December 31, 2022: KBMP, DL

yesterday, still tired but managed a couple of walks, total 4-5 miles, and more bar hangs Today: more bar hangs headstand Rings: StC x 1 KB MP: 16 kg x 5R/L, 5R/L - starting right seems to faciliate a better setup on my worse side NP: 8 kg x 5R/L - tough today DL:115 kg x 5 light tng - grip was tired, otherwise would have done more.

December 29, 2022:

Monday and Tuesday past, good outdoor walking but in cold-for-me weather, a bit below freezing. Lots of driving. Came home feeling pretty cooked. Wednesday, just tired. Thursday, today, still tired but a little light lifting in the late afternoon. Continuing to do bar hangs, which continue to cause shaking but otherwise good stretching on my right side. KB MP: 16 kg x 3 singles, right (worst) first - some progess! Focus needs to be on opening/rotating t-spine without flaring ribs

December 25, 2022: KBMP, DL

Cossack stretch KBMP: 16 kg x 5L, 5R DL: 115 kg x 8 double over, light tng

December 24, 2022: MP, DL

Not much yesterday, short walk was about it, also some stretching Today: NP: 8 kg x 10L/R - 5 front, rest varying angles Rings: StC x 1 MP: 2 x 10 kg x 3, 5 WM: 4 kg x 1L/R, 6 kg x 1L/R - stopping at fingertips to floor KBMP: 1 x 12 kg x 5L/R WP: 6 kg x 1R, 1L, 1R - last one not so good, first two OK KBMP: 1 x 16 kg x 5L/R - good! break DL: conventional, double over, 115 kg (253 lb) x 5, 5

December 22, 2022: SW (80)

Yesterday, short on time: Rings: Stc - further than yesterday, still working back into these KB MP: 8 kg x 5L/R, 10 kg x 5R/L x 2 DL: 115 kg x 5 conventional double overhand Today, Thursday: Rings: StC - pretty much all the way around this time NP: 8kg x 5L/R, 6 kg x SW: 00:00 24 kg x 10L 01:00 24 kg x 10R 02:00 28 kg x 10L 03:00 28 kg x 10R 04:00 24 kg x 10L 05:00 24 kg x 10R 06:00 24 kg x 10L 07:00 24 kg x 10R

December 20, 2022: SW (60), DL

Not much in the last few days, just some walking mostly Today, Tuesday, not feeling great - not much sleep 2 nights ago. Rings: partial StC - right should has been sore, didn't want to push it too far SW:24 kg x 10's OTM, total 60 break load in 10 bags of water softener pellets as hardware store and at home. DL: conventional, first time in a while 115 kg (253 lb) x 3 double over tng x 3 same out of time for today

December 17, 2022:

NP: 8 kg x 5L/R PU: 5 KB MP: 2 x 8 kg x 3 - right shoulder a bit stiff break walk KB MP: 2 x 8 kg x 3 - right shoulder a bit sore now

December 16, 2022: SW

Yesterday, Thursday, lesson w/ Mira. All mobility, GU, double kb press Today, Friday 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 - adding these back in gradually 05:00 28 kg x right x 10 06:00 24 kg x left x 10 07:00 24 kg x right x 10 08:00 24 kg x left x 10 09:00 24 kg x right x 10

December 14, 2022: SW, KB MP

NP: 8 kg x 5L/R SW: 2h today 36 kg x 10, 10 on the 1:15 rest (phone call) 40 kg x 10, 5 on the 1:15 rest 44 kg x 5, 5 on the 1:15 rest 44 kg x 5, 5 on the 1:15 - felt like 2nd set of 5 above was getting squatty and not crips at the turnaround, so decided to try it again. 2nd set on the 2nd time with the weight was better but still not as crisp as it should be. I think trying for 6-10 sets of 5 w/ 40 kg is a good plan for next time. From a recent StrongFirst newsletter: “Heavy” is relative. When reading the following numbers keep in mind that Fabio deadlifts 600 pounds and adjust your kettlebell weights accordingly. “Usually, 6-10 sets of 5 reps with 68-80kg for two-hand swings, or 6-10 sets (3-5 per side) of 5 reps with 48-56kg for one-hand swings.” “Rest intervals between sets are around 2min, more if I feel that I need it. And even though I don’t do any kind of “high intensity interval training,” when it comes to challenging myself with a task that requires endurance, I see that I can still keep up very well with those who do it all the time.” My deadlift is about 60% of Fabio's, so that translates into 2h swings with between 40 and 48 kg. We'll start with 40. long break KB MP: for 15 minutes on auto-regulation (next set whenever ready) Focus is on posture, shoulder position, etc. 2 x 8kg: 3, 3, 3 4, 4, 4, 4 2 x 10 kg: 5, 5

December 13, 2022:

NP: 8 kg x 8 each side break CL: 20 kg x 3 arms only added the "bump" in front of everything here on 30 x 3 - dip to start 35 x 1 - dip both ends, easy 40 x 1 - same 45 x 1 - more dip at catch but still not deep. Felt comfortable, will do more of this weight 45 x 1, 1 - only a little dip, like 40 was 50 x 1 - not perfect but not terrible,either 50 x 1 - better, not as deep a dip was needed. Boy, things happen fast 50 x 1 - OK, arms not really getting all the way around at the catch, hence it's a little low on my shoulders Thought about more but it's been a good day, and we'll work with Mira on Thursday (2 days from now) on all this. KB MP: 2 x 8 kg x 1, seesaw x 1 each side w/ stretch at top short break 2 x 8kg but started w/ more open t-spine, went much better, 3 reps, very little discomfort

December 12, 2022: SW, FSQ, DL

practice a 0900 10:30 Doing bar hangs with wider grip and mimicking top of Oly lift position SW: 24 kg lf x 10's OTM for 120 reps, 1st time post-meet for OTM and also for 120 reps. Form is improving long break GU: 10 kg, 3 singles each side to hand w/ long pause there, then 1 each side standing all the way up another long break FS: 40 kg x 5 - pause 50 x 3 - short pause 50 x 5 - some paused, some not 60 x 3 - some paused, some not 60 x 5 - paused KB MP: tried a pair of 10 kg, absolutely ugly. Did a pair of 8's twice, only slightly better. We have a long way to go to get back to kettlebell pressing. Interestingly, a single 20 is no problem for reps, so perhaps this is also some fatigue from FSQ - I don't know ... break DL: sumo: double overhand 95 kg x 3 115 x 2, 1, 1- working on not letting hips shoot up. First set not great, singles were good - slow to start but good.

December 11, 2022: CL/FSQ

Yesterday, Saturday, a few "kiss and go" deadlifts @ 225 lb while teaching Today, Sunday, late afternoon CL and FSQ:sufficient rests between everything 20 kg x muscle CL x 1 (no legs) 25 x muscle CL (same) 30 x 1 no dip at start, dip at catch 30 x 1, dip at start, no dip at catch 35 x 1 - FSQ then CL - dip to start, small dip to catch 40 x 1 - same as above 45 x 1, 1 - same 50 x 1 - full squat, catch was low on my shoulders, need to keep bar closer, but lift was successful - stood up, racked 50 x 1 - same, catch was a little worse on right side 45 x 1 - better but I think some practice at 40 kg will be better. Still freaking out a little about dropping so quickly into a full squat 40 x FSQ x 5 - quick drop to bottom 40 x CL x 1 - pretty good, x 1 - even better, x 1 - best on. Freak-out factor is important. I catch these plenty high and drop to the bottom. Heavier weights get caught lower and that still scares me. Need some volume at this weight.

December 8, 2022: GU, Jerk (Power), DL (sumo)

Rings: StC x 1 GU: 10 kg, 3 alternating each side to the hand, then worked several consecutive reps to the elbow each side. Spent some quality time in the hand position just working on keeping the down shoulder packed, which in turn challenges my mobility on the other side but it really challenges both side Been using my "getup man" mat plus a 2" thick cushion - this is the only way I can train getups consistently. walk break OHS: stick x a few 15 lb bar - just put it overhead and work on getting everything right - ribs tucked, glutes tight, and then trying to do a little of getting the bar to go backwards slightly. Just time in the position, basically JK - power version 15 lb bar x 3 15 kg bar x 3 20 kg bar x 3 25 kg x 3 30 kg x 3 35 kg x 3 40 kg x 3 - video: leaning back too much at top, but the power is not an issue Thought about more but this was 7 triples already and I was getting tired DL: sumo 75 kg x 5 85 x 5 95 x 5 105 x 5 - getting tired, it's after 6 pm, calling it a day

December 7, 2022: SW

NP: 8 kg x 5R/L Rings: StC SW: On the 1:15, lf, sets of 10 to 100 total, took 13:00

December 6, 2022:

yardwork (including a bit of sledge hammering) GU: a few singles and doubles, all only to elbow and using thick cushion, w/ 6, 8 and 10 kg. Went left side up first. OHS: stick, 10 lb x 5, 15 lb x 5 Press: 15 lb alternating MP and PBN 20.5 lb - same OHS: 20.5 lb - 2 reps, not great, trying different grip widths CL: muscle: bar 3, 25 kg x 3 muscle w/ dip to start: 30 kg x 2 35 kg x 2 muscle w/ dip to start and slight dip to finish 40 kg x 3 - better as they went

December 5, 2022: SW

walk 3.7 mi SW: 24 kg 00:00 15L 01:00 15R 02:00 10L 03:00 10R - total 50, working on making left side as explosive as right, and keeping shoulders packed on both sides at top of swing

December 2, 2022: SW

busy day a few pushups SW: 36 kg x 2h x 5's on the :45, 6 sets = 30 reps

December 1, 2022:

Yesterday, lesson w/ Mira Today, walk but tired from two days in a row of Oly training, so no big exercise other than a short walk

November 29, 2022:

walk play around w/ Oly bars and pressing, OHS, etc PBN: 15 lb x 5, 20 lb x 5, 25 lb x 5, 15 kg (33 lb) x 5 Mixed in with a few singles of military press w/ 30 kg (66 lb) NB: Playing w/ grip width - narrow is good for MP, seem actually to be OK for PBN as well