## Sunday, December 10, 2023

### 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

## Saturday, December 9, 2023

### 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

## Thursday, December 7, 2023

### 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

## Wednesday, December 6, 2023

### 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

## Tuesday, December 5, 2023

### 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

## Saturday, December 2, 2023

### 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

## Friday, December 1, 2023

### 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

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