December 10, 2023: SW

walk at 5 PM WM: 6 kg x lf x 1 - but a good one each side. Making sure right hip moves seems important to a good result on that side. SW:wait until HR in blue, 125, before next set 00:00 - 36 kg x left x 5 01:00 - 36 kg x right x 5 02:00 - 36 kg x left x 5 03:00 - 36 kg x right x 5 04:00 - 36 kg x left x 5 05:00 - 36 kg x right x 5 06:00 - 36 kg x left x 5 07:10 - 36 kg x right x 5 08:20 - 36 kg x left x 5 09:33 - 36 kg x right x 5 10:45 - 36 kg x left x 5 11:55 - 36 kg x right x 5 13:05 - 36 kg x right x 5 - two rights in a row, whoops 14:15 - 36 kg x leftt x 5 - 70 swings avg = 128, max = 139

December 9, 2023: FSQ (medium), BP (light), DL

yesterday, brisk early 3 mi walk, totalled 6 mi for the day. Today, Saturday WM: 6 kg x lf x 2 - internal shoulder rotation overhead feels good Rings - usual FSQ: 60 kg x 5, 5, 65 kg x 5 break BP: 65 kg x 2, 3, 5 NB: warmed up w/ curl and press 2 x 6 kg kettlebells break DL: 130 kg x 3 r/u 130 kg x 10 l/u - 2 breaths at bottom between most reps until last

December 7, 2023: FSQ (light) BP, SW

walk break WM: 6 kg, lf x 1, 2, 3 break Rings: usual FSQ: 60 kg x 4 BP: switched to kg plates on a 45 lb bar 65 kg (143 lb + 1 for the bar) x 5, 5, 5, 5, 3 - on the 2:30 or about 2:00 rest, extra minute before the final set but cooked already. NB: Up from same weight x 5, 5, 4 last time - 23 reps today, 14 last time. break SW:wait until HR in blue, 125, before next set 00:00 - 36 kg x left x 5 00:30 - 36 kg x right x 5 01:00 - 36 kg x left x 5 02:15 - 36 kg x right x 5 03:15 - 36 kg x left x 5 04:05 - 36 kg x right x 5 05:05 - 36 kg x left x 5 06:05 - 36 kg x right x 5 07:10 - 36 kg x left x 5 08:15 - 36 kg x right x 5 09:20 - 36 kg x left x 5 10:25 - 36 kg x right x 5 - 60 swings

December 6, 2023: FSQ

walk break walk break Rings - usual but w/ a 2nd FL break WM: 6 kg x lf x 1, 2 FSQ: 60 kg x 3 70 kg x 5, 5, 4 - not enough fingers, and lost the bar when racking after fourth rep, 3 - a little gun-shy, 4 to finish

December 5, 2023:

two days completely off but walked more than I have lately Today, Tuesday, very short on time: 00:00 - 36 kg x left x 5 00:30 - 36 kg x right x 5 01:00 - 36 kg x left x 6 01:30 - 36 kg x right x 6 02:00 - 36 kg x left x 7 02:30 - 36 kg x right x 7 - total 36 swings

December 2, 2023: SQ (light), BP (light), DL

Rings - usual a few things while teaching WM: all lf, bw x 1, 6 kg x 2 FSQ: 60 kg x 5, 5 BP: 145 lb x 3, 3, 3 DL: all 120 kg sumo x 5 double over hack x 5 double over sumo x 5 double over hack x 5 double over Did above 4 sets in the space of about 15 minutes, HR through the roof by the end

December 1, 2023: SW

walk rake leaves SW: with a student 00:00 - 32 kg x left x 10 01:30 - 32 kg x right x 10 03:00 - 32 kg x left x 10 04:30 - 32 kg x right x 10 05:00 - 56 kg x 2h x 10 10:00 - 32 kg x left x 10 11:30 - 32 kg x right x 10 13:00 - 32 kg x left x 10 14:30 - 32 kg x right x 10 15:00 - 56 kg x 2h x 10 avg = 131, max = 148