June 29, 2022: Variety - WM, SW (40), DL (light)

NP: 8 kg x 5L/R, different angles WM: 6 kg: left x 3, right x 2, 1 8 kg: right x 1, 1 SW: 28 kg x left x 10 28 kg x right x 10 28 kg x 2h x 20 DL Sumo: 135 x 1, 225 x 1, 3 - left knee not happy, 3 - focus on pushing knees out and was a little better

June 28, 2022: SW (40)

NP: 10 kg x 5L/R yard work break SW: 28 kg x 10's on about 1:30, total 4 sets alternating hands, lf FSQ: 60 kg x 5 69 kg (60 kg + 20 lb) x 5 74 kg (60 kg + 30 lb) x 2 - felt like form was going south, hips came up too fast.

June 27, 2022:

Yesterday, walk 4 miles and some kb swings and NP Today: NP: 8 kg x 5L/R SW: 28 kg x left x 10 28 kg x right x 10 28 kg x 2h x 25 WHEEL: 2 on level ground, not all the way out but not too shabby, either.

June 25, 2022:

road trip - 28 kg 1h and 2h swings a few times both yesterday and today

June 23, 2022:

walk into town twice at breaks on a long drive, 28 kg 1h and 2h swings

June 22, 2022: SW (40), DL

Yesterday - walk, yard work Today NP: 8 kg x 7L/R, varying angle SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10 extra minutes 03:00 28 kg x left x 10 04:00 28 kg x right x 10 break DL: 125 kg x 3 double over, all paused tng today 00:00 135 x 5 l/u 04:00 135 x 5 r/u 08:00 135 x 5 l/u grip getting tired 12:00 135 x 5 r/u grip getting fried 16:00 135 x 3 l/u grip fried 19:00 135 x 2 l/u end

June 20, 2022: FSQ (light), BP

walk, w/ stretches and WM in the park on the way NP: 10 kg x 5L/R varying angles SW: 24 kg, 5 sets of 10 on the :55 (thus extra set left) break FSQ: 135 lb x 3, 4 BP: 145 lb x 9 160 x 4 150 x 5 160 x 3 - total 21 reps, tried to not go quite so hard today: medium volume and intensity

19 June 2022: SW (20)

Saturday, just a bit while teaching, then played for 4 hours Today, Sunday walk a couple of times, phone says total was 4.4 miles @5:30 pm SW: 00:00 28 kg x left x 10 01:00 28 kg x right x 10

June 17, 2022: BP, DL

NP: 8 kg x 4L/R, increasingly wide yard work - grip tired BP: 145 lb x 6 155 x 5 - started gripping harder w/ left after noticing left wrist felt a little over extended, helped! 155 x 6 - recent (post-April meet) PR reps @ this weight break DL: 00:00 130 kg x 5 double over - lost grip on 5th rep after it got off the ground but it was an honest light tng 03:45 r/u 07:30 l/u 11:15 l/u 15:00 r/u - grip just barely holding on. NB: no grip-intensive yard work on DL day next time.

June 16, 2022: SW (80)

NP: 8 kg x 8L/R, slow, varying angle walk SW: 24 kg x 10's lf OTM alternating, total 80 GU: 10 kg x 2 alternating singles, lf - not paying attention much to form, just to doing what my body allows, a good plan for me. Form things I'm minding - bearing elbow straight, don't kill my knees getting up and down. break FSQ: bar x 3 - fast down and up 40 kg x 7 - fast down and up 60 kg x 5 - fast 65 kg x 5 - fast

June 15, 2022: SW(40)

push mower front and side lawn walk twice, several sprints flat and stairs SW: 10's lf on the :45 alternating sides

June 12, 2022: Variety

afternoon: Play around w/ OHS w/ a stick MP: 16 kg x 10L/R DL: 185 lb x 5 double over for speed 185 sumo x 5 double over for speed

June 11, 2022: DL

lots of yard work, bit of teaching DL: 125 kg x 5 x 5 00:00 double over 04:00 r/u 07:45 l/u 11:30 r/u 15:15 l/u

June 10, 2022: BP/DIP (light)

NP: 8 kg x 8L/R - slow, about 4-5 second each rep with 1/3 of that time at lockout, varied angles break cut lawn break PU: on rings, l-sit + 3 PU, trying to be more in a v-sit, felt like my feet were about neck height. break DIP: bw x 2, 3 BP: 145 lb x 5 DIP: bw x 5 BP: 145 x 7

June 9, 2022: FSQ, SW (40)

walk FSQ: 135 lb x 3, 3, 5 (quicker descent and bounce out of bottom), 5 (again bounce - these are improving) break SW: 00:00 24 kg x left x 10 01:00 24 kg x left x 10 02:00 24 kg x right x 10 03:00 24 kg x right x 10

June 8, 2022: SW(50), BP, DL (light)

NP: 8 kg x 2L/R, 3L/R - slower and longer pause than usual SW: 00:00 24 kg x left x 10 01:00 24 kg x left x 10 02:00 24 kg x right x 10 03:00 24 kg x right x 10 04:00 24 kg x left x 10 break BP: 145 lb x 6 (75%) = 870 155 x 5 (81%) = 775 165 x 3 (86%) = 495 155 x 5 = 775 145 x 7 = 1015 = 3930 145 x 5 = 725 = 4655 4655 / 31 NL = 150.2 lb average 150.2 /192.5 = 78% ARI DL: light, for speed, mix of kg and lb plates on Klokov bar (just because it was convenient) 226 lb (80 kg + 50 lb) x 5 reps x 2 sets double over (for speed) (61%)

June 7, 2022: FSQ, SW (50)

yard work NP: 8 kg x 6L/R - mostly to the outside, which is harder - trying for BP grip width. cossack sequence including 3 WM @ 4kg. Then 5 WM @ 4 kg. NB: These are improving because I'm rediscovering my good hip hinge, and not really because I'm improving my thoracic mobility, IMO. But the good hip hinge WM is an important metric of my overall movement health so I'm glad to be getting it back again. I didn't do enough of this over the last few years when my big focus was on PL meets. FSQ: 95 lb x 2 115 x 2 135 x 2 135 x 5 - some discomfort in right knee switched to Klokov bar and Eleiko bumpers 60 kg x 5 - turned right foot out a little, no discomfort SW: 00:00 24 kg x left x 10 01:00 24 kg x left x 10 02:00 24 kg x left x 10 03:00 24 kg x left x 10 04:00 24 kg x left x 10 - 50 swings

June 6, 2022:

NP: 6 kg x 3L/R, 8 kg x 3L/R, 10 kg x 5L/R, 8 kg x 10 starting wide and ending overhead walk 4 mi today

June 4, 2022: DL

NP: 8 kg x 12L/R, x 5L/R - second set a little slower w longer pause DL: paused tng, started on the 3:00 but not enough rest towards end 00:00 125 kg x 5 double over 03:00 130 x 5 r/u 06:00 135 x 5 l/u 11:00 140 x 2 l/u

June 3, 2022: BP

walk NP: 8 kg x 5L/R, last few to outside in prep for ... BP: 145 lb x 5 155 x 3 145 x 6 155 x 4 145 x 5 165 x 1 - good pec/shoulder stretch at bottom 145 x 6 - another good pec/shoulder stretch on every rep NB: 30 reps, excellent and a recent PR rep count

June 2, 2022: Variety, FSQ

walk NP: 6 kg (usual light weight) x 12L/R, trying for a bit of extra rotation while still staying packed and overall tight. Was good, should do more often PU: rings, archer for the first time in a while. Out to right, center, out to left - just the one rep up, right, left, down WHEEL: all with 1-2 pause at extension 4th step x 1 3rd step x 1, 1, 1 PU: rings, l-sit + 4 PU break FSQ: Oly shoes, 2nd session. Last time, just 95 and 105 95 lb x 3 105 x 1 - sat funny on left shoulder 105 x 4 - always driving elbows up helps with shoulders 115 x 5 125 x 5

June 1, 2022: SW

Sunday - drive to PA, a few wheel rollouts Monday - actually ran, a mix of walking, sprinting, and tempo Tuesday - sore from running Wednesday, today 2 stair sprints break NP: 10 kg x 8L/R - may be a PR rep count at this weight cossack sequence w/ WM @ 4k x 3R/L, short rest, x 3R/L - better PU: rings, l-sit + 3 PU SW: 24 kg x left x 15, untimed rest, x right x 15