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Strength day. Diary is light — a self-study block, gym/mindfulness, dinner, no live meetings. Today is yours: Strength A in the gym (upper + chin-ups), and the People Who Matter interview is still ready whenever you want it.

1 · Today's schedule

No live meetings, nothing needs prep. Protect the self-study and gym slots.

2 · Inbox triage

  1. Philisiwe Williams (Vaco, via Jason Cooley) — replied re leadership opportunities w/ attachment; lands on your #1 priority (senior Sydney role). Open it, reply if it fits — but verify the gmail recruiter before sharing personal docs.
  2. The VCO (re: annual review with Bryce) — second chase to book the complimentary annual review (you + Wanda). Book it or send a quick "not now". Your call on timing.

3 · Training — today & tomorrow

Today (Tue) — Week 3 Build · Strength A (upper + chin-ups), 3 sets. Back-safe upper-body strength, no pounding. Sandbag lunges, eccentric chin-up negatives, lat pulldown, cable rows, landmine OH press, DB chest/OH press, lat raises, curls + triceps @ 10–12; plank 60–90s. Full session on the WOD tab.

Tomorrow (Wed) — Strength B (lower/posterior) + conditioning. RDL, step-ups, hamstring curl, calf raises @ 10–12; farmers carry. Then 4×4min intervals — this block (Wk3–4) they move to the treadmill for run speed. Treadmill 4×4 ⇒ keep Fri/Sat easy (2 impact days).

Load rule: ~94kg, injury-free is the point. Heavy squats & deadlifts out. 3 sets, stop 1–2 reps short of failure. Race: Sun 9 Aug, ~65min (4:38/km) — 40 days out.

4 · Yesterday's captures

Quiet day. Yesterday's brief filed; Inbox swept clean. "The People Who Matter" interview (Round 4, prepped 28 Jun) still awaiting your answers — kids, Wanda, your dad, closest friends. Nothing new overnight.

5 · Open threads

  1. Sleep Co deep-dive — still #1; scope a dedicated session.
  2. People Who Matter interview — ready to run; ~10min voice fills the biggest gap.
  3. Recruiter thread (Vaco/Jason Cooley) — new this morning; feeds the job search. Don't let it sit.
  4. The Same Group brand — priority #1, low urgency; settle "The Same" first.
  5. Bin Laden — ute rig, franchise question, the 3 numbers; lock council first.
  6. AI-hospitality defensibility — the open question.
  7. Health — book the GP triage in one go; start meditation. Psych reminder 13 Aug.

6 · Profile gaps

Family & per-child dynamics + the Dad thread (Round 4 targets this) · what "a senior gig that doesn't consume me" looks like · body & mind.

Tuesday · Week 3 (Build) · Strength A — upper + chin-ups

Today — Strength A (upper)

Warm-up (8–10min) — 5min easy rower/bike; then band pull-aparts 2×15, scapular slides, cat-cow ×10, thoracic rotations ×8/side, a few dead hangs.

Main set — 3 sets each, @ 10–12 reps unless noted:

Cool-down (5–8min) — dead hang 2×20–30s (back relief), pigeon 45s/side, hip-flexor stretch 45s/side. Sauna if available.

Load cue: progress load or reps every 2 weeks; keep 1–2 reps in reserve. Back talking? Drop the sandbag lunges, add a second core set.

Tomorrow (Wed)

Strength B — lower/posterior, back-safe: RDL, step-ups, hamstring curl, calf raises @ 10–12; farmers carry. Then 4×4min conditioning — treadmill this block; keep Fri/Sat easy if so.

Weights logging coming soon.

YESTERDAY
Training
Intensity6
Alcohol
Fasted
Morning sun
Sauna
THIS MORNING
Mental7
Physical7
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Sleep score & readiness

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Sleep stages

last night's breakdown · bars = hours per stage over time (Oura via Apple Health)

Sleep duration — total, REM & deep

hours per night · dashed = average

HRV & resting HR

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Weight & body fat %

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Mood — mental & physical

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Training intensity & alcohol

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