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