My Busy Dad protocol - a GtG success

[Adachi]

PM
Alactic training
Swing 40kg
Pushup
10 reps EMOMx2
120-second intervals.
A shock to the system

Straight 10x10​

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

completed all pushup sets with lift in the palms​

Now I've achieved 10x10, and I am solidifying gains.
100 Daily power reps (some cardio later, I hope)
IRON CARDIO Tomorrow

 

[Adachi]

AM

IRON CARDIO​

Session No.​	DATE​	BELL​	TIME​	SETS​	VER.​	NOTES​
11​	20230329​	32KG​	20 MIN​	26​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~140bpm​
10​	20230327​	32KG​	30 MIN​	42​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
9​	20230324​	32KG​	40 MIN​	54​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
8​	20230322​	32KG​	20 MIN​	32​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
7​	20230320​	32KG​	30 MIN​	44​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
6​	20230317​	32KG​	40 MIN​	56​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
5​	20230315​	32KG​	20 MIN​	28​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
4​	20230313​	32KG​	30 MIN​	42​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
3​	20230310​	32KG​	40 MIN​	52​	CPS2​	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm​
2​	20230308​	32KG​	20 MIN​	24​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​
1​	20230306​	32KG​	30 MIN​	38​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.​

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Very Unseasonably warm today.
Didn't recover completely from Swings and Pushups yesterday.
TOUGH session today.
Good feelings all around.
Moderate Heartrate - good intensity.
Surprisingly 2x Squat is still the hardest loading.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)​

Session No.​	10​	20​	30​	40​	50​	60​	70​	80​
11​	6​	14​	​
10​	5​	12​	20​	28​	​	​	​	​
9​	5​	12​	19​	28​	37​	​	​	​
8​	5​	12​	19​	​	​	​	​	​
7​	6​	13​	20​	27​	​	​	​	​
6​	5​	12​	20​	27​	35​	​	​	​
5​	6​	13​	​	​	​	​	​	​
4​	6​	13​	20​	27​	​	​	​	​
3​	4​	11​	19​	28​	38​	​	​	​
2​	6​	15​	​	​	​	​	​	​
1​	6​	15​	23​	​	​	​	​	​

Traveling 2s are a bigger difference in loading than I thought. ​

Got a lighter density, today.
Not recovering completely from ballistic work.
Need to take a rest day, maybe walking.
For strength, there is no such thing as too much rest. That conditioning tho...
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.


Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

 

[Adachi]

AM
aerobic training
WALK
1 Lap around the block.

~3.75 miles
~20 Minutes of walking
~140bpm HR, sustained

Good walk. Calves felt a mild amount of congestion and burn.

-------------------------

 

[Adachi]

AM

IRON CARDIO​

Session No.​	DATE​	BELL​	TIME​	SETS​	VER.​	NOTES​
12​	20230331​	32KG​	40 MIN​	50​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
11​	20230329​	32KG​	20 MIN​	26​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~140bpm​
10​	20230327​	32KG​	30 MIN​	42​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
9​	20230324​	32KG​	40 MIN​	54​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
8​	20230322​	32KG​	20 MIN​	32​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
7​	20230320​	32KG​	30 MIN​	44​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
6​	20230317​	32KG​	40 MIN​	56​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
5​	20230315​	32KG​	20 MIN​	28​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
4​	20230313​	32KG​	30 MIN​	42​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
3​	20230310​	32KG​	40 MIN​	52​	CPS2​	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm​
2​	20230308​	32KG​	20 MIN​	24​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​
1​	20230306​	32KG​	30 MIN​	38​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.​

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Very Unseasonably warm today.
Didn't recover completely from Swings and Pushups This week.
TOUGH session today.
Good feelings all around.
Moderate Heartrate - good intensity.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)​

Session No.​	10​	20​	30​	40​	50​	60​	70​	80​
12​	5​	12​	21​	30​	40​	​	​	​
11​	6​	14​	​
10​	5​	12​	20​	28​	​	​	​	​
9​	5​	12​	19​	28​	37​	​	​	​
8​	5​	12​	19​	​	​	​	​	​
7​	6​	13​	20​	27​	​	​	​	​
6​	5​	12​	20​	27​	35​	​	​	​
5​	6​	13​	​	​	​	​	​	​
4​	6​	13​	20​	27​	​	​	​	​
3​	4​	11​	19​	28​	38​	​	​	​
2​	6​	15​	​	​	​	​	​	​
1​	6​	15​	23​	​	​	​	​	​

Traveling 2s are a bigger difference in loading than I thought. ​

Got a lighter density, today.
Not recovering completely from ballistic work.
Need to take a rest day, maybe walking.
For strength, there is no such thing as too much rest. That conditioning tho...
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.


Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

 

[Adachi]

AM

IRON CARDIO​

Session No.​	DATE​	BELL​	TIME​	SETS​	VER.​	NOTES​
13​	20230405​	32KG​	20 MIN​	28​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
12​	20230331​	32KG​	40 MIN​	50​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
11​	20230329​	32KG​	20 MIN​	26​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~140bpm​
10​	20230327​	32KG​	30 MIN​	42​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
9​	20230324​	32KG​	40 MIN​	54​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
8​	20230322​	32KG​	20 MIN​	32​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
7​	20230320​	32KG​	30 MIN​	44​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
6​	20230317​	32KG​	40 MIN​	56​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
5​	20230315​	32KG​	20 MIN​	28​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
4​	20230313​	32KG​	30 MIN​	42​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
3​	20230310​	32KG​	40 MIN​	52​	CPS2​	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm​
2​	20230308​	32KG​	20 MIN​	24​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​
1​	20230306​	32KG​	30 MIN​	38​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.​

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Very Unseasonably warm today.
Family Visiting from out of town
The schedule is out of whack
Good feelings all around.
Moderate Heartrate - good intensity.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)​

Session No.​	10​	20​	30​	40​	50​	60​	70​	80​
13​	6​	14​
12​	5​	12​	21​	30​	40​	​	​	​
11​	6​	14​	​
10​	5​	12​	20​	28​	​	​	​	​
9​	5​	12​	19​	28​	37​	​	​	​
8​	5​	12​	19​	​	​	​	​	​
7​	6​	13​	20​	27​	​	​	​	​
6​	5​	12​	20​	27​	35​	​	​	​
5​	6​	13​	​	​	​	​	​	​
4​	6​	13​	20​	27​	​	​	​	​
3​	4​	11​	19​	28​	38​	​	​	​
2​	6​	15​	​	​	​	​	​	​
1​	6​	15​	23​	​	​	​	​	​

Traveling 2s are a bigger difference in loading than I thought. ​

Got a lighter density, today.
Not recovering completely from ballistic work.
Need to take a rest day, maybe walking.
For strength, there is no such thing as too much rest. That conditioning tho...
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.


Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

 

[Adachi]

PM
Aerobic Training?
Carry Me Freestyle
EMOM timing
40kg

1 series = 2 minutes​

0:00​	Carry Left, Rest​
1:00​	Carry Right, Rest​

​

Steps counted in 4's.
Each step count ~ 2 Seconds

1Left, Right, Left, Right,​

2Left, Right, Left, Right,​

3Left, Right, Left, Right,​

4Left, Right, Left, Right,​

5Left, Right, Left, Right,​

~10 Seconds​

Carry Me Freestyle​

Series​	Position​	Steps​	Hold (s)​	Rest (s)​	notes​
1​	Suitcase​	20​	40​	20​	tough but doable​
2​	Suitcase​	20​	40​	20​	Too much​
3​	Suitcase​	15​	30​	30​	Still accumulating stress HR passing 140 easily​
4​	Suitcase​	10​	20​	40​	grip is burning​
5​	Rack​	20​	40​	20​	tough​
6​	Rack​	15​	30​	30​	still tough out of breath Heartrate >160​
7​	Rack​	10​	20​	40​	catching my breath​
8​	Rack​	10​	20​	40​	still catching up​
9​	Rack​	10​	20​	40​	passing talk test​
10​	Rack​	10​	20​	40​	found a rhythm​
11​	Rack​	10​	20​	40​	Heart rate still approaching 170 breathing is still calm.​
12​	Rack​	10​	20​	40​	Talk Test passing, HR ~ 170​
13​	Rack​	10​	20​	40​	​
14​	Rack​	10​	20​	40​	​
15​	Rack​	10​	20​	40​	Shoulders starting to burn​
16​	Rack​	10​	20​	40​	Shoulders burning​
17​	Rack​	8​	16​	44​	​
18​	Rack​	8​	16​	44​	​
19​	Rack​	8​	16​	44​	​
20​	Rack​	8​	16​	44​	passing the talk test​

​

Great Tough session. found a rhythm with the EMOM timing.
good 40 minutes of work.
initially intended 30 minutes. forgot to change my timer.

 

[Adachi]

AM

IRON CARDIO​

Session No.​	DATE​	BELL​	TIME​	SETS​	VER.​	NOTES​
14​	20230408​	32KG​	40 MIN​	58​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
13​	20230405​	32KG​	20 MIN​	28​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
12​	20230331​	32KG​	40 MIN​	50​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
11​	20230329​	32KG​	20 MIN​	26​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~140bpm​
10​	20230327​	32KG​	30 MIN​	42​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
9​	20230324​	32KG​	40 MIN​	54​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
8​	20230322​	32KG​	20 MIN​	32​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
7​	20230320​	32KG​	30 MIN​	44​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
6​	20230317​	32KG​	40 MIN​	56​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
5​	20230315​	32KG​	20 MIN​	28​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
4​	20230313​	32KG​	30 MIN​	42​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
3​	20230310​	32KG​	40 MIN​	52​	CPS2​	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm​
2​	20230308​	32KG​	20 MIN​	24​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​
1​	20230306​	32KG​	30 MIN​	38​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.​

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Very Unseasonably warm today.
Family Visiting from out of town
The schedule is out of whack
Good feelings all around.
Moderate Heartrate - good intensity.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)​

Session No.​	10​	20​	30​	40​	50​	60​	70​	80​
14​	5​	11​	19​	27​	35​	​	​	​
13​	6​	14​
12​	5​	12​	21​	30​	40​	​	​	​
11​	6​	14​	​
10​	5​	12​	20​	28​	​	​	​	​
9​	5​	12​	19​	28​	37​	​	​	​
8​	5​	12​	19​	​	​	​	​	​
7​	6​	13​	20​	27​	​	​	​	​
6​	5​	12​	20​	27​	35​	​	​	​
5​	6​	13​	​	​	​	​	​	​
4​	6​	13​	20​	27​	​	​	​	​
3​	4​	11​	19​	28​	38​	​	​	​
2​	6​	15​	​	​	​	​	​	​
1​	6​	15​	23​	​	​	​	​	​

Traveling 2s are a bigger difference in loading than I thought. ​

Got a lighter density, today.
Not recovering completely from ballistic work.
Need to take a rest day, maybe walking.
For strength, there is no such thing as too much rest. That conditioning tho...
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.


Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

 

[Adachi]

PM
Aerobic Training?
Carry Me Freestyle
EMOM(x2) timing
40kg

1 series = 4 minutes​

0:00​	Carry Left, Rest​
1:00​	Step-ups unloaded​
2:00​	Carry Right, Rest​
3:00​	Step-ups unloaded​

good rhythm​

Curb steps, today
Steps counted in 4's.
Each step count ~ 2 Seconds
Some seconds lost to changing over from carry to unloaded, are not accounted for

1Left-up, Right-up, Right-down, Left-down​

2Left-up, Right-up, Right-down, Left-down​

3Left-up, Right-up, Right-down, Left-down​

4Left-up, Right-up, Right-down, Left-down​

5Left-up, Right-up, Right-down, Left-down​

~60 Seconds / 25 steps​

Carry Me Freestyle​

Series​	Position​	Steps​	Hold (s)​	Rest (s)​	notes​
1​	Rack​	25​	60​	0​	not doing that again​
2​	Rack​	20​	50​	20​	still too much​
3​	Rack​	15​	40​	40​	Still accumulating stress HR steadily above 140 bpm​
4​	Rack​	10​	30​	30​	Recovering easily​
5​	Rack​	10​	30​	30​	too easy​
6​	Rack​	15​	40​	0​	Passed talk test, add unloaded steps as active rest.​
7​	Rack​	15​	40​	0​	now using steps as active rest.​
8​	Rack​	15​	40​	0​	unloaded steps are active rest​
9​	Rack​	15​	40​	0​	stayed with it, with active rest​
10​	Rack​	15​	40​	0​	tough but fair​

In the second half, each carry was a total of 40:80 W:R ratio. (1:2 in line with AGT)
​

Great Tough session.
Found a rhythm with the EMOMx2 timing.
good 40 minutes of work plus active rest

 

[Adachi]

MONDAY
10APR2023

AM

IRON CARDIO​

Session No.​	DATE​	BELL​	TIME​	SETS​	VER.​	NOTES​
15​	20230410​	32KG​	30 MIN​	48​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
14​	20230408​	32KG​	40 MIN​	58​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
13​	20230405​	32KG​	20 MIN​	28​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
12​	20230331​	32KG​	40 MIN​	50​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
11​	20230329​	32KG​	20 MIN​	26​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~140bpm​
10​	20230327​	32KG​	30 MIN​	42​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
9​	20230324​	32KG​	40 MIN​	54​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
8​	20230322​	32KG​	20 MIN​	32​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
7​	20230320​	32KG​	30 MIN​	44​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
6​	20230317​	32KG​	40 MIN​	56​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
5​	20230315​	32KG​	20 MIN​	28​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
4​	20230313​	32KG​	30 MIN​	42​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
3​	20230310​	32KG​	40 MIN​	52​	CPS2​	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm​
2​	20230308​	32KG​	20 MIN​	24​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​
1​	20230306​	32KG​	30 MIN​	38​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.​

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Very Unseasonably warm today.
Family Visiting from out of town
The schedule is out of whack
Good feelings all around.
Moderate Heartrate - good intensity.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)​

Session No.​	10​	20​	30​	40​	50​	60​	70​	80​
15​	4​	11​	17​	24​	​	​	​	​
14​	5​	11​	19​	27​	35​	​	​	​
13​	6​	14​
12​	5​	12​	21​	30​	40​	​	​	​
11​	6​	14​	​
10​	5​	12​	20​	28​	​	​	​	​
9​	5​	12​	19​	28​	37​	​	​	​
8​	5​	12​	19​	​	​	​	​	​
7​	6​	13​	20​	27​	​	​	​	​
6​	5​	12​	20​	27​	35​	​	​	​
5​	6​	13​	​	​	​	​	​	​
4​	6​	13​	20​	27​	​	​	​	​
3​	4​	11​	19​	28​	38​	​	​	​
2​	6​	15​	​	​	​	​	​	​
1​	6​	15​	23​	​	​	​	​	​

Traveling 2s are a bigger difference in loading than I thought. ​

Got a lighter density, today.
Not recovering completely from ballistic work.
Need to take a rest day, maybe walking.
For strength, there is no such thing as too much rest. That conditioning tho...
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.


Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

 

[Adachi]

Wednesday
12APR2023

AM

IRON CARDIO​

Session No.​	DATE​	BELL​	TIME​	SETS​	VER.​	NOTES​
16​	20230412​	32KG​	20 MIN​	34​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
15​	20230410​	32KG​	30 MIN​	48​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
14​	20230408​	32KG​	40 MIN​	58​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
13​	20230405​	32KG​	20 MIN​	28​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
12​	20230331​	32KG​	40 MIN​	50​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
11​	20230329​	32KG​	20 MIN​	26​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~140bpm​
10​	20230327​	32KG​	30 MIN​	42​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
9​	20230324​	32KG​	40 MIN​	54​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
8​	20230322​	32KG​	20 MIN​	32​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
7​	20230320​	32KG​	30 MIN​	44​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
6​	20230317​	32KG​	40 MIN​	56​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
5​	20230315​	32KG​	20 MIN​	28​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
4​	20230313​	32KG​	30 MIN​	42​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
3​	20230310​	32KG​	40 MIN​	52​	CPS2​	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm​
2​	20230308​	32KG​	20 MIN​	24​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​
1​	20230306​	32KG​	30 MIN​	38​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.​

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Very Unseasonably warm today.
Family Visiting from out of town
The schedule is out of whack
Good feelings all around.
Moderate Heartrate - good intensity.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)​

Session No.​	10​	20​	30​	40​	50​	60​	70​	80​
16​	4​	11​	17​	​	​	​	​	​
15​	4​	11​	17​	24​	​	​	​	​
14​	5​	11​	19​	27​	35​	​	​	​
13​	6​	14​
12​	5​	12​	21​	30​	40​	​	​	​
11​	6​	14​	​
10​	5​	12​	20​	28​	​	​	​	​
9​	5​	12​	19​	28​	37​	​	​	​
8​	5​	12​	19​	​	​	​	​	​
7​	6​	13​	20​	27​	​	​	​	​
6​	5​	12​	20​	27​	35​	​	​	​
5​	6​	13​	​	​	​	​	​	​
4​	6​	13​	20​	27​	​	​	​	​
3​	4​	11​	19​	28​	38​	​	​	​
2​	6​	15​	​	​	​	​	​	​
1​	6​	15​	23​	​	​	​	​	​

Traveling 2s are a bigger difference in loading than I thought. ​

Got a lighter density, today.
Not recovering completely from ballistic work.
Need to take a rest day, maybe walking.
For strength, there is no such thing as too much rest. That conditioning tho...
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.


Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

 

[Adachi]

PM
20230413
Aerobic Training?
Carry Me Freestyle
EMOM(1.5x) timing
40kg

1 series = 3 minutes​

0:00​	Carry Left​
0:30​	Step-ups unloaded​
1:30​	Carry Right​
2:00​	Step-ups unloaded​

good rhythm​

Curb steps, today
Steps counted in 4's.
Each step count <2 Seconds
Some seconds lost to changing over from carry to unloaded, are not accounted for

1Left-up, Right-up, Right-down, Left-down​

2Left-up, Right-up, Right-down, Left-down​

3Left-up, Right-up, Right-down, Left-down​

4Left-up, Right-up, Right-down, Left-down​

5Left-up, Right-up, Right-down, Left-down​

~60 Seconds / 25 steps​

Carry Me Freestyle​

Series​	Position​	Steps Loaded​	Steps Unloaded​	notes​
1​	Rack​	12​	25​	easy sets​
2​	Rack​	12​	25​	still easy​
3​	Rack​	12​	25​	accumulating stress​
4​	Rack​	12​	25​	breathing deeply​
5​	Rack​	11​	25​	adding second hand to the bell handle partway​
6​	Rack​	11​	24​	Still passing talk test​
7​	Rack​	11​	24​	lots of deep breathing​
8​	Rack​	10​	24​	more two hand holds in the rack​
9​	Rack​	10​	24​	shoulders and arms are showing some fatigue​
10​	Rack​	10​	24​	Surprisingly, Still passing talk test​

In the second half, each carry was a total of 30:60 W:R ratio. (1:2 in line with AGT)
​

Great Tough session.
Pace slowed in later holds.
Found a rhythm with the 90s timing.
good 30 minutes of work plus active rest

 

[Adachi]

Wednesday
14APR2023

AM

IRON CARDIO​

Session No.​	DATE​	BELL​	TIME​	SETS​	VER.​	NOTES​
17​	20230414​	32KG​	40 MIN​	62​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
16​	20230412​	32KG​	20 MIN​	34​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
15​	20230410​	32KG​	30 MIN​	48​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
14​	20230408​	32KG​	40 MIN​	58​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
13​	20230405​	32KG​	20 MIN​	28​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
12​	20230331​	32KG​	40 MIN​	50​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
11​	20230329​	32KG​	20 MIN​	26​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~140bpm​
10​	20230327​	32KG​	30 MIN​	42​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
9​	20230324​	32KG​	40 MIN​	54​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
8​	20230322​	32KG​	20 MIN​	32​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
7​	20230320​	32KG​	30 MIN​	44​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
6​	20230317​	32KG​	40 MIN​	56​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
5​	20230315​	32KG​	20 MIN​	28​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
4​	20230313​	32KG​	30 MIN​	42​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
3​	20230310​	32KG​	40 MIN​	52​	CPS2​	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm​
2​	20230308​	32KG​	20 MIN​	24​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​
1​	20230306​	32KG​	30 MIN​	38​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.​

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Very Unseasonably warm today.
Family Visiting from out of town
The schedule is out of whack
Good feelings all around.
Moderate Heartrate - good intensity.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)​

Session No.​	10​	20​	30​	40​	50​	60​	70​	80​
17​	4​	10​	16​	24​	31​	39​	​	​
16​	4​	11​	17​	​	​	​	​	​
15​	4​	11​	17​	24​	​	​	​	​
14​	5​	11​	19​	27​	35​	​	​	​
13​	6​	14​
12​	5​	12​	21​	30​	40​	​	​	​
11​	6​	14​	​
10​	5​	12​	20​	28​	​	​	​	​
9​	5​	12​	19​	28​	37​	​	​	​
8​	5​	12​	19​	​	​	​	​	​
7​	6​	13​	20​	27​	​	​	​	​
6​	5​	12​	20​	27​	35​	​	​	​
5​	6​	13​	​	​	​	​	​	​
4​	6​	13​	20​	27​	​	​	​	​
3​	4​	11​	19​	28​	38​	​	​	​
2​	6​	15​	​	​	​	​	​	​
1​	6​	15​	23​	​	​	​	​	​

Traveling 2s are a bigger difference in loading than I thought. ​

Got a higher density, today.
Carries seem to be doing the trick.
For strength, there is no such thing as too much rest. That conditioning tho...
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.


Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

 

[Adachi]

Wednesday
17APR2023

AM

IRON CARDIO​

Session No.​	DATE​	BELL​	TIME​	SETS​	VER.​	NOTES​
18​	20230417​	32KG​	30 MIN​	52​	CPS2​	It was nice outside. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
17​	20230414​	32KG​	40 MIN​	62​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
16​	20230412​	32KG​	20 MIN​	34​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
15​	20230410​	32KG​	30 MIN​	48​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
14​	20230408​	32KG​	40 MIN​	58​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
13​	20230405​	32KG​	20 MIN​	28​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
12​	20230331​	32KG​	40 MIN​	50​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
11​	20230329​	32KG​	20 MIN​	26​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~140bpm​
10​	20230327​	32KG​	30 MIN​	42​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
9​	20230324​	32KG​	40 MIN​	54​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
8​	20230322​	32KG​	20 MIN​	32​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
7​	20230320​	32KG​	30 MIN​	44​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
6​	20230317​	32KG​	40 MIN​	56​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
5​	20230315​	32KG​	20 MIN​	28​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
4​	20230313​	32KG​	30 MIN​	42​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
3​	20230310​	32KG​	40 MIN​	52​	CPS2​	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm​
2​	20230308​	32KG​	20 MIN​	24​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​
1​	20230306​	32KG​	30 MIN​	38​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.​

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Very Unseasonably warm today.
Family Visiting from out of town
The schedule is out of whack
Good feelings all around.
Moderate Heartrate - good intensity.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)​

Session No.​	10​	20​	30​	40​	50​	60​	70​	80​
18​	4​	9​	15​	22​	28​
17​	4​	10​	16​	24​	31​	39​	​	​
16​	4​	11​	17​	​	​	​	​	​
15​	4​	11​	17​	24​	​	​	​	​
14​	5​	11​	19​	27​	35​	​	​	​
13​	6​	14​
12​	5​	12​	21​	30​	40​	​	​	​
11​	6​	14​	​
10​	5​	12​	20​	28​	​	​	​	​
9​	5​	12​	19​	28​	37​	​	​	​
8​	5​	12​	19​	​	​	​	​	​
7​	6​	13​	20​	27​	​	​	​	​
6​	5​	12​	20​	27​	35​	​	​	​
5​	6​	13​	​	​	​	​	​	​
4​	6​	13​	20​	27​	​	​	​	​
3​	4​	11​	19​	28​	38​	​	​	​
2​	6​	15​	​	​	​	​	​	​
1​	6​	15​	23​	​	​	​	​	​

Traveling 2s are a bigger difference in loading than I thought. ​

Got a higher density, today.
Carries seem to be doing the trick.
For strength, there is no such thing as too much rest. That conditioning tho...practicing heavy carries is a game changer lately
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.


Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

 

[Adachi]

AM
20230418
Aerobic Training? Conditioning?
Carry Me Freestyle
EMOM(2x) timing
40kg

1 series = 4 minutes​

0:00​	Carry Left​
0:40​	Step-ups unloaded​
2:00​	Carry Right​
2:40​	Step-ups unloaded​

Tough rhythm​

Curb steps, today
Steps counted in 4's.
Each step count <2 Seconds
Some seconds lost to changing over from carry to unloaded, are not accounted for

1Left-up, Right-up, Right-down, Left-down​

2Left-up, Right-up, Right-down, Left-down​

3Left-up, Right-up, Right-down, Left-down​

4Left-up, Right-up, Right-down, Left-down​

5Left-up, Right-up, Right-down, Left-down​

~60 Seconds / 25 steps​

Carry Me Freestyle​

Series​	Position​	Steps Loaded​	Steps Unloaded​	notes​
1​	Rack​	18​	32​	tough but fair sets​
2​	Rack​	16​	30​	tough sets​
3​	Rack​	16​	30​	accumulating stress​
4​	Rack​	16​	30​	breathing deeply​
5​	Rack​	16​	30​	adding 2nd support hand partway​
6​	Rack​	16​	30​	Still passing talk test​
7​	Rack​	16​	30​	lots of deep breathing​
8​	Rack​	16​	30​	all two hand holds in the rack​
9​	Rack​	16​	30​	shoulders and arms are getting a pump​
10​	Rack​	16​	30​	Surprisingly, Still passed the talk test​

each series was a total of 40:80 W:R ratio. (1:2 in line with AGT)
​

Great Tough session.
Pace slowed in later holds.
tough rhythm at 120s timing.
good 40 minutes of work plus active rest

 

[Adachi]

Wednesday
19APR2023

AM

IRON CARDIO​

Session No.​	DATE​	BELL​	TIME​	SETS​	VER.​	NOTES​
19​	20230419​	32KG​	20 MIN​	36​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
18​	20230417​	32KG​	30 MIN​	52​	CPS2​	It was nice outside. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
17​	20230414​	32KG​	40 MIN​	62​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
16​	20230412​	32KG​	20 MIN​	34​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
15​	20230410​	32KG​	30 MIN​	48​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
14​	20230408​	32KG​	40 MIN​	58​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
13​	20230405​	32KG​	20 MIN​	28​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
12​	20230331​	32KG​	40 MIN​	50​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
11​	20230329​	32KG​	20 MIN​	26​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~140bpm​
10​	20230327​	32KG​	30 MIN​	42​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
9​	20230324​	32KG​	40 MIN​	54​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
8​	20230322​	32KG​	20 MIN​	32​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
7​	20230320​	32KG​	30 MIN​	44​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
6​	20230317​	32KG​	40 MIN​	56​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
5​	20230315​	32KG​	20 MIN​	28​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
4​	20230313​	32KG​	30 MIN​	42​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
3​	20230310​	32KG​	40 MIN​	52​	CPS2​	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm​
2​	20230308​	32KG​	20 MIN​	24​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​
1​	20230306​	32KG​	30 MIN​	38​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.​

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Very Unseasonably warm today.
Good feelings all around.
Elevated Heartrate - good intensity.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)​

Session No.​	10​	20​	30​	40​	50​	60​	70​	80​
19​	4​	10​	16​	​	​	​	​	​
18​	4​	9​	15​	22​	28​	​	​	​
17​	4​	10​	16​	24​	31​	39​	​	​
16​	4​	11​	17​	​	​	​	​	​
15​	4​	11​	17​	24​	​	​	​	​
14​	5​	11​	19​	27​	35​	​	​	​
13​	6​	14​
12​	5​	12​	21​	30​	40​	​	​	​
11​	6​	14​	​
10​	5​	12​	20​	28​	​	​	​	​
9​	5​	12​	19​	28​	37​	​	​	​
8​	5​	12​	19​	​	​	​	​	​
7​	6​	13​	20​	27​	​	​	​	​
6​	5​	12​	20​	27​	35​	​	​	​
5​	6​	13​	​	​	​	​	​	​
4​	6​	13​	20​	27​	​	​	​	​
3​	4​	11​	19​	28​	38​	​	​	​
2​	6​	15​	​	​	​	​	​	​
1​	6​	15​	23​	​	​	​	​	​

Traveling 2s are a bigger difference in loading than I thought. ​

Got a higher density, today.
Carries seem to be doing the trick.
For strength, there is no such thing as too much rest.
That conditioning tho...practicing heavy carries is a game changer lately
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.


Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

 

[Adachi]

PM
20230420
Aerobic Training?
Carry Me Freestyle
EMOM(1.5x) timing
40kg

1 series = 3 minutes​

0:00​	Carry Left​
0:30​	Step-ups unloaded​
1:30​	Carry Right​
2:00​	Step-ups unloaded​

good rhythm​

Curb steps, today
Steps counted in 4's.
Each step count <2 Seconds
Some seconds lost to changing over from carry to unloaded, are not accounted for

1Left-up, Right-up, Right-down, Left-down​

2Left-up, Right-up, Right-down, Left-down​

3Left-up, Right-up, Right-down, Left-down​

4Left-up, Right-up, Right-down, Left-down​

5Left-up, Right-up, Right-down, Left-down​

~60 Seconds / 24 steps​

Carry Me Freestyle​

Series​	Position​	Steps Loaded​	Steps Unloaded​	notes​
1​	Rack​	12​	24​	easy sets​
2​	Rack​	12​	24​	still easy​
3​	Rack​	12​	24​	accumulating stress​
4​	Rack​	12​	24​	breathing deeply​
5​	Rack​	12​	24​	keeping one hand on the bell​
6​	Rack​	10​	20​	taking a few seconds to rest between intervals​
7​	Rack​	10​	20​	lots of deep breathing​
8​	Rack​	10​	20​	Still, one hand holds in the rack position​
9​	Rack​	10​	20​	shoulders and arms are showing some fatigue​
10​	Rack​	10​	20​	Surprisingly, Still passing talk test​

In the second half, each carry was a total of 30:60 W:R ratio. (1:2 in line with AGT)
​

Tough session.
Went out drinking yesterday, and swinging golf clubs.
Hit way too many golf balls at the range. the right-hand grip is compromised with minor arthritic pain.
Pace slowed in later holds.
Took short breaks and pauses starting around halfway.
Found a rhythm with the 90s timing.
good 30 minutes of work plus active rest

 

[Adachi]

Friday
21APR2023

AM

IRON CARDIO​

Session No.​	DATE​	BELL​	TIME​	SETS​	VER.​	NOTES​
20​	20230421​	32KG​	40 MIN​	54​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142bpm​
19​	20230419​	32KG​	20 MIN​	36​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
18​	20230417​	32KG​	30 MIN​	52​	CPS2​	It was nice outside. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
17​	20230414​	32KG​	40 MIN​	62​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
16​	20230412​	32KG​	20 MIN​	34​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
15​	20230410​	32KG​	30 MIN​	48​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
14​	20230408​	32KG​	40 MIN​	58​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
13​	20230405​	32KG​	20 MIN​	28​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
12​	20230331​	32KG​	40 MIN​	50​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
11​	20230329​	32KG​	20 MIN​	26​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~140bpm​
10​	20230327​	32KG​	30 MIN​	42​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
9​	20230324​	32KG​	40 MIN​	54​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
8​	20230322​	32KG​	20 MIN​	32​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
7​	20230320​	32KG​	30 MIN​	44​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
6​	20230317​	32KG​	40 MIN​	56​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
5​	20230315​	32KG​	20 MIN​	28​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
4​	20230313​	32KG​	30 MIN​	42​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
3​	20230310​	32KG​	40 MIN​	52​	CPS2​	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm​
2​	20230308​	32KG​	20 MIN​	24​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​
1​	20230306​	32KG​	30 MIN​	38​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.​

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Very Unseasonably warm today.
Good feelings all around.
Elevated Heartrate - good intensity.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)​

Session No.​	10​	20​	30​	40​	50​	60​	70​	80​
20​	5​	12​	20​	28​	36​	​	​	​
19​	4​	10​	16​	​	​	​	​	​
18​	4​	9​	15​	22​	28​	​	​	​
17​	4​	10​	16​	24​	31​	39​	​	​
16​	4​	11​	17​	​	​	​	​	​
15​	4​	11​	17​	24​	​	​	​	​
14​	5​	11​	19​	27​	35​	​	​	​
13​	6​	14​
12​	5​	12​	21​	30​	40​	​	​	​
11​	6​	14​	​
10​	5​	12​	20​	28​	​	​	​	​
9​	5​	12​	19​	28​	37​	​	​	​
8​	5​	12​	19​	​	​	​	​	​
7​	6​	13​	20​	27​	​	​	​	​
6​	5​	12​	20​	27​	35​	​	​	​
5​	6​	13​	​	​	​	​	​	​
4​	6​	13​	20​	27​	​	​	​	​
3​	4​	11​	19​	28​	38​	​	​	​
2​	6​	15​	​	​	​	​	​	​
1​	6​	15​	23​	​	​	​	​	​

Traveling 2s are a bigger difference in loading than I thought. ​

Got a Lighter density, today.
That 3-week cycle of fatigue and difficulty seems to be setting in.
Not to mention going out for drinks at the driving range, and the weather getting hot.

For strength, there is no such thing as too much rest.
That conditioning tho...practicing heavy carries is a game changer lately
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.


Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

 

[Adachi]

Monday
24APR2023

PM

IRON CARDIO​

Session No.​	DATE​	BELL​	TIME​	SETS​	VER.​	NOTES​
21​	20230424​	32KG​	30 MIN​	44​	CPS2​	It was nice outside. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142bpm​
20​	20230421​	32KG​	40 MIN​	54​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142bpm .​
19​	20230419​	32KG​	20 MIN​	36​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
18​	20230417​	32KG​	30 MIN​	52​	CPS2​	It was nice outside. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
17​	20230414​	32KG​	40 MIN​	62​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
16​	20230412​	32KG​	20 MIN​	34​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
15​	20230410​	32KG​	30 MIN​	48​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
14​	20230408​	32KG​	40 MIN​	58​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
13​	20230405​	32KG​	20 MIN​	28​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
12​	20230331​	32KG​	40 MIN​	50​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
11​	20230329​	32KG​	20 MIN​	26​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~140bpm​
10​	20230327​	32KG​	30 MIN​	42​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
9​	20230324​	32KG​	40 MIN​	54​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
8​	20230322​	32KG​	20 MIN​	32​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
7​	20230320​	32KG​	30 MIN​	44​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
6​	20230317​	32KG​	40 MIN​	56​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
5​	20230315​	32KG​	20 MIN​	28​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
4​	20230313​	32KG​	30 MIN​	42​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
3​	20230310​	32KG​	40 MIN​	52​	CPS2​	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm​
2​	20230308​	32KG​	20 MIN​	24​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​
1​	20230306​	32KG​	30 MIN​	38​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.​

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Very Unseasonably warm today.
Good feelings all around.
Elevated Heartrate - good intensity.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)​

Session No.​	10​	20​	30​	40​	50​	60​	70​	80​
21​	4​	11​	18​	25​	​	​	​	​
20​	5​	12​	20​	28​	36​	​	​	​
19​	4​	10​	16​	​	​	​	​	​
18​	4​	9​	15​	22​	28​	​	​	​
17​	4​	10​	16​	24​	31​	39​	​	​
16​	4​	11​	17​	​	​	​	​	​
15​	4​	11​	17​	24​	​	​	​	​
14​	5​	11​	19​	27​	35​	​	​	​
13​	6​	14​
12​	5​	12​	21​	30​	40​	​	​	​
11​	6​	14​	​
10​	5​	12​	20​	28​	​	​	​	​
9​	5​	12​	19​	28​	37​	​	​	​
8​	5​	12​	19​	​	​	​	​	​
7​	6​	13​	20​	27​	​	​	​	​
6​	5​	12​	20​	27​	35​	​	​	​
5​	6​	13​	​	​	​	​	​	​
4​	6​	13​	20​	27​	​	​	​	​
3​	4​	11​	19​	28​	38​	​	​	​
2​	6​	15​	​	​	​	​	​	​
1​	6​	15​	23​	​	​	​	​	​

Traveling 2s are a bigger difference in loading than I thought. ​

Got a Lighter density, today.
That 3-week cycle of fatigue and difficulty seems to be setting in.

For strength, there is no such thing as too much rest.
That conditioning tho...practicing heavy carries is a game changer lately
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.


Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

 

[Adachi]

PM
20230420
Aerobic Training?
Carry Me Freestyle
EMOM(3x) timing
40kg

1 series = 3 minutes​

0:00​	Carry Left​
0:15​	Step-ups unloaded​
0:45​	Carry Right​
1:00​	Step-ups unloaded​
1:30​	Carry Left​
1:45​	Step-ups unloaded​
2:15​	Carry Right​
2:30​	Step-ups unloaded​

fast rhythm, not preferred​

Curb steps, today
Steps counted in 4's.
Each step count <2 Seconds
Some seconds lost to changing over from carry to unloaded, are not accounted for

1Left-up, Right-up, Right-down, Left-down​

2Left-up, Right-up, Right-down, Left-down​

3Left-up, Right-up, Right-down, Left-down​

4Left-up, Right-up, Right-down, Left-down​

5Left-up, Right-up, Right-down, Left-down​

~60 Seconds / 24 steps​

Carry Me Freestyle​

Series​	Position​	Steps Loaded​	Steps Unloaded​	notes​
1​	Rack​	6​	12​	easy sets​
2​	Rack​	6​	12​	still easy​
3​	Rack​	6​	12​	accumulating stress​
4​	Rack​	6​	12​	breathing deeply​
5​	Rack​	6​	12​	keeping one hand on the bell​
6​	Rack​	6​	12​	Feeling a lot of stress in the knees​
7​	Rack​	6​	12​	lots of deep breathing​
8​	Rack​	6​	12​	Still, one hand holds in the rack position​
9​	Rack​	6​	12​	shoulders and arms are showing some fatigue​
10​	Rack​	6​	12​	Surprisingly, Still passed the talk test​

each carry was a total of 15:30 W:R ratio. (1:2 in line with AGT)
​

Tough session.
A little fast for my liking.
didn't have to put a second hand on the bell the whole time.
Knees weren't feeling their best. may need to lay off.

 

[Adachi]

Monday
24APR2023

PM

IRON CARDIO​

Session No.​	DATE​	BELL​	TIME​	SETS​	VER.​	NOTES​
22​	20230426​	32KG​	20 MIN​	28​	CPS2​	It was raining outside. the warehouse was nice and cool. took the pace easy. lots of breathing and sweat. passed talk test. Max HR ~142​
21​	20230424​	32KG​	30 MIN​	44​	CPS2​	It was nice outside. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142bpm​
20​	20230421​	32KG​	40 MIN​	54​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142bpm .​
19​	20230419​	32KG​	20 MIN​	36​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
18​	20230417​	32KG​	30 MIN​	52​	CPS2​	It was nice outside. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
17​	20230414​	32KG​	40 MIN​	62​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
16​	20230412​	32KG​	20 MIN​	34​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
15​	20230410​	32KG​	30 MIN​	48​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
14​	20230408​	32KG​	40 MIN​	58​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
13​	20230405​	32KG​	20 MIN​	28​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
12​	20230331​	32KG​	40 MIN​	50​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~150bpm​
11​	20230329​	32KG​	20 MIN​	26​	CPS2​	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~140bpm​
10​	20230327​	32KG​	30 MIN​	42​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
9​	20230324​	32KG​	40 MIN​	54​	CPS2​	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
8​	20230322​	32KG​	20 MIN​	32​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
7​	20230320​	32KG​	30 MIN​	44​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
6​	20230317​	32KG​	40 MIN​	56​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
5​	20230315​	32KG​	20 MIN​	28​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
4​	20230313​	32KG​	30 MIN​	42​	CPS2​	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm​
3​	20230310​	32KG​	40 MIN​	52​	CPS2​	Didn't take the pace easy. got lots of rest. Max HR was ~168bpm​
2​	20230308​	32KG​	20 MIN​	24​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​
1​	20230306​	32KG​	30 MIN​	38​	CPS2​	took the pace easy. got lots of rest. Max HR was ~140bpm​

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.​

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Very Unseasonably warm today.
Good feelings all around.
Elevated Heartrate - good intensity.
Will continue Traveling 2s for the time being.

10 REP SPLIT (WHOLE MINUTE)​

Session No.​	10​	20​	30​	40​	50​	60​	70​	80​
22​	7​	14​	​	​
21​	4​	11​	18​	25​	​	​	​	​
20​	5​	12​	20​	28​	36​	​	​	​
19​	4​	10​	16​	​	​	​	​	​
18​	4​	9​	15​	22​	28​	​	​	​
17​	4​	10​	16​	24​	31​	39​	​	​
16​	4​	11​	17​	​	​	​	​	​
15​	4​	11​	17​	24​	​	​	​	​
14​	5​	11​	19​	27​	35​	​	​	​
13​	6​	14​
12​	5​	12​	21​	30​	40​	​	​	​
11​	6​	14​	​
10​	5​	12​	20​	28​	​	​	​	​
9​	5​	12​	19​	28​	37​	​	​	​
8​	5​	12​	19​	​	​	​	​	​
7​	6​	13​	20​	27​	​	​	​	​
6​	5​	12​	20​	27​	35​	​	​	​
5​	6​	13​	​	​	​	​	​	​
4​	6​	13​	20​	27​	​	​	​	​
3​	4​	11​	19​	28​	38​	​	​	​
2​	6​	15​	​	​	​	​	​	​
1​	6​	15​	23​	​	​	​	​	​

Traveling 2s are a bigger difference in loading than I thought. ​

Got a Lighter density, today.
That 3-week cycle of fatigue and difficulty seems to be setting in.

For strength, there is no such thing as too much rest.
That conditioning tho...practicing heavy carries is a game changer lately
The current plan is "Traveling 2s" MWF; 30, 20, and 40-minute sessions. M, L, H
From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.


Note to self:
I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.