aug 13-18

Saturday
went to Vancouver to visit my daughter Friday night Saturday and Sunday morning drinking and eating what ever I wanted, I actually stayed farely clean except for Saturday night.

Sunday evening
max effort bench, one arm rows, tri push downs, sled face pulls with external rotation.

Monday
am
treadmill incline intervals plus steady state cardio 50 mins normal rehab/prehab
pm
snatch (sn) squats, power sn, full sn, biceps, rotator cuff work

Tuesday
am
rode bike over to stairs, 7 intervals on the stairs road home, rehab/prehab
Pm
4" conv rack pulls, ss bar upper back work, calf ham glute machine, rev hypers, sit ups
Wednesday
am
hiking 1 1/2 hours and just stretching
pm
throwing for highland games, weight for distance, weight for height, hammer throws

Thursday
am
prowler pushes 110 feet plus 50 lbs 8 trips, than 25 min steady state cardio rehab/prehab
mid morning
worked with Bill doing human flag as he rested I did some technique work for weight for distance. then did some core work with him
pm
speed bench, inclines presses, jerks, triceps