Tuesday 7 July — all personal blocks today, nothing external to prep. Week 8 study this morning, strength + mindfulness at 3, dinner at 5. Two emails worth your eyes: Christchurch check-in (you fly Thursday) and Jodi's wedding logistics. Cutback training week. Race 33 days out.
Tomorrow: Strength B + 4×4 intervals, and the Week 8 Longevity Practices study block.
FYI: SEEK flagged Gurner/Saint Haven viewed your Club GM application — job hunt's live.
TODAY (Tue): Strength A upper — 3 sets: lunges, OH press, chest press, cable rows, curls, triceps, lat raises @ 10–12; eccentric chin-up negatives; plank 60–90s. AM = Z2/mobility only (back). Full session in the WOD tab.
TOMORROW (Wed): Strength B lower/posterior (back-safe) then 4×4min treadmill intervals.
Cutback week — moderate loads, ~2 reps in reserve, no PB-chasing. Absorption is the point.
Quiet — no new files in ~24h, Inbox clear (README only). Nothing to file.
Tuesday · Week 4 of 8 — CUTBACK · Strength A: Upper + chin-ups
AM (back care): Z2/mobility only — 15–20min hips, hamstrings, thoracic. No loaded spinal flexion today.
Warm-up (~10min): 5min easy rower/bike (HR to ~120); band pull-aparts 2×15; scap push-ups 2×10; bodyweight lunges 1×10/leg; 1 light warm-up set on the first press.
Load cue: cutback week — moderate, ~2 reps in reserve, ~90s rest, full recovery between sets. Don't chase PBs.
Cool-down: 5min easy spin + thoracic/hip mobility — cat-cow, child's pose, hip-flexor stretch. Optional sauna.
Back-safe throughout: heavy squats & deadlifts stay OUT. If the back's talking, drop the lunges and keep it seated/supported.
Strength B lower/posterior (back-safe): RDL, step-ups, hamstring curl, calf raises @ 10–12; farmers carry 60–90s. Then 4×4min treadmill intervals (4 on / 4 off).
Weights logging coming soon.