Bike Trainer - 20 minutes
2 3/8" DB Handle hold - 20 seconds L&R
KB Snatch - 12K x 20 L&R   slower today - working on better form
Single KB Clean and Press - 12K x 20 L&R
Dumbbell Curls - 40# x 8-6-4
KB Swings Both hands - 24K x 20

Concept 2 - 500 meters - 2:15 pace
2 3/8" Dumbbell Handle at 110# - 15 - 10 - 5 second holds L&R
Double KB Clean and Jerk - 12K x 20 - banged my fingers together on the clean once - Ouch
Jump Squats - 50K x 10 x 3 - shallow dip - not max jumps for this first time
Ab Wheel on Knees - 25 reps
KB Swings - one hand - 16 K x 20 L&R

Bike Trainer 20 min
2 3/8" DB Handle - 110# x 6 breaths by 2
KB Snatch - 8K x 20 x 2 L&R
KB C&J - 12 K x 15x2
Sissy Squats  BW x 10 x 2
Swings - 24K x 20
Stretching and Floor Work
ARC on my climbing wall - 10 min

I did something yesterday but it isn't noteworthy enough to post.  Rowing and some Rec Center climbing wall.

Today was a short time of ARC on the EZ side of my climbing wall here at home.
Then some stretching and floor work - need a lot more of this!
Then some Dumbbell curls to see if the elbow was going to even allow me to do curls.  Just 30# bells for 15 reps each hand and elbow was just fine.  I haven't been able to do straight bar curls for many years because of my elbow but EZ Bar has been fine until recently - stupid elbow.  Oh well Dumbbells still work. 

Bike Trainer - 20 minutes
Dumbbell Bench Press - 70# x 8 x 2
Pullovers - 55# x 10 x 2
EZ Bar curls - 75 x 8 x 2 - messed up my right elbow on the second set - hurts in a bad way now
French Press - 85# x 10 - had to stop because of elbow

Going to have to make a few changes it looks like

Concept 2 - 500m @ 2:22
*** Bar Jump - 41" ***
Leverage Squat - 140# x 20
KB Swings - 16 K x 20 both - left - right non stop
*** Slim Lever 12# Sledge L&R ***
***Campus Board - 1 to 5 Large rungs***
Standing Calves - BW x 45
Hanging L Sit Leg Spreads - 50

Bike Trainer 20 minutes
*** 70 x 70 list ***
16# Sledge Lever to Face L&R
2x35# plate pinch L&R
5x10# plate pinch
5x5K plate pinch L&R
Wrist Curl 175 - New goal is now 200#
EZ Bar Curl 125# - new goal is 135#

Just didn't feel like working out so did this instead - I need to start working on the list anyway