My upper right arm is sore and two days of rest over the weekend did not make it any better. My massage therapist showed me some stretches/exercises for it after she worked on me today. I will practice what she showed me this week.

I am traveling on Thursday and Friday, which will interfere with my exercise routine, so I went ahead and strength trained for 30 minutes.

Warmup:
Face-the-wall squats – 20 reps
Windmill stretch – 20 reps
Halos: 12 kg kettlebell – 10 reps, 260 pounds

Workout:

Two-handed swings
16 kg kettlebell – 5 x 20 = 100 reps, 3500 pounds
Chinups – 5 x 1 = 5 reps
Double front squat
16 kg kettlebells – 5 x 5 = 25 reps, 1750 pounds
Hill Sprints – 3 x 100 yards = 300 yards
Double military presses
12 kg kettlebells – 2 x 5 = 10, 520 pounds
Farmer carry
20 kg kettlebells – 1 x 100 paces, 88 pounds

Weight: 6118 pounds

Notes: Swings are not aggravating my sore spot, but I am concerned that the relatively high volume of swings I performed last week caused the soreness to start with. I kept my swings down to 100 reps. As has become my habit, I did one chinup/pullup after each set of 20 swings.

I sprinted up the hill in front of my house for 100 yards after the first three sets of double front squats I completed. This was the first time I have run in months and I did not perform well. My wonky left knee behaved, but my lower back felt a bit off and I was not able to achieve the speed I did when last I was running sprints regularly.

I was running out of time after just 2 sets of double military presses, so I stopped doing them and moved on to the farmer carry.

I will do 30 to 60 minutes of yoga too.