditation. Substitute teacher. 

Casual Yoga

4x20 chest pass Dynamax Ball 16/16/20/20
alt 4x20 Overhead Throws
alt 4x10 Kettlebell squats 0/16kg/16kg/16kg
alt suitcase carries 26kg

3x10 bicep curls 25/30/30
alt 4x10 face pulls 42.5/50/35
alt 4x10 tricep pulldown 42.5/50/35
alt 3x10 shoulder circuits
 

Yoga

5fr/4k/3p/2imd/1bk

7x50 fly,fly/bk,bk,bk/br,br,br/fr,fr

150 s

3x100 fr on 1:40 desc [1:05, 1:03, 1:01]
wd
3x100 bk on 1:40 desc [1:11, 1:10, 1:08]
wd
3x100 IM on 1:40 desc [1:15, 1:11, 1:07]

wd

~3000

Yoga, nothing special. Setting some intentions for the next few weeks

Warm up

DB dead lift w. 40s, 45s, 45s
alt. 16 elevated push ups
alt. 8/10/12 face pulls

Core x2

20 minutes bike

3x5ea DB Snatch w. 30/35/35
Alt. 3x10 DB DL w. 35/40/45

3x12ea SL DB Lunges w. 22.5/25/0
Alt. 3x2 lengths Suitcase Carry w. 20kg/22kg/22kg
Alt. 3x20 Battle Ropes, Double arms

Shoulder Circuit

Core

20min Bike

5fr/4k/3p/2im/1bk

400s

Another yoga with the different teacher. No marathon. Need to take an Xray/MRI/PT

5s/4k/3p/2im/1bk
6x150 k/d/s Fly,Bk,Fr
6x200 desc. x2 IM,Fr,Bk [2:50~;2:42~, 2:30;2:20, 2:45,2:40~]\
500 fr
4100 +wd

Sunday Morning Yoga, lots of cardio