August 31, 2021: SW

Sunday - just some walking Monday - still on the road Today, Tuesday: SW: 00:00 28 kg x left x 10 01:00 28 kg x left x 10 04:00 28 kg x right x 10 05:00 28 kg x right x 10 Repeat twice more (08:00=left, 12=right, 16=left, 20:00=right) total 120 swings, avg HR 132, max 155

August 28, 2021: 1A PU, DL

yesterday, 2 mi ruck @ bw + 25 lb 1A PU: 2L, 2R, rest 2L, 2R Today 1A1L PU: 2L, 1R, 1R DL: 135 kg x 1-2 double over, x 1-2 r/u, x 1-2 l/u NB: From last session, switched from a single 1-2-3 ladder, which is 6 total reps to 3 x (1-2) to get all different grips done, which is 9 total reps but no triples, and added 2.5 kg to make the weight 135 kg (297 lb)

August 26, 2021: SW

First time doing 60 swings w/ a 48 kg SW: 00:00 48 kg x 2h x 10 01:00 48 kg x 2h x 10 04:00 48 kg x 2h x 10 05:00 48 kg x 2h x 10 08:00 48 kg x 2h x 10 09:00 48 kg x 2h x 10 - total 60 swings, no doubt I red-lined my heart rate but wasn't wearing HRM

August 25, 2021:Variety: Ruck, Zercher DL, HLR, Dragon Flag

Yesterday: walk about 1.5 mi w/ 25 lb weight in pack Today, Wednesday: AM: ruck 1.9 miles w/ 25 lb pack, mostly road, some trail, a few small hills PM: Zercher DL: 135 lb x 1, 1 - not bad, 2nd one was almost able to set bar down quietly HLR: a few Dragon Flag - still figuring out my setup but getting closer

August 23, 2021: Variety: WM, SW

Yesterday, Sunday, just a 1 mile walk Today, Monday 1/2 mile walk Cossack sequence - quick, not pushing it WM + press-to-front, 6 kg, 3 left, 3 right, rest, repeat OHS: 8 kg - sitting to 12" box, just to see if I can make some progress on this - not terrible, did 3 reps each side, lf. SW: 00:00 48 kg x 2h x 10 phone call 10:00 48 kg x 2h x 10 talk to someone in my gym 17:00 28 kg x left x 15 19:00 28 kg x right x 15 - total 50 swings

August 21, 2021: SW, DL

Yesterday, Friday: ruck 3 mi w/ 25 lb pack Today, Saturday: Short (1 mi) ruck w/ 25 lb pack break SW: 00:00 28 kg x left x 10 01:00 28 kg x left x 10 04:00 28 kg x right x 10 05:00 28 kg x right x 10 08:00 28 kg x left x 15 09:30 28 kg x right x 15 - total 70 swings break DL: 132.5 kg (292 lbs) x 1-2-3 double over - was going to do more but an easy day felt right

August 19, 2021: ruck, 1A PU, SW

as yesterday, walked about 1.7 miles w/ 25 lb plate in backpack 1APU: Very interesting today. Plan was Medium as 3 doubles x 2 lf - good, left foot coming unweighted x 2 lf - tried 1A 1L, left arm and right leg worked, right arm and left leg really exposes poor stability in left ankle x 1, 1 right arm side only, kept right foot on ground, albeit pretty lightly, for stability as this is all I'm ready for on this side Overall, a good day. 4 reps on left arm + right foot, 6 reps the other way SW: 00:00 48 kg x 2h x 15 - first time w/ 48 kg, took a little while to find good, load-the-hips, form

August 18, 2021: SW, PU, Rings

walk 1.5 miles w/ 25 lb plate in pack SW: 00:00 40 kg x 2h x 10 01:30 40 kg x 2h x 10 04:00 28 kg x left x 10 05:30 28 kg x left x 10 08:00 28 kg x right x 10 09:30 28 kg x right x 10 - total 60 swings, started series on 4:00 today break PU: L-sit on bar x 3 Ring: support x 15-sec, L-Sit support x 10-sec

August 17, 2021: Variety: SW, 1A PU, Dragon Flag

short walk w/ 25 lb plate in backpack SW: 00:00 28 kg x left x 10 01:30 28 kg x left x 10 05:00 28 kg x right x 10 06:30 28 kg x right x 10 - total 40, varying from 60 yesterday 1A PU: 2 reps x 5 sets, lf, on 12" box. Left ankle, on the inside, kind of sore afterwards Dragon Flag - move dip attachment and start figuring things out about padding thickness and position

August 16, 2021: SW

On the road Thursday PM, Friday, and Saturday. Nice, 2-mile-ish walks both Fri and Sat Sunday, recover Today, Monday: SW - on longer rests 00:00 40 kg x 2h x 5 00:45 40 kg x 2h x 5 01:30 40 kg x 2h x 5 02:15 40 kg x 2h x 5 05:00 28 kg x left x 5 05:45 28 kg x left x 5 06:30 28 kg x left x 5 07:15 28 kg x left x 5 10:00 28 kg x right x 5 10:45 28 kg x right x 5 11:30 28 kg x right x 5 12:15 28 kg x right x 5 15:00 28 kg x left x 10 16:30 28 kg x right x 10 - total 80 swings

August 13, 2021: Variety

On the road: Walk a couple of miles, did a few stretches and HRL from a tree branch. In hotel gym, HLR x 3, PU x 3, in room, cossack sequence later at a playground, L-sit pullups x 3

August 12, 2021:

Some kettlebell throws to the back and to the front w/ 24 kg in the backyard with a student, then SW: 00:00 40 kg x 2h x 5 00:30 40 kg x 2h x 5 01:00 40 kg x 2h x 5 01:30 40 kg x 2h x 5

August 11, 2021: Variety: 1A PU, SW, DL

Saturday, on the road, walk some, jog a little, cossack sequence, long drive home Sunday, tired Monday, still tired - some 1A PU and walk Tuesday, some lifting w/ students including presses and swings, still tired Today, Wednesday walk 1A PU - working on better form, especially keeping left shoulder down throughout, did 5 singles each side with about 1 min between sides, lf, and 3-5 minutes between sets, did one final, 6th rep left SW: 00:00 24 kg x left x 10 01:00 24 kg x right x 10 04:00 24 kg x left x 15 05:00 24 kg x right x 15 = 50 swings Rings: set low, support position (top of dip) and hold ~20 seconds, just working on stability DL: DL: 130 kg x 1-2-3 double over, x 1-2-3 r/u, x 1-2-3 l/u - each ladder completed in ~2:30, ~5:00 rest between ladders

August 6, 2021:Variety: MP, SW

walk twice, some sprints and a bit of jogging at various paces in there MP: 20 kg x 5L/R SW: 00:00 32 kg x left x 5 00:30 32 kg x right x 5 02:00 32 kg x left x 10 03:00 32 kg x right x 10

August 5, 2021: Variety

Variety day, as always of late. walk cossack sequence WM: 6 kg x 5R, 5L break

August 4, 2021: Variety

In the morning: SW: 00:00 20 kg x left x 20 02:00 20 kg x right x 20 04:00 20 kg x left x 10 05:00 20 kg x right x 10 Late afternoon Play around w/ OHS with a stick and a 25 lb bar, shoulder dislocates with a rope. OHS wasn't happening barefoot so put on Oly shoes, and then it barely happened. 25 lb bar and Oly shoes is a good place to practice for now. 1-leg contralateral DL @ 20 kg x 3L, 3R C&P: 20 kg x 1-2-3 ladder, lf 20 kg x 1-2 ladder but these were much better - everything tighter, shoulders better during both ways of press.

Variety: DL

Been away from logging. Saturday, July 31, 2021: - walk, lots of driving Sunday, 1 August - Tired, two naps Monday, 2 August - Buteyko walk including sprint at end, Cossack sequence, 1A PU on 8" box x 2L, 2R - first time doubles on the same side Tuesday, 3 Aug, today Walk Cossack sequence and several WM w/ 6 and 10 kg DL: 127.5 kg x 1-2-3 double over, x 1-2-3 r/u, x 1-2-3 l/u