August 31, 2024: Run, SW

Wednesday, the 28th: Hill Sprints. got 3 series of 3 Thursday - off because Friday - VO2Max test Today, Saturday Some pullups while teaching Rings: StC + KE x 5 Run 1.67 miles without monitoring HR, ended up averaging about 140. Still mixed walk and run but the walks were shorter because I wasn't waiting for my HR to get low Long break SW: 36 kg x lf x 6's, 20 sets so NL = 120, started on the 1:10 but that seems to short so switched to the 1:20. avg = 123, max = 136

August 27, 2024: Zercher DL, SW

On Thursday, also AXE, I think all 4's with the 36 kg avg = 122, max = 134 On Saturday (was the 24th) did SW: 36 kg x lf x 4 sets of 4 then 26 sets of 5 avg = 114, max = 130 Today: Run early about 2 mi break DL: Zercher 135 lb x 1, 1, 1 break 135 lb x 3, light touch-n-go - been away from these for a bit, this was a good day. break SW: 36 kg x lf x 5's on the 1:10 for the first time, 20 sets, avg = 120, max = 129

August 26, 2024: Variety, BP

Yesterday, short-but brisk early AM run. Today Hill sprints: sprint 7 seconds, walk down, catch my breath briefly, repeat twice more, total of 3 sprint in a series, rest 2 min, another series. Got 2 series plus 2 sprints of a 3rd series but was getting naseous to stopped. break walk break Rings: StC + KE x 5 - most important in StC is big chest at bottom and then hollow out to come back up - hollowing out is what's important, must not rely only on shoulders. short break KBMP: 20 kg x lf x 1, 1, 1 short break BP: 65 kg x 4, 5, 4 - a good day, lots of good cues, shoulders felt very good on most reps and still OK on one or two that didn't

August 24, 2024: Press superset, SW

press supersets: KBMP: 16 kg x 3L/R + BP: 65 kg x 3 middle fingers KBPM: 20 kg x 3L/R + BP: 65 kg x 3 middle fingers KBPM: 20 kg x 2L/R + BP: 65 kg x 4 middle fingers KBPM: 20 kg x 1L/R + BP: 65 kg x 5 middle fingers KBMP: NL = 9 each side, 18 total BP: NL = 15 break SW: 36 kg x lf on the 1:15, 4 sets of 4's, switch to 5's for the remaining 16 sets. This is our "1/2" day in our 2-1/2 sessions/week schedule avg = 114, max = 130

August 23, 2024:

Yesterday: SW: 36 kg x lf x 4's on the 1:15 for 30 sets, NL = 120, HR avg = 122, max = 134 Today: Run 4.4 mi

August 21, 2024: Variety

Today is Wednesday Monday, run 4 miles, also Tuesday - got a bit further non-stop from beginning and also faster for my first mile NB: outsprinted a bunch of 15-year-olds at the end of my run on Monday Today: Rings: StC + KE x 5 - didn't pause at bottom of StC and made it out alive. :) walk break walk again break 1-leg DL: 24 kg kettlebell contrlateral, 1, 1 each side, then 2 x 24 kg x 1 each side DL: Zercher, 135 lb (60 kg) on 2-1/2" platform x 2 - thought about more but I'm tired today, lots of driving over the last few days. Basta!

August 18, 2024: Variety

short walk Rings: StC - failed to come out of it break DL: all double over 60 kg x 1 100 x 3 125 x 3

August 17, 2024: Run, SW

I've run for all the last 3 days. Thu = first 4.4 mile run, Fri = 2 mi, today (Sat) = 4.4 miles again, :30/mile faster on average then Thursday and avg HR was 3 beats lower (125 today vs 128 Thu) a few hours break, then SW: 36 kg x 4's on the :60 for 10 sets, not much recovery avg = 115, max = 125 short break 36 kg x 4's on the 1:15 for 10 additional sets, much better. avg = 118, max = 128

August 12, 2024: SW

Yesterday, run at 6:30 am. First non-stop 1 mile in 11:26. Today: walk SW: 36 kg x 3's on the :60, 40 sets, avg = 111, max = 129 but max was below 125 untl 35th minute or so, lots of recovery into Zone 1 in first half.

August 10, 2024: Variety - KBMP, SQ (Steinborn), DL (Zercher)

Rings: StC + KE x 5 a few things while teaching break KBCP: 20 kg, lf, 1-2 KBMP: 20 kg, lf, 3 break SQ: Steinborn Empty bar, a few back and forths, touching the bar on both sides. Took a while to find depth with the bar on my right side - fixed right shoulder position, which seemed to open things up. 65 lb: up right, down left then up left, down right. Then reverse: up left, down right then up right, down left. short break DL: Zercher, 135 lb w/ bar raised 2-1/2" x 1, 3, 5 - improved, now able to squeeze the weight from the bottom and set it down under control.

August 8, 2024: Run, KBCP

Run: 8:21 to course start, 20:17 to 1 mile mark. 11:57 is best 1 mile of course time so far. Covered 4 miles total but walked after 3 mi. break KBCP: 20 kg x lf x 1-2-3, 1

August 7, 2024: SW

AM: housework - cleaning, rearranging things PM: SW: 36 kg x 2's for first 10 sets, x 3's for the rest, total 26 sets = 20 + (48) = 68 swings, stopped because grip was getting iffy NB: 3's next time for sure as 2's barely got my HR out of Zone 1. HR was 72 at start. Today, avg = 103, max = 120

August 6, 2024: Run, KBC&P

Run at the local track after warming up with about 1.5 miles easy near home. Managed 2-3/4 laps around the track. 1st one on the balls of my feet in 1:53, 2nd one flat-footed in 2:10, and didn't finish the 3rd lap. Miserable warm, humid weather. Aye, it was a start even though it wasn't much. Later KBC&P: 20 kg x lf x 1, 2, short break, 3 - hey, not bad. If it weren't almost time for dinner I'd have done a bit more.

August 5, 2024: Run, Variety

Run 4 miles, HR avg 126, max 138 but mostly up to 132 at beginning and 135 towards end break walk 2 miles or so break Rings: FL, break, FL, break, StC + Ke x 5 1-leg DL - a few SQ: Steinborn, 65 lb right x 1, left x 1 (start and put down on the same side). Deep paused exhaled SQ in the middle short break repeat short break, think about trying it again but this was enough for today, thank you - obliques started cramping DL: Zercher, bar on 2" elevation, x 1, 3

August 3, 2024: SW

Yesterday, run, but the weather was so humid and warm, decided to cut it short because my stomach started to bother me. Today, SW: 32 kg x 6's on the 1:20 for 30 sets, elapsed time about 40 min: 00:00, 01:20, 02:40, 4:00, 5:20, etc HR started at 69, avg = 118, max = 134 except for a peak at 152 when I was talking to my wife near the end of the session

August 1, 2024: BP, Zercher DL

Walk 4 miles long break BP: 65 kg x 5 x 5 - on the 5:00 65 kg x 5 middle 65 x 5 index 65 x 5 ring 65 x 5 pinkie 65 x 5 index short break DL: Zercher - 135 lb, elevated on a pair of rubber 25's (about 2"): 1, 1, 3 - ab cramp!

July 31, 2024: Run, Variety

Monday: run 3.75 miles, not much else Tuesday: I don't remember Wednesday, today: Run 3 miles including 12:02 for a combined walk-run mile, best time yet long break Odd lifts: Pistol: tried w/ 10 kg, didn't feel good, did holding onto rack upright, still didn't feel good but managed a rep or two each side 1-leg DL: 16 kg x 1, 2 contralateral SQ: Steinborn, bar + 10 lb on each end: NB: Texas Bar w/ deep knurling is painful, thin t-shirt also painful. Switched to old, crappy bushing bar and thick t-shirt, much better. Movement feels quite foreign but I hope to get it back into my repertoire.