Sunday, August 14, 2022
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
Saturday, August 13, 2022
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
Thursday, August 11, 2022
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
Tuesday, August 9, 2022
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
Saturday, August 6, 2022
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
Wednesday, August 3, 2022
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
Tuesday, August 2, 2022
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
Monday, August 1, 2022
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.
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