My Busy Dad protocol - a GtG success

Adachi · Dec 8, 2022

Alactic training
Swings 5 reps EMOMx2
Pushups 5 reps EMOMx2
32kg
60-second intervals.
A shock to the system

A+A Sets of 5

Minute	Swings	Pushup
0	5L	-
1	-	5
2	5R	-
3	-	5
4	5L	-
5	-	5
6	5R	-
7	-	5
8	10L	-
9	-	5
10	10R	-
11	-	5
12	5L	-
13	-	5
14	5R	-
15	-	5
16	5L	-
17	-	5
18	5R	-
19	-	5
20	-	5
21	5L	-
22	5R	-
23	-	5
24	5L	-
25	-	5
26	5R	-
27	-	5
28	7L	-
29	-	5
30	7R	-
31	-	5
32	5L	-
33	-	5
34	5R	-
35	-	5
36	5L	-
37	-	5
38	5R	-
39	-	5

no problem, good breathing, recovered well. slight fatigue in the lower back.

Got Mixed up there a couple of times.
not exactly sure which sets but I do remember the rep counts getting out of sync.
as was my experience with greasing the groove - sets of 10 slipping out when sets of 5 are called for seems to indicate that a heavier bell could be of some use.

pushup was too heavy for sets of 10 - I don't have a way to deload right now - but switching to 5s made 100 power reps possible.
hands went airborne by a hair still till the last rep, as opposed to burning out halfway through at 50 or 60 reps
My lower back is obviously improved since my injury months ago as 1 handed swing came up to chest height today.
slight conditioning effect sensation due to shorter than usual rest.

I still have some more travel coming up, so this is as good a placeholder as any.
after traveling - shooting for 2 days this week and seeing how it goes.
Will work with a 24kg bell next session.
Will switch over to a barbell for the next cycle.

Adachi · Dec 14, 2022

Snatch
32kg
5/20 @ 90s
Big day

A+A SNATCH

Set#	Min.	Reps
1	0	5L
2	1.5	5R
3	3	5L
4	4.5	5R
5	6	5L
6	7.5	5R
7	9	5L
8	10.5	5R
9	12	5L
10	13.5	5R
11	15	5L
12	16.5	5R
13	18	5L
14	19.5	5R
15	21	5L
16	22.5	5R
17	24	5L
18	25.5	5R
19	27	5L
20	28.5	5R

(tough day - kinda feeling it all over - experienced breath recovery each set - but not full recovery)

heavy day - biceps are experiencing some congestion.
surprised I was able to get the bell up and overhead to where there was some Pop and Float at the top.
The last ~4 sets took a bit of a rest pause between reps to keep the power up and kept a good reception to the overhead rack. sets went from ~12s to ~15s

Adachi · Dec 16, 2022

10x10 delivers
Snatch
24kg
10 Reps
2.5-minute intervals.
All-around minimalist training.

Straight 10x10

Min.	Reps
0	10L
2.5	10R
5	10L
7.5	10R
10	10L
12.5	10R
15	10L
17.5	10R
20	10L
22.5	10R

no problem, good breathing, recovered well. slight fatigue in the lower back.

Took some Overspeed eccentric sets.
I took it easy on the pace.
Put a pause at the top and aim for a deep hike back to the bottom.

Today I tested lowered interval timing.
breath recovery was achieved between each set.
HR came down to 130~140 range before each set.

Per Q&D - I seem to be recovering well.
frequency up to 4 days next week.

I still have some more travel coming up, so this is as good a placeholder as any.
shooting for 3 days next week and see how it goes.
I will switch over to a barbell for the next cycle.

Adachi · Dec 19, 2022

Alactic training
Snatch 32kg
2 or 3 reps EMOM
60-second intervals.
A shock to the system

A+A Sets of 2,3

Min.	L	R
0	2	-
1	-	2
2	3	-
3	-	3
4	2	-
5	-	2
6	3	-
7	-	3
8	2	-
9	-	2
10	3	-
11	-	3
12	2	-
13	-	2
14	3	-
15	-	3
16	2	-
17	-	2
18	3	-
19	-	3
20	2	-
21	-	2
22	3	-
23	-	3
24	2	-
25	-	2
26	3	-
27	-	3
28	2	-
29	-	2
30	3	-
31	-	3
32	2	-
33	-	2
34	3	-
35	-	3
36	2	-
37	-	2
38	3	-
39	-	3

no problem, good breathing, recovered well. slight fatigue in the lower back.

100 Daily power reps (some cardio tomorrow, I guess)
slight conditioning effect sensation due to shorter than usual rest.
Will switch over to a barbell for the next cycle.

Adachi · Dec 20, 2022

Alactic training
Snatch 24kg
5 reps EMOM
60-second intervals.
A shock to the system

A+A Sets of 5

Min	L	R
0	5	-
1	-	5
2	5	-
3	-	5
4	5	-
5	-	5
6	5	-
7	-	5
8	5	-
9	-	5
10	5	-
11	-	5
12	5	-
13	-	5
14	5	-
15	-	5
16	5	-
17	-	5
18	5	-
19	-	5
20	5	-
21	-	5
22	5	-
23	-	5
24	5	-
25	-	5
26	5	-
27	-	5
28	5	-
29	-	5
30	5	-
31	-	5
32	5	-
33	-	5
34	5	-
35	-	5
36	5	-
37	-	5
38	5	-
39	-	5

no problem, good breathing, recovered well. slight fatigue in the lower back.

200 Daily power reps (some cardio tomorrow, I guess)
slight conditioning effect sensation due to shorter than usual rest.
Will switch over to a barbell for the next cycle.

Adachi · Dec 23, 2022

Greasing the Groove

Target 5-10 series

(5x Series*)
Goblet squat 32kg (with pause)
10x
Pushups
10x

Random intervals 20-60 minutes.

*updating no. of series throughout the day.
*All done. Dismissed early from work.

Adachi · Dec 27, 2022

Alactic training
Swings 5 reps EMOMx2
Pushups 5 reps EMOMx2
40kg
60-second intervals.
A shock to the system

A+A Sets of 5

Minute	Swings	Minute	Pushup
0	5	1	5
2	5	3	5
4	5	5	5
6	5	7	5
8	5	9	5
10	5	11	5
12	5	13	5
14	5	15	5
16	5	17	5
18	5	19	5

(That's enough for today)

50 Daily power reps.
Will switch over to a barbell for the next cycle.

Aerobic practice
Box step onto a step at home
16kg
Alternating hands.
No unloaded steps today.

Step and Carry (S&C)

Minutes	avg steps per hand	avg time per hand
0-5	9	30
5-10	8	27
10-15	7	24
15-20	6	20

Good heart rate, easy breathing, mild burn in the grip.

Got some cardio time in.
Will continue to try and fit something in on a weekly basis.

Adachi · Dec 28, 2022

Alactic training
Swing 40kg
Pushup
5 reps EMOM
60-second intervals.
A shock to the system

A+A Sets of 5

Minute	Swings	Pushup
0	5	-
1	-	5
2	5	-
3	-	5
4	5	-
5	-	5
6	5	-
7	-	5
8	5	-
9	-	5
10	5	-
11	-	5
12	5	-
13	-	5
14	5	-
15	-	5
16	5	-
17	-	5
18	5	-
19	-	5
20	5	-
21	-	5
22	5	-
23	-	5
24	5	-
25	-	5
26	5	-
27	-	5
28	5	-
29	-	5
30	5	-
31	-	5
32	5	-
33	-	5
34	5	-
35	-	5
36	5	-
37	-	5
38	5	-
39	-	5

no problem, good breathing, recovered well. slight fatigue in the lower back.

100 Daily power reps (some cardio later, I hope)
Will switch over to a barbell for the next cycle.

Adachi · Jan 3, 2023

Alactic training
Snatch 32kg
5 reps EMOM
60-second intervals
Break (breath recovery incomplete)
5 reps EMOMx2
120-second intervals
A shock to the system

A+A Sets of 5

Minute	Snatch L	Snatch R
0	5	-
1	-	5
2	5	-
3	-	5
4	5	-
5	-	5
6	5	-
7	-	5
8	5	-
9	-	5
Break	Break	Break
0	5	-
2	-	5
4	5	-
6	-	5
8	5	-
10	-	5
12	5	-
14	-	5
16	5	-
18	-	5

no problem, good breathing, recovered well. slight fatigue in the lower back.

100 Daily power reps (some cardio later, I hope)
Will switch over to a barbell for the next cycle.
5 32kg snatches still need more rest.

Adachi · Jan 5, 2023

10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.

Straight 10x10

Min.	Reps
0	10L
3	10R
6	10L
9	10R
12	10L
15	10R
18	10L
21	10R
24	10L
27	10R

no problem, good breathing, recovered well. slight fatigue in the lower back.

Took some Overspeed eccentric sets.
I took it easy on the pace.
A tonic session for me

Adachi · Jan 6, 2023

10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.

Straight 10x10

Min.	Reps
0	10L
3	10R
6	10L
9	10R
12	10L
15	10R
18	10L
21	10R
24	10L
27	10R

no problem, good breathing, recovered well. slight fatigue in the lower back.

Took some Overspeed eccentric sets.
I took it easy on the pace.
A tonic session for me

Adachi · Jan 9, 2023

Alactic training
Swing 32kg
Pushup
10 reps EMOMx2
120-second intervals.
A shock to the system

Straight 10x10

Min	Swings	Min	Pushup
0	10L	2	10
4	10R	6	10
8	10L	10	10
12	10R	14	10
16	10L	18	10
20	10R	22	10
24	10L	26	10
28	10R	30	10
32	10L	34	10*
36	10R	38	10*

(*completed with rest-pause between each rep)

Slowed down on Set number 8 of pushups
on the last 2 Pushups sets 9,10 I did not terminate after the reps slowed down
Instead, I introduced rep pauses between each rep.
10 singles.
Completed sets confidently - some congestion after.

More rest seems to have helped with repeats of pushups.
Last time I ran Swings & Pushups with 90s intervals, I got 6 sets of pushups before the slowdown.
this time I got 8 sets before the slowdown.
and with rest pause got through the last 2 sets.

for strength, There is no such thing as too much rest.

100 Daily power reps (some cardio later, I hope)
I will switch over to a barbell for the next cycle.
looking forward to a test day for floor-press & Deadlift

Adachi · Jan 10, 2023

Kettlebell Mile - 1.2 mi. - 24kg - 34:15 (current)
Kettlebell Mile - 1.2 mi. - 24kg - 33:10 (Last)

ORGANIZATION
alternate Left and right-hand Suitcase carry as long as possible.
Rest, then perform Left Rack Carry,
Rest, then perform Right Rack Carry
Did fast and loose and paced in place while tension and burn dissipated, and breath calmed.

RECOVERY
waited till breath recovered to restart each effort. not sure how much time.
My heart rate was ~160 for most of the session.
Some burn and congestion for the shoulders and forearm.
with rest and alternation of holds, stress seemed to dissipate enough to keep going.

SEGMENT TIMING
Ultimately I lost track of time and the number of segments I did per series of positions.
I used step counting to limit my effort during the middle of the effort and then stretch it out when my office came back into view.
but watching the stopwatch I noticed my grip endurance fell off a cliff as I went.
not what I was hoping for.

Portion	LH/RH suitcase (Alternating)	LH Rack (straight)	RH Rack (straight)
Starting off	2 Minutes alternating	25 steps	25 Steps
Back side	1.5 Minutes alternating	25 Steps	25 Steps
Home stretch	1 Minute alternating	25 Steps	25 Steps

Used a counting practice in 4-count to gauge my amount of effort.
Example:
1L - R - L - R
2L - R - L - R
3L - R - L - R
4L - R - L - R
....
25L - R - L - R
Park the bell, and rest.
...
Repeat.

Lots of good breathing and a little extra sweat on a fairly cold day.
wore my jacket in the breeze, and felt plenty too warm.
Relatively high heart rate over my other cardio.
Usually around 130-140.
Today was more like 160.

will get back to a box stepping protocol next aerobic session.
Maybe I'm not ready for this right now.
Or, Maybe it doesn't matter that much.

Adachi · Jan 11, 2023

10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.

Straight 10x10

Min.	Reps
0	10L
3	10R
6	10L
9	10R
12	10L
15	10R
18	10L
21	10R
24	10L
27	10R

no problem, good breathing, recovered well. slight fatigue in the lower back.

Took almost all sets with a BIG Overspeed eccentric.
I didn't take it easy on the pace.
Not a tonic session for me.

Big pump in the forearm and biceps
some tension in the lower back.
lots of good breathing.
very late recovery between sets.

I was worried that I might need a 28kg bell.
I am not worried anymore.

Adachi · Jan 12, 2023

Kettlebell Mile - 1.2 mi. - 24kg - 31:45 (current)
Kettlebell Mile - 1.2 mi. - 24kg - 34:15 (Last)
Kettlebell Mile - 1.2 mi. - 24kg - 33:10 (Last)

ORGANIZATION
alternate Left and right-hand Suitcase carry as long as possible. made it over 6 minutes in initial sprint walk before first rest.
Rest, then perform Left Rack Carry, alternating with Right Rack Carry
Rest, then repeat Left hand / right hand carry
Did fast and loose and paced in place while tension and burn dissipated, and breath calmed.

RECOVERY
waited till breath recovered to restart each effort. not sure how much time.
My heart rate was >160 for most of the session.
Some burn and congestion for the shoulders and forearm.
with rest and alternation of holds, stress seemed to dissipate enough to keep going.
breath recovery was used between bouts.

SEGMENT TIMING
Ultimately I lost track of time and the number of segments I did per series of positions.
But, in viewing the clock I had an idea of how long each sprint was taking.
I did my best to alternate through the 4 positions seeking useful amounts of recovery from each hold before returning to it.
I used some step counting to monitor my effort it varied from 20 steps per hold to 40 steps.
I seem to have observed some benefit in performance time by extending each performance between rests.
but watching the stopwatch I noticed my grip endurance has nominally improved, by some.

Portion	LH/RH Suitcase/Rack (Alternating)
Starting off	6 Minutes continuous, then rest, then ~3 minutes alternating
Back side	~ 2 Minutes alternating with rest
Home stretch	~ 1 Minute alternating with rest

Used a counting practice in 4-count to gauge my amount of effort.

Example:
1L - R - L - R
2L - R - L - R
3L - R - L - R
4L - R - L - R
....
40L - R - L - R
Park the bell, and rest.
...
Repeat.

Lots of good breathing and extra sweat on a fairly cold day.
no jacket in the breeze, and felt too warm and sweaty.
Relatively high heart rate over my other cardio.
Usually ~140
Today was more like ~ 170.

will get back to a box stepping protocol next aerobic session.
this was way a lot. a lot a lot. I'm pretty sure I'm going to be sore tomorrow.
Maybe I'm not ready for this right now.
Or, Maybe it doesn't matter that much.

Adachi · Jan 13, 2023

Aerobic practice (AM)
Box step onto a curb at work
24kg
Alternating hands.
Unloaded steps in between.

Step and Carry (S&C)

Minute	LH Suitcase	Unloaded	RH Suitcase	Unloaded
0	30s	30s	30s	30s
2	30s	30s	30s	30s

repeat to 15 minutes.

Step and Carry (S&C)

Minutes	avg steps per hand	avg time per hand
0-15	11	30s

Good heart rate, easy breathing, mild fatigue, no burn in the grip.

Got some cardio time in.
Will continue to try and fit something in on a weekly basis.

Adachi · Jan 13, 2023

Alactic training (PM)
Swing 32kg
Pushup
5 reps EMOM
60-second intervals.
A shock to the system

A+A Sets of 5

Minute	Swings	Pushup
0	5L	-
1	-	5
2	5R	-
3	-	5
4	5L	-
5	-	5
6	5R	-
7	-	5
8	5L	-
9	-	5
10	5R	-
11	-	5
12	5L	-
13	-	5
14	5R	-
15	-	5
16	5L	-
17	-	5
18	5R	-
19	-	5
20	5L	-
21	-	5
22	5R	-
23	-	5
24	5L	-
25	-	5
26	5R	-
27	-	5
28	5L	-
29	-	5
30	5R	-
31	-	5
32	5L	-
33	-	5
34	5R	-
35	-	5
36	5L	-
37	-	5
38	5R	-
39	-	5

no problem, good breathing, recovered well. slight fatigue in the lower back.

100 Daily power reps (some cardio later, I hope)
Will switch over to a barbell for the next cycle.

Adachi · Jan 16, 2023

Alactic training
Swing 40kg
Pushup
5 reps EMOM
60-second intervals.
A shock to the system

A+A Sets of 5

Minute	Swings	Pushup
0	5	-
1	-	5
2	5	-
3	-	5
4	5	-
5	-	5
6	5	-
7	-	5
8	5	-
9	-	5
10	5	-
11	-	5
12	5	-
13	-	5
14	5	-
15	-	5
16	5	-
17	-	5
18	5	-
19	-	5
20	5	-
21	-	5
22	5	-
23	-	5
24	5	-
25	-	5
26	5	-
27	-	5
28	5	-
29	-	5
30	5	-
31	-	5
32	5	-
33	-	5
34	5	-
35	-	5
36	5	-
37	-	5
38	5	-
39	-	5

no problem, good breathing, recovered well. slight fatigue in the lower back.

100 Daily power reps (some cardio later, I hope)
Still getting lift out of the last rep of the last set of pushups.
Will switch over to a barbell for the next cycle.

Adachi · Jan 17, 2023

Greasing the Groove

1 Series:
10x Goblet squat 32kg (with pause)
10x Pushups

Target 5-10 series

(5 Series Complete*)
*updating no. of series throughout the day.
*All done.

Adachi · Jan 18, 2023

Aerobic practice
Box step onto a curb at work
24kg
Alternating hands.
Unloaded steps in between.

Step and Carry (S&C)

Minute	LH Suitcase	Unloaded	RH Suitcase	Unloaded
0	30s	30s	30s	30s
2	30s	30s	30s	30s

repeat to 30 minutes.

Step and Carry (S&C)

Minutes	avg steps per hand	avg time per hand
0-30	11	30s

Good heart rate, easy breathing, mild fatigue, no burn in the grip.

Got some cardio time in.
Will continue to try and fit something in on a weekly basis.
Grip endurance has been increased from 20 seconds without burn to 30 seconds without burn

Minute	Swings	Pushup
0	5L	-
1	-	5
2	5R	-
3	-	5
4	5L	-
5	-	5
6	5R	-
7	-	5
8	10L	-
9	-	5
10	10R	-
11	-	5
12	5L	-
13	-	5
14	5R	-
15	-	5
16	5L	-
17	-	5
18	5R	-
19	-	5
20	-	5
21	5L	-
22	5R	-
23	-	5
24	5L	-
25	-	5
26	5R	-
27	-	5
28	7L	-
29	-	5
30	7R	-
31	-	5
32	5L	-
33	-	5
34	5R	-
35	-	5
36	5L	-
37	-	5
38	5R	-
39	-	5

Min.	L	R
0	2	-
1	-	2
2	3	-
3	-	3
4	2	-
5	-	2
6	3	-
7	-	3
8	2	-
9	-	2
10	3	-
11	-	3
12	2	-
13	-	2
14	3	-
15	-	3
16	2	-
17	-	2
18	3	-
19	-	3
20	2	-
21	-	2
22	3	-
23	-	3
24	2	-
25	-	2
26	3	-
27	-	3
28	2	-
29	-	2
30	3	-
31	-	3
32	2	-
33	-	2
34	3	-
35	-	3
36	2	-
37	-	2
38	3	-
39	-	3

Min	L	R
0	5	-
1	-	5
2	5	-
3	-	5
4	5	-
5	-	5
6	5	-
7	-	5
8	5	-
9	-	5
10	5	-
11	-	5
12	5	-
13	-	5
14	5	-
15	-	5
16	5	-
17	-	5
18	5	-
19	-	5
20	5	-
21	-	5
22	5	-
23	-	5
24	5	-
25	-	5
26	5	-
27	-	5
28	5	-
29	-	5
30	5	-
31	-	5
32	5	-
33	-	5
34	5	-
35	-	5
36	5	-
37	-	5
38	5	-
39	-	5

Minute	Swings	Pushup
0	5	-
1	-	5
2	5	-
3	-	5
4	5	-
5	-	5
6	5	-
7	-	5
8	5	-
9	-	5
10	5	-
11	-	5
12	5	-
13	-	5
14	5	-
15	-	5
16	5	-
17	-	5
18	5	-
19	-	5
20	5	-
21	-	5
22	5	-
23	-	5
24	5	-
25	-	5
26	5	-
27	-	5
28	5	-
29	-	5
30	5	-
31	-	5
32	5	-
33	-	5
34	5	-
35	-	5
36	5	-
37	-	5
38	5	-
39	-	5

Min	Swings	Min	Pushup
0	10L	2	10
4	10R	6	10
8	10L	10	10
12	10R	14	10
16	10L	18	10
20	10R	22	10
24	10L	26	10
28	10R	30	10
32	10L	34	10*
36	10R	38	10*

Minute	Swings	Pushup
0	5L	-
1	-	5
2	5R	-
3	-	5
4	5L	-
5	-	5
6	5R	-
7	-	5
8	5L	-
9	-	5
10	5R	-
11	-	5
12	5L	-
13	-	5
14	5R	-
15	-	5
16	5L	-
17	-	5
18	5R	-
19	-	5
20	5L	-
21	-	5
22	5R	-
23	-	5
24	5L	-
25	-	5
26	5R	-
27	-	5
28	5L	-
29	-	5
30	5R	-
31	-	5
32	5L	-
33	-	5
34	5R	-
35	-	5
36	5L	-
37	-	5
38	5R	-
39	-	5

Minute	Swings	Pushup
0	5	-
1	-	5
2	5	-
3	-	5
4	5	-
5	-	5
6	5	-
7	-	5
8	5	-
9	-	5
10	5	-
11	-	5
12	5	-
13	-	5
14	5	-
15	-	5
16	5	-
17	-	5
18	5	-
19	-	5
20	5	-
21	-	5
22	5	-
23	-	5
24	5	-
25	-	5
26	5	-
27	-	5
28	5	-
29	-	5
30	5	-
31	-	5
32	5	-
33	-	5
34	5	-
35	-	5
36	5	-
37	-	5
38	5	-
39	-	5

Minute	Swings	Pushup
0	5L	-
1	-	5
2	5R	-
3	-	5
4	5L	-
5	-	5
6	5R	-
7	-	5
8	10L	-
9	-	5
10	10R	-
11	-	5
12	5L	-
13	-	5
14	5R	-
15	-	5
16	5L	-
17	-	5
18	5R	-
19	-	5
20	-	5
21	5L	-
22	5R	-
23	-	5
24	5L	-
25	-	5
26	5R	-
27	-	5
28	7L	-
29	-	5
30	7R	-
31	-	5
32	5L	-
33	-	5
34	5R	-
35	-	5
36	5L	-
37	-	5
38	5R	-
39	-	5

Min.	L	R
0	2	-
1	-	2
2	3	-
3	-	3
4	2	-
5	-	2
6	3	-
7	-	3
8	2	-
9	-	2
10	3	-
11	-	3
12	2	-
13	-	2
14	3	-
15	-	3
16	2	-
17	-	2
18	3	-
19	-	3
20	2	-
21	-	2
22	3	-
23	-	3
24	2	-
25	-	2
26	3	-
27	-	3
28	2	-
29	-	2
30	3	-
31	-	3
32	2	-
33	-	2
34	3	-
35	-	3
36	2	-
37	-	2
38	3	-
39	-	3

Min	L	R
0	5	-
1	-	5
2	5	-
3	-	5
4	5	-
5	-	5
6	5	-
7	-	5
8	5	-
9	-	5
10	5	-
11	-	5
12	5	-
13	-	5
14	5	-
15	-	5
16	5	-
17	-	5
18	5	-
19	-	5
20	5	-
21	-	5
22	5	-
23	-	5
24	5	-
25	-	5
26	5	-
27	-	5
28	5	-
29	-	5
30	5	-
31	-	5
32	5	-
33	-	5
34	5	-
35	-	5
36	5	-
37	-	5
38	5	-
39	-	5

Minute	Swings	Pushup
0	5	-
1	-	5
2	5	-
3	-	5
4	5	-
5	-	5
6	5	-
7	-	5
8	5	-
9	-	5
10	5	-
11	-	5
12	5	-
13	-	5
14	5	-
15	-	5
16	5	-
17	-	5
18	5	-
19	-	5
20	5	-
21	-	5
22	5	-
23	-	5
24	5	-
25	-	5
26	5	-
27	-	5
28	5	-
29	-	5
30	5	-
31	-	5
32	5	-
33	-	5
34	5	-
35	-	5
36	5	-
37	-	5
38	5	-
39	-	5

Min	Swings	Min	Pushup
0	10L	2	10
4	10R	6	10
8	10L	10	10
12	10R	14	10
16	10L	18	10
20	10R	22	10
24	10L	26	10
28	10R	30	10
32	10L	34	10*
36	10R	38	10*

Minute	Swings	Pushup
0	5L	-
1	-	5
2	5R	-
3	-	5
4	5L	-
5	-	5
6	5R	-
7	-	5
8	5L	-
9	-	5
10	5R	-
11	-	5
12	5L	-
13	-	5
14	5R	-
15	-	5
16	5L	-
17	-	5
18	5R	-
19	-	5
20	5L	-
21	-	5
22	5R	-
23	-	5
24	5L	-
25	-	5
26	5R	-
27	-	5
28	5L	-
29	-	5
30	5R	-
31	-	5
32	5L	-
33	-	5
34	5R	-
35	-	5
36	5L	-
37	-	5
38	5R	-
39	-	5

Minute	Swings	Pushup
0	5	-
1	-	5
2	5	-
3	-	5
4	5	-
5	-	5
6	5	-
7	-	5
8	5	-
9	-	5
10	5	-
11	-	5
12	5	-
13	-	5
14	5	-
15	-	5
16	5	-
17	-	5
18	5	-
19	-	5
20	5	-
21	-	5
22	5	-
23	-	5
24	5	-
25	-	5
26	5	-
27	-	5
28	5	-
29	-	5
30	5	-
31	-	5
32	5	-
33	-	5
34	5	-
35	-	5
36	5	-
37	-	5
38	5	-
39	-	5

My Busy Dad protocol - a GtG success

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Level 7 Valued Member

Level 7 Valued Member

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Level 7 Valued Member

Level 7 Valued Member

Level 7 Valued Member

Level 7 Valued Member

Level 7 Valued Member

Level 7 Valued Member

Level 7 Valued Member

Level 7 Valued Member

Level 7 Valued Member

Level 7 Valued Member

Level 7 Valued Member

Level 7 Valued Member

Level 7 Valued Member

Level 7 Valued Member

Level 7 Valued Member

Level 7 Valued Member

Minute	Swings	Pushup
0	5L	-
1	-	5
2	5R	-
3	-	5
4	5L	-
5	-	5
6	5R	-
7	-	5
8	10L	-
9	-	5
10	10R	-
11	-	5
12	5L	-
13	-	5
14	5R	-
15	-	5
16	5L	-
17	-	5
18	5R	-
19	-	5
20	-	5
21	5L	-
22	5R	-
23	-	5
24	5L	-
25	-	5
26	5R	-
27	-	5
28	7L	-
29	-	5
30	7R	-
31	-	5
32	5L	-
33	-	5
34	5R	-
35	-	5
36	5L	-
37	-	5
38	5R	-
39	-	5

Min.	L	R
0	2	-
1	-	2
2	3	-
3	-	3
4	2	-
5	-	2
6	3	-
7	-	3
8	2	-
9	-	2
10	3	-
11	-	3
12	2	-
13	-	2
14	3	-
15	-	3
16	2	-
17	-	2
18	3	-
19	-	3
20	2	-
21	-	2
22	3	-
23	-	3
24	2	-
25	-	2
26	3	-
27	-	3
28	2	-
29	-	2
30	3	-
31	-	3
32	2	-
33	-	2
34	3	-
35	-	3
36	2	-
37	-	2
38	3	-
39	-	3

Min	L	R
0	5	-
1	-	5
2	5	-
3	-	5
4	5	-
5	-	5
6	5	-
7	-	5
8	5	-
9	-	5
10	5	-
11	-	5
12	5	-
13	-	5
14	5	-
15	-	5
16	5	-
17	-	5
18	5	-
19	-	5
20	5	-
21	-	5
22	5	-
23	-	5
24	5	-
25	-	5
26	5	-
27	-	5
28	5	-
29	-	5
30	5	-
31	-	5
32	5	-
33	-	5
34	5	-
35	-	5
36	5	-
37	-	5
38	5	-
39	-	5

Minute	Swings	Pushup
0	5	-
1	-	5
2	5	-
3	-	5
4	5	-
5	-	5
6	5	-
7	-	5
8	5	-
9	-	5
10	5	-
11	-	5
12	5	-
13	-	5
14	5	-
15	-	5
16	5	-
17	-	5
18	5	-
19	-	5
20	5	-
21	-	5
22	5	-
23	-	5
24	5	-
25	-	5
26	5	-
27	-	5
28	5	-
29	-	5
30	5	-
31	-	5
32	5	-
33	-	5
34	5	-
35	-	5
36	5	-
37	-	5
38	5	-
39	-	5

Min	Swings	Min	Pushup
0	10L	2	10
4	10R	6	10
8	10L	10	10
12	10R	14	10
16	10L	18	10
20	10R	22	10
24	10L	26	10
28	10R	30	10
32	10L	34	10*
36	10R	38	10*

Minute	Swings	Pushup
0	5L	-
1	-	5
2	5R	-
3	-	5
4	5L	-
5	-	5
6	5R	-
7	-	5
8	5L	-
9	-	5
10	5R	-
11	-	5
12	5L	-
13	-	5
14	5R	-
15	-	5
16	5L	-
17	-	5
18	5R	-
19	-	5
20	5L	-
21	-	5
22	5R	-
23	-	5
24	5L	-
25	-	5
26	5R	-
27	-	5
28	5L	-
29	-	5
30	5R	-
31	-	5
32	5L	-
33	-	5
34	5R	-
35	-	5
36	5L	-
37	-	5
38	5R	-
39	-	5

Minute	Swings	Pushup
0	5	-
1	-	5
2	5	-
3	-	5
4	5	-
5	-	5
6	5	-
7	-	5
8	5	-
9	-	5
10	5	-
11	-	5
12	5	-
13	-	5
14	5	-
15	-	5
16	5	-
17	-	5
18	5	-
19	-	5
20	5	-
21	-	5
22	5	-
23	-	5
24	5	-
25	-	5
26	5	-
27	-	5
28	5	-
29	-	5
30	5	-
31	-	5
32	5	-
33	-	5
34	5	-
35	-	5
36	5	-
37	-	5
38	5	-
39	-	5