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.