July 30, 2021: Variety

walk, jog a little cossack sequence 1A PU on 8" box x 1L/R C&P: 20 kg, lf ladder 1-2-3 SW: 00:00 left x 20 02:00 right x 20 - better swings overall

July 29, 2021: Variety, DL

Yesterday, Wednesday: cossack sequence and 1A PU on 8" box x 2 singles, lf, on shorter rests than previous time Today, Thursday: walk 3-1/2 miles 1A PU on 8" box x 2 singles, lf, getting better, same side foot is beginning to unweight WM: 10 kg x 2R/L - not great break DL: 125 kg x (1 double over, 2 r/u, 3 l/u) x 3, total 18 reps. ~5-sec holds at lockout on final ladder

July 27, 2021: Variety

Yesterday: Cossack sequence and 2 alternating singles of 1A PU on 8" box. Also WM @ 10 kg x 3R/L Today: walk yard work - mattock to chop and remove some tree roots in the summer heat/humidity. Like Sunday's bluestone schlepping, odd movements I could do but left me a bit tired and sore afterwards (no surprise since I'm not used to either). bar hang for 1:00 play around with overhead things. OHS w/ a stick. Take out the 6', 25 lb bar, put on the Oly shoes, and manage an OHS with it. More OHS w/ a stick - better this time. SW: 00:00 20 kg x left x 20 02:00 20 kg x right x 20 NB: been having trouble w/ left shoulder getting too loose or in a funny place, but these were good. We're up from 16 kg the last time, might try more volume or heavier weight next time.

July 25, 2021: Variety

Sunday short walk SW: 16 kg x 20L, 20R Later, moved several large pieces of bluestone weighing 50 - 100 lbs or so. Awkward shapes, had to carry a short distance but long enough that it made me out of breath after each one. Reminded me of Inman walking.

July 24, 2021: Variety

Yesterday, Friday - a longish, 4 mile walk in the heat and humidity of what was supposed to be a nicer weather day, stopped for cold drink and a snack along the way. Today, Saturday: Buteyko walk - haven't done in a while, felt rusty but was great to do. break Cossack sequence, pistol @ 6 kg x 2 alternating singles each side, WM x 3 @ 6 kg, 1A PU - 2 ugly alternating singles each side

July 22, 2021: Variety: WM, SQ/BP/DL and a few swings

Tuesday, July 20 - Cossack sequence including bw WM and then 1 WM @ 6 kg Wednesday, July 21 - not much Today, Thursday, July 22 Cossack sequence including bw WM x 3 short break WM: 6 kg x 3R/L 10 kg x 3R/L 10 kg x 1R break Pistol: 8 kg, lf, failed both sides 8 kg, lf, got both sides, albeit a little wobbly at lockout First barbell lifting since competition 8 days ago: SQ: 135 lb x 3 - playing around with stance width and depth 135 x 3 - same 135 x 3 - same, video, depth questionalbe 135 x 4 - better depth I think, but no video BP: 135 lb x 5 - focus on using leg drive SW: 16 kg x 5L, 5R, 15 H2H all in one set. DL: 125 kg x 1, 2, 3 - double overhand, focus on pushing with legs, controlled negatives

July 19, 2021: Variety

Reporting on the last week or so Monday, July 12 - fly to left coast, drive to Palm Springs Tuesday - weigh-in Wednesday - USPA Nationals Thursday/Friday - walk a lot in San Diego Saturday leave San Diego, finall get home after huge delays on Sunday at 2 pm Sunday: bar hang for :30 - will keep GTG'ing these as left shoulder is funky. Today, Monday bar hang for :40 break bar hang for :20 break 1-leg DL, 16 kg kettlebell, all doubles left leg unilateral right leg unilateral left leg contralateral right leg contralateral break RT Hang for :30, tried to keep RT oriented as if on a bar

July 10, 2021: Easy lifts pre-meet

Meet in 4 days, fly out in 2 days walk SQ: 155 lb x 5 BP: 135 lb x 6 DL: 125 kg x 1 double over, x 1 r/u, x 1 l/u

July 9, 2021: Variety: SW

walk SW: 00:00 32 kg x left x 10 - meh 01:00 32 kg x left x 10 04:00 32 kg x right x 10 05:00 32 kg x right x 10 08:00 32 kg x left x 10 - tighter grip, better weight distribution between feet - better overall 09:00 32 kg x right x 10 12:00 40 kg x 2h x 10 - total 70 swings

July 8, 2021: Variety: WM, SW

walk Cossack sequence WM: bw x a few, 6 kg x 1, 2, 1, 10 kg x 2 - best 10 kg yet this go-round later: SW: 00:00 32 kg x left x 10 01:00 32 kg x right x 10

July 7, 2021: DL

Walk SQ: 175 x 3 BP: 155 x 3 DL: 125 kg x 2 135 x 1 145 x 1 155 x 1 - finally remembering how to breath deep and grip the bar tight for heavy DL

July 6, 2021: Variety

walk PU: on RT, 3 slow and controlled in both directions Dragon Flag - figuring out setup on new power rack, got a couple b/u and one from the top down and back up again

July 5, 2021, SQ, BP - meet prep

Yesterday, July 4, lots of driving, a bit of walking Today, July 5, Monday SQ: 135 lb x 3, 185 x 3, 205 x 2, 215 x 1 (meet opener is 97.5 kg, which is 215) BP: 135 lb x 5, 155 x 3, 175 x 1, 1 - had hoped for 175 x 2, my setup is still inconsistent

July 3, 2021: SQ

Yesterday, Friday, July 2 - walk about 5 miles Today, Saturday, July 3 WM: bw x 2, 6 kg x 2, 10 kg x 2, 6 kg x 2 all rf Dip: bw x 2, focus on form SW: 00:00 36 kg x left x 5 - first time 1h swings @ 36 kg 00:30 36 kg x right x 5 01:00 36 kg x left x 5 01:30 36 kg x right x 5 04:00 32 kg x left x 5 04:30 32 kg x right x 5 05:00 32 kg x left x 5 05:30 32 kg x right x 5 SQ: on June 25 (1 week ago): 155 lb x 3, 175 x 5, 185 x 4, 195 x 3, 205 x 2, 215 x 1 = 18 lifts Today: 135 lb x 3 155 x 3 175 x 7 195 x 4 - enough for today. 17 lifts today, good because I'm tired

July 1, 2021: Variety

WM: bw x 1, 10 kg x 1, 1, 1, 2 R/L - getting better. Every other day is good for these, less often is not. SW: 00:00 32 kg x left x 10 01:00 32 kg x right x 10