July 12, 2023: KBMP, SW

yesterday, Tuesday, upper back and neck were sore, so did a 5-mile walk and no lifting Today: hold on Rolling Tunder for a few seconds, repeated several more times throughout the day. Rings: plank FL x 3, StC + kip extensions x 5 - this is the 'heavy' day of the usual ring work. 'normal' is just one FL. break yard work break KBMP: 16 kg x rf x 8, 8 - better, 8 - middle set was best, this was 2nd best long break SW: 32 kg x lf x 10's on the 1:30, total 6 sets avg = 125, max = 139 - not much energy for these so HR low and effort level also low, IMO.