SW

Today, Thursday, sort of early (9:30 am)

SW: 24 kg

00:00 10L + 10R
02:00 20L
04:00 20R - a great way to spend 5 minutes

MP, DL

20 kg: halo and GS, a few

MP: 20 kg, same reps as last time, took :30 out of each ladder and another :30 out between ladders

00:00 2R/L
01:30 3R/L
03:30 5R/L (was 4:00 last time)

repeat starting on 09:00 (was 10:00 last time)

repeat starting on 18:00 but only 1st set, so total 22 reps/side instead of 30/side, we'll call this medium day

DL:
120 kg x 5 r/u, fingerhooks

rest until 5:00

repeat other grip

FSQ, SW

Today, Tuesday

16 kg: Halo + GS w/ curl - x 1, 2

FSQ: 2 x 24 kg x 3

Repeat both the above

SW: - all untimed, with full, untimed recovery

44 kg x 10 2h
32 kg x 10 L
32 kg x 10 R
32 kg x 10 L - extra set on weaker side

MP, SW

Yesterday, Sunday, the usual big musical day, and a late afternoon walk

Today, Monday

12 kg: bent arm bar, 5L, 5R. Bent leg at 90 degrees and hooked on a kettlebell

MP: 20 kg, rf
00:00 - 2
01:30 - 3
04:00 - 5

repeat starting on 10:00

repeat starting on 20:00 - last 5's a little slow but definitely better than 3 days ago, and up to 30 reps each side

SW:

Rest a few, then - decided if I'm working on conditioning, I need lighter weights and the volume control turned down from 10 - I prefer 10, but I think I may have gotten 8 this time, will aim for 7 next time.

00:00 - 32 kg x 2h x 10
02:00 - 32 kg x 2h x 10
04:00 - 24 kg x L x 10
06:00 - 24 kg x R x 10

Repeat, so

08:00 - 32 kg x 2h x 10
10:00 - 32 kg x 2h x 10
12:00 - 24 kg x L x 10
14:00 - 24 kg x R x 10

Halo+GS, MP, DL

Today, Friday

16 kg warmup - 1 halo + 1 GSQ, 2+2, 3+3

MP: 20 kg x (2-3-5) x 2, rf (that's new) = 20 reps per side, roughly equal to (1-2-3) x 3 = 18 reps or (1-2-3) x 4 = 24 reps

DL:
6 singles on the minute
overhand grip as normal for the first 3, then more fingerhooks
120 kg for the first 5 then 130 kg for the last one, still fingerhook grip

Overhead walk/hold

Yesterday, Tuesday, walk more, drive a bunch

Today, Wednesday:

walk

On the 2:00, overhead walk/hold w/ 12 kg, rf, for 1:00, :45, and :30

00:00 - walk/hold 1:00 r
02:00 - l
04:00 - same but :45
06:00 - same l
08:00 - same but :30
10:00 - same but l

focus on keeping abs tight not hips forward and leaning back

my overhead mobility is pretty crappy, so doing this in good posture means working against my own inflexibility, so it's not easy, and is especially good ab exercise

Recovery

Today, Monday, on a short vacation with my wife:

walk a few miles.

jog on the bridge for perhaps 2-3 minutes.

a few bw-only windmills

later

10 kg overhead walk, rf - OMG, this is a missing practice that I must do more regularly.