SW, DL

Today, Thursday

walk, including home from grocery store with +35 lbs.

SW:
00:00 - 44 kg x 2h x 5
01:00 - 44 kg x 2h x 5
02:00 - 32 kg x L x 5
03:00 - 32 kg x R x 5

HR back to 80 by 5:00

rest

08:00 - 44 kg x 2h x 5
09:00 - 44 kg x 2h x 5
10:00 - 32 kg x L x 5
11:00 - 32 kg x R x 5


HR got higher but swings got better

HR back to 80 by 13:00

rest

16:00 - 32 kg x 2h x 10
17:00 - 32 kg x 2h x 10

HR got higher still

HR in the 80's by 20:00

Have reached our minimum ballistics day total of 60 reps
Planning also to barbell DL so this is plenty for today

20 min-ish break

DL:

120 kg x 5 l/u (favored grip)

130 kg x 3 r/u (other grip)

140 kg x 3 l/u - excellent, up from 2 reps last week and 1 the week before

Should back off next week in some form or other.

SW, MP

Yesterday, Tuesday

walk

FSQ: 2 x 24 kg x 5


Today, Wednesday

walk

SW: 32 kg x 2h x 20

MP: ROP light, 5 x 1-2 (or equivalent), total 15 reps
NB: Change of plan today, had been doing light on Wed but will try this now

22 kg x 1, 2
20 kg x 5

22 kg x 3
20 kg x 5 = 16 reps total

break

SW: 32 kg x 6L/R

FSQ, MP

Yesterday, Sunday: walk

Today, Monday

FSQ: 2 x 24 kg x 4, 4 - these are getting better in all ways. Still doing the behind-the-heels clean

MP: (ROP) 20 kg, lf

00: 1
01: 2
03: 3
06: 4

wait 4+2? Decided to go on 10 instead of 12

10: 1
11: 2
13: 3
16: 4

we'll try going a ladder every 10 minutes and see how that goes

20: 1
21: 2
23: 3
26: 4 - duplicates last week's 3 x 1-2-3-4

30: 1
31: 2
33: 3
36: 4 - surpasses last week's 3 x 1-2-3-4

40: 1
41: 2
43: 3
46: 4 - now done through 5 x 1-2-3-4

SN

Yesterday, Saturday

SN: 18 kg, 5's LF on the minute for 30 minutes, total is 30 x 5 = 150 snatches

SW, FSQ, 1LDL, MP

Today, Friday

Modelled on this: https://breakingmuscle.com/fitness/hirt-for-hypertrophy

First warmup w/ 12 kg halo ladder: 1R/L, 2R/L, 3R/L

then id the following:

00 - SW 24 kg x 20 2h

03 - FSQ 2 x 24 kg x 3

06 - FSQ 2 x 24 kg x 3

08 - 1LDL x 24 kg x 1R/L

10 - SW 24 kg x 20 x 2h

Great short workout. Will press later, 5 x 1-2 @ 20 kg. Kept the swings light because I will snatch tomorrow.

long break

MP (ROP Light Day). Plan calls for 5 x 1-2 = 15 total reps

20 kg x 3L/R
20 kg x 3L/R

24 kg x 2L/R
24 kg x 1L/R

20 kg x 3L/R
20 kg x 3L/R

DL

Today, Thursday

2nd day in a row Buteyko walk + jog

WM: 4 kg x 1L/R - figuring these out again

Rings: StC but angled FL

walk and long break

DL: all paused light tng

120 kg x 4 r/u

130 kg x 3 l/u fingerhook grip (forgot to do that on 1st set)

140 kg x 2 l/u fingerhook - excellent

WM, SW, MP

Yesterday, Tuesday

walk

Today, Wednesday

Buteyko walk with short jog at end - unusual for me, I went from the last pause and its nose-holding jog, directly into a regular jog.

WM: 4 kg x 1L/R, x 2L/R - have to remember to keep hip back as well as to the side

SW: 32 kg

00:00 - 8L
01:00 - 8R
02:00 - 16 2h

break 5-10 min

repeat

break 5-10 min

repeat - total 96 swings

break

MP (ROP) Medium

00 - 1L/R
01 - 2L/R
03 - 3L/R

Repeat on 08 but 24 kg for the single

Repeat on 16 but 22 kg for the double

Repeat on 24 but 22 kg for the single

Repeat on 32 was planned but instead:

34 - 6L
35 - 6R