Week 5 · BUILD · Tuesday — a Strength A (upper + chin-ups) day. Two self-organised holds, no external meetings. Inbox clean. Race 26 days out.
No external meetings, nothing needs prep. Tomorrow 09:00 — Sleep Co: Community Models (still self-study).
Nothing actionable in the last 24h — all GM job alerts & newsletters. No reply needed.
Today (Tue): Strength A — upper + chin-ups, 3 sets. Eccentric chin-up negatives the headline. Full session in the WOD tab.
Tomorrow (Wed): Strength B (lower/posterior, back-safe) + 4×4min treadmill intervals.
Load rule: Wed's treadmill intervals are an impact day, so keep Fri/Sat's run EASY — only 2 impact days this week (Wed tready + Sun 16km long run). AM stays Z2/mobility for the back.
Quiet — one new file: Round 3 interview prepared ("Drivers Underneath the Surface"), awaiting your answers. Inbox empty.
Values / what drives him (Round 3) · Blindspots (Round 2, not yet prepared) · Christchurch/NZ trip purpose & dates still blank.
Tuesday · Week 5 BUILD · Strength A — Upper + Chin-ups (3 sets throughout)
Warm-up (~8min): 5min easy rower or bike (HR <130), then band pull-aparts 2×15, shoulder dislocates ×10, cat-cow + hip flexor opener (back-first).
Load cue: pick a weight where the last 1–2 reps are hard but form holds. No grinding.
Cool-down: 5min mobility — lats, pecs, thoracic opener + back-safe stretches. Sauna optional.
Back-first: no heavy squats/deadlifts, keep everything controlled.
Strength B (lower/posterior, back-safe): RDL, step-ups, hamstring curl, calf raises, farmers carry — then 4×4min treadmill intervals (4 on / 4 off). Keep Fri/Sat's run easy after.
Weights logging coming soon.