August 14, 2022: SW (70)

Early (6:40am) SW: 00:00 24 kg x left x 10 01:00 24 kg x right x 10 02:00 24 kg x left x 10 03:00 24 kg x right x 10 04:00 28 kg x left x 10 05:00 28 kg x right x 10 06:00 28 kg x 2h x 10

August 13, 2022: Variety

Not much yesterday Today: NP: 6 kg x 6R/L walk quick variety at 5:30 pm NP: 6 kg x 4L/R Rings: Stc x 1 - better Rings: L-site PU w/ pointed toes x 1 WHEEL: 3rd step x 1, 2nd step x 1

August 11, 2022: SW (60), CL

Yesterday, Wednesday, not much Today: SW: 24 kg x 10's, lf, on the :60, 6 sets total 60 swings break short walk break short walk NP: 6 kg x 6R/L - best to start right side since, although it's not weaker overall, it's poorer when it come to the proper execution of this movement. CL: Bar (20 kg) - clean only w/ elbows after first a few just pull and float bar bar + 10 lb each side - triple extension muscle clean x 2, 2 bar + 15 lg each side - triple extension muscle clean x 2, 2

August 9, 2022: CL,

Yesterday, Monday, as we continue our heat wave, another early AM walk. Was very tired, did several more short walks in the heat Today, Tuesday: walk, yet again in the early AM heat, this time with a number of sprints break CL: Oly bar x a few + 10 lb on each side x a few x 2 sets Rings - StC - got ab cramps afterwards + 10 kg on each side, mostly just triple extension and float, a few sets Again 40 kg, this time 1 or 2 triple extensions followed by a clean - with varying degrees of success but, overall, good and progress BP: 145 lb x 3 - too tired, will do this tomorrow

August 7, 2022: Variety

walk SW: 00:00 24 kg x left x 10 01:00 24 kg x right x 10 02:00 24 kg x left x 10 03:00 24 kg x right x 10 04:00 24 kg x 2h x 20

August 6: DL

Thursday, Aug 4 - bunch of stuff: StC, l-sit PU, Oly lifting lesson, walk 5 miles, not in that order Friday, Aug 5 - just a short walk, about 2.5 mi Saturday - nothing until 5 pm or so NP: 8 kg x 5L/R DL: Sumo 95 lb x 1 145 x 3 195 x 3 245 x 3 - Sumo PR x 2 265 x fail, x 1 - another PR DL: Conventional - last time conventional DL was 3 weeks ago, this was a good day 125 kg (275 lb) x 5 singles, controlled descent on last 3, hold for a few seconds at top. Got better as they went

August 3, 2022: Variety

walk about 2.5 miles NP: 8 kg x 5R/L Rings: StC, not quite all the way down but further than yesterday KB Clean: 20 kg x 10L, 10R, 5L, 5R - working on clean form, making sure there is no left elbow or shoulder discomfort. Maybe a little on first set left, but right side was good, and I tried to learn from my right side to my left and the second set (of 5 reps only) on the left was much better and zero discomfort. Rings: Stc + angled FL PU: l-sit x 1 WM: 4 kg x 3R, 3L, 2R GU: 12 kg x 1L/R WHEEL: 4th step x 1 3rd step x 2 2nd step x 1 3rd step x 1, 1

August 2, 2022: SW (60), BP

NP: 6 kg x 1L/R, 2L/R SW: 00:00 24 kg x left x 10 01:00 24 kg x right x 10 02:00 24 kg x left x 10 03:00 24 kg x right x 10 04:00 24 kg x 2h x 20 break walk break BP: 145 lb x 5, 155 x 3, 3, 3

August 1, 2022: CL, FSQ (both light)

NP: 6 kg x 3L/R as straight ahead, out, and in. Dip - 1 or 2 @ bw only BP: 145 lb x 1 Rings: l-sit PU x 1 Rings: most of a STC, haven't done in a while, got a little dizzy and didn't get too far around, either. CL: 15 kg bar muscle clean empty bar a few times, +20 lb x 5, 5, 5 FSQ: (20 kg bar) 40 kg x 10, quick and bouncy in both directions 60 x

July 31, 2022: Variety

Yesterday walk with about 4-5 sprints and a slightly longer, slightly slower run - felt great NP: careful reps with my wife watching for my right shoulder raising: 4 kg x 5R/L - now going right first 6 kg x 5R/L 8 kg x 3R/L, 2R/L Today walk break NP: skipped the 4 kg, did 6 kg x 5R/L, 8kg x 4R/L, 2R/L CL: a bunch of cleans using the 15 kg bar empty, w/ 10 lb and w/ 10 kg plates.