November 30, 2023: FSQ (light) BP, DL (light)

on front porch arm swings WM: 6kg, lf, 2, 1, 1, 2 break Rings: usual but w/ Oly shoes on - definitely feel the added weight at the proverbial end of the lever. short break FSQ: 60 kg x 3, 3 short break BP: 145 lb x 5, 5, 4 - no time for 2 more sets but this was a good day, was able to get tight and stay tight, which is what keeps my right shoulder from freaking out. break DL Sumo: 120 kg x 5 double over DL Hack: 120 kg x 5 double over

November 29, 2023: SW

short walk break WM: 6 kg x lf x 2, 2 break SW: 00:00 - 32 kg x left x 10 01:20 - 32 kg x right x 10 02:40 - 32 kg x left x 10 04:00 - 32 kg x right x 10 05:20 - 32 kg x left x 10 06:40 - 32 kg x right x 10 11:00 - 32 kg x left x 10 12:20 - 32 kg x right x 10 13:40 - 32 kg x left x 10 15:00 - 32 kg x right x 10 18:00 - 64 kg x 2h x 5 19:00 - 64 kg x 2h x 5 - total 110 swings avg = 141, max = 154

November 28, 2023: FSQ

Rings - usual break now short on time, everything in 40 minutes FSQ: 65 kg (first week) x 5, 5, 5, 5, 5 short break BP: 145 lb x 3, 1 - right shoulder felt like one spot in the ROM just had no strength today, no sense in pushing it short break DL Hack: 120 kg x 2 I think today is the first SQ day we've followed with both BP and DL, happy to take it easy on both things and we'll gradually increase the off-day volume to 10-15 total lifts.

November 27, 2023

Yesterday, rings as usual.yesterday, rings as usual. today: WM: 6 kg x lf x 2, 3, 3 - form and strength improving! SW: 32 kg x 10's lf on the 1:20 6 sets

November 25, 2023:

WM: 6 kg x lf x 1, 1, 2, 2 Rings: usual

November 24, 2023: Variety

still on the road WM: bw x 1, 6 kg x 1 KBMP: 16 kg x a few

November 23, 2023

walk WM: bw x 1, 6 kg x 1 SW: 00:00 - 32 kg x left x 10 01:00 - 32 kg x right x 10 02:00 - 32 kg x left x 10 01:00 - 32 kg x right x 10 04:30 - 32 kg x left x 10 01:00 - 32 kg x right x 10 08:30 - 32 kg x 2h x 20

November 22, 2023: BP (light), DL (light)

walk WM: 6 kg x lf x 1-2-3 break Rings: usual break BP: 145 lb x 1, 2, 3 - very low volume b/c I did this yesterday DL: Sumo, 120 kg x double over x 5 reps - new DL style, taking it easy.

November 21, 2023: BP, DL

walk Rings: FL PU: RT L-Sit x 2 WM: bw x 1 Rings: StC + KE x 6 BP: 145 lb x 4, 4, 4, 3, 1 - playing with groove, didn't feel good on the last set - NL = 16 break DL: Hack - DL bar to start then PL bar in kg 95 lb x 1 205 x 2 265 x 5, 120 kg (about the same as 265 lb) x 5, 5 - NL = 15, enough as we ramp up on this break WM: bw x 1, 4 kg x 1, tried 8 kg but right side didn't want to go SW: no timing, interrupted by a phone call I took 32 kg x left x 10 32 kg x right x 10 32 kg x left x 10 32 kg x right x 10 64 kg x 2h x 10 32 kg x left x 10 32 kg x right x 10 = 70 swings

November 20, 2023: FSQ

Nothing yesterday but a short walk Today, Monday: Rings: FL PU: RT x 3 break w/ lots of yard work Rings: Usual (another FL + 10 kip extensions) break WM: 6 kg x lf x 1-2-3 - progress, still weird to gooseneck wrist and it makes my back do funny thing, will keep playing with it. break FSQ: 60 kg x 5, 5, 5, 5, 5 - focus on keeping knees forward as I come up, makes everything smoother and puts more of the load on my quads.

November 18, 2023: SQ (light), BP (light), DL

Rings: usual big break walk FSQ: 55 kg x 5, 60 kg x 5 - posture improving, 60 was easier than 55 BP: (did 135 lb x 5 x 5 last time) 145 lb x 4, 4, 3 - getting a feely for leg drive - I like thinking of it is further extending my t-spine. DL Sumo: 95 lb x 1, 145 x 1, 195 x 1, 245 x 1 265 lb (70.7%) x 5, 5

November 17, 2023: Variety

Very slowly getting over a cold. Voice back to normal, sinuses not so much. PU: RT x 3 Rings: usual moved 10 x 50 lb bags of salt pellets into car at hardware store and then from car into house. Seems like enough exercise for today later: WM: 4 kg x lf x 1-2-3 ladder

November 16, 2023: SW

no early AM walk again - still getting over a cold WM: 6 kg x lf x 3 alternating singles - a best day in recent memory for this, no bw or 4 kg warmups, very slow and controlled movement and without non-bearing hand slowing down my descent. skipping PU and rings today, both from being tired and for reasons of time SW: 00:00 - 36 kg x left x 10 01:00 - 36 kg x right x 10 wait until HR in blue 02:30 - 36 kg x left x 10 03:30 - 36 kg x right x 10 wait until HR almost in blue 05:30 - 64 kg x 2h x 10 - total 50 8:00 - stop HRM Avg = 135, Max = 146 break

November 15, 2023: SQ (light), BP (heavy), DL (light)

skipped the early AM walk - still getting over last week's cold WM: bw x lf x 1, 1 and 6 kg x lf x 1, 2 - progress! PU: RT L-Sit x 3, 2 - again, 2nd set to focus on keep right shoulder packed/down Rings: Usual FSQ: 55 kg x 5, 5 - up from 50, 55 the last couple of times. Tight upper back makes bottom easier. BP: 135 lb x 5 x 5 on the 3:00 - tough last couple of sets, barely made final rep of final set break DL: Hack 145 lb (65 kg) x 5 195 lb (88 kg) x 5 245 lb (111 kg) x 5

November 14, 2023: SW

short walk break WM: lf, 4 kg x 3, 6 kg x 2 PU: on RT, L-sit x 3, 1 - wanted to be sure to keep focus on keeping right shoulder down Rings: usual break SW: 00:00 - 32 kg x left x 10 01:00 - 32 kg x right x 10 02:00 - rest 03:00 - 36 kg x left x 10 04:00 - 36 kg x right x 10 05:00 - rest 06:00 - 56 kg x 2h x 10 07:00 - rest 08:00 - rest 09:00 - repeat above, total 100 swings Avg = 136, Max = 153

November 13, 2023: DL

Yesterday, still getting over sore throat and runny nose, no exercise Today, Monday: PU: RT (rolling thunder) L-Sit x 3, handles facing like PU Rings: usual break WM: lf, bw x 1, 4 kg x 3, 6 kg x 2 - didn't feel great to start but was able to dial in the form, and that's encouraging KBMP: 12 kg, lf 1-2-3-4-5 ladder w/o putting bell down FSQ: 50 kg x 5, 55 x 5 BP: 135 lb x 5, 5 - index fingers on rings DL: 125 kg x 10 l/u

November 11, 2023: SW

early short walk Rings: usual SW: while teaching 00:00 36 kg x left x 10 01:00 36 kg x right x 10 break 00:00 36 kg x left x 10 01:00 36 kg x right x 10 - total 40 1h swings w/ 36 kg, nice, first time swinging 36 kg w/ 1 hand Lots of other stuff while demonstrating - Cossack sequence, MA and side splits, a few cleans, a few snatches

November 10, 2023: Variet/Light, DL

yesterday, took 3.5 mile walk early AM no other lifting, dealing with a bit of cold or irritated sinuses or something. Feel fine, no aches, no fever, but have a runny nose. Today walk Rings: usual break a few light double cleans while teaching break PU: RT (rolling thunder), L-Sit x 2 KBMP: 12 kg x lf x 1-2-3-4 ladder w/o putting bell down, felt good (but 12 kg pretty much always feels good - still, some volume ...) FSQ: Oly shoes, paused 50 kg x 5 55 x 5 BP: 135 lb x 5, 5 DL: 120 kg x 12 l/u

November 8, 2023: BP

walk break walk again break WM: 4 kg x 1 rf, 6 kg x 1, 1 lf - every day, these are a little better Rings: usual (been up to 10 kip extensions lately) short break FSQ: this time in Xero shoes, light SQ day and the day after bigger SQ day 40 kg x 3 50 kg x 3 BP: 135 lb x 5 middle fingers on rings 135 x 5 ring fingers - felt great 135 x 5 index fingers - felt stronger at first but tired more quickly 135 x 5 index fingers - better NB: was getting cramps first in left hip then in right hamstring, decided this was enough for today

November 7, 2023: FSQ

walk early but did some running in there. break WM: bw x 1, 4 kg x 1 - hamstrings tight from running earlier, continuing to work on finding best form Rings: usual break KBMP: 12 kg x lf x 1, 2 - not too bad, haven't done these in forever. FSQ: - all paused bar x 5 40 kg x 5, 5 50 x 5, 5 NB: Allowing the knees to come further forward seems the key to keeping an upright torso at the bottom.

November 6, 2023: SW

walk early break Rings: usual break with a student: SW: 00:00 32 kg x left x 10 01:00 32 kg x right x 10 02:00 32 kg x left x 10 03:00 32 kg x right x 10 04:00 48 kg x 2h x 10

November 5, 2023: SW

Rings: FL long break SW: 00:00 - 32 kg x left x 10 01:15 - 32 kg x right x 10 02:30 - 32 kg x left x 10 03:45 - 32 kg x right x 10 05:00 - 48 kg x 2h x 10 10:00 - 32 kg x left x 10 11:15 - 32 kg x right x 10 12:30 - 32 kg x left x 10 13:45 - 32 kg x right x 10 15:00 - 48 kg x 2h x 10 - total 100 swings

November 3, 2023:

Yesterday, walk to HoHoKus PO and back with some sprints in both directions, enough to lop off about 20 minutes from the round-trip. Today Rings: usual WM: lf, 4 kg x 1, 6 kg x 1 - progress, no bw-only warmup

November 2, 2023: SW

walk break WM: singles lf @ bw, 4k, 6k - slow, controlled reps, pause at start (hip kicked out), pause a bottom (hand on opposite shoe), pause at top (lockout) - good, and getting better short break Rings: usual break SW: 00:00 32 kg x left x 10 01:00 32 kg x left x 10 02:00 32 kg x left x 10 03:00 32 kg x left x 10 05:00 32 kg x left x 10 06:00 32 kg x left x 10 stopped at 08:00 Avg = 135, Max = 150 break SW: 00:00 32 kg x left x 10 01:00 32 kg x left x 10 02:00 32 kg x left x 10 03:00 32 kg x left x 10 - total 100 swings today stopped at 05:00 Avg = 141, Max = 156

November 1, 2023: Variety

walk WM: bw x 1, 4 kg x 1 Rings: FL x 1, 1 break Rings: usual (inc. FL again) more walking - totalled over 7 miles today