Week 7 — Sharpen phase, race Sun 9 Aug (12 days out). One real meeting today and it's the one worth prepping: Sarah at Six Degrees Executive, 3pm. Inbox clean, brain quiet.
Prep: ten minutes beforehand — you're not a candidate on the market so much as The Same Group's principal with a live consulting arm. Have the two-line positioning ready, plus what "a senior gig that doesn't consume me" actually looks like. If it's the Sydney role, know your number before you're on the call.
Yesterday's flagged 9am Wanda / Estetika catch-up isn't on the calendar this morning — moved or cancelled, worth a glance.
Nothing needs a reply — 24h of newsletters, job alerts and marketing.
FYI: $380.00 payment to EBM RentCover (landlord insurance, 301c/1 O'Shannassy St) submitted via Ailo overnight, GST $31.76.
Today (Tue), Week 7 Sharpen: Strength A — upper + chin-ups. 3 sets each: sandbag lunges 30–40 @22kg, eccentric chin-up negatives 4–6 (4–5s lower), lat pulldown, cable rows, landmine OH press, DB chest press, DB OH press, lat raises, curls + triceps @ 10–12; plank/Pallof 60–90s. No conditioning today. Full gym version on the WOD tab.
Tomorrow (Wed): Strength B — lighter, last real strength week + conditioning 3×3min.
Only 2 running-impact days/week this block. Sharpen = ease volume, keep the legs fresh. Race Sun 9 Aug, ~65min target.
Quiet — sweep ran clean, Inbox empty, no new conversations captured. Third light day in a row. A 10-minute voice session would do more than another sorted folder.
"A senior gig that doesn't consume me" — type, scale, culture? She'll ask a version of it at 3pm. Decision-making gut vs. analysis (Round 8 waiting). Family & the people who matter — still thinnest.
Tuesday · Week 7 Sharpen · Strength A — upper + chin-ups (no conditioning today)
Warm-up (12–15min): AM mobility — cat-cow ×10, 90/90 hip switches ×8/side, world's greatest stretch ×5/side, thoracic rotation ×8/side, hip-flexor 45s/side. Then dead hang 2×20–30s (back relief + primes the pull), 5min easy rower or bike, band pull-aparts 2×15.
Rest: ~90s between sets. Stop 1–2 reps short of failure — this is a maintenance lift in a sharpen week, not a session to win.
Cool-down (8min): dead hang 30s · pigeon 45s/side · deep squat hold 3×30s · 5min easy walk.
No heavy squats or deadlifts — back. If the lower back's talking, drop the sandbag lunges to bodyweight and swap the landmine press for a seated DB press.
Strength B — lighter, last real strength week: RDL, box step-ups, hamstring curl, calf + tibialis raises, farmers carry. Then conditioning short: 3×3min on bike / ski erg / rower.
Weights logging coming soon.