## Tuesday, August 31, 2021

### 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

## Saturday, August 28, 2021

### 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)

## Thursday, August 26, 2021

### 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

## Monday, August 23, 2021

### 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

## Thursday, August 19, 2021

### 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

## Wednesday, August 18, 2021

### 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

## Tuesday, August 17, 2021

### 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

## Monday, August 16, 2021

### 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

## Friday, August 13, 2021

### 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

## Thursday, August 12, 2021

### 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

## Wednesday, August 11, 2021

### 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

## Friday, August 6, 2021

### 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

## Thursday, August 5, 2021

### August 5, 2021: Variety

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

## Wednesday, August 4, 2021

### 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.

## Tuesday, August 3, 2021

### 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

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