Daily

Rebuild week (Wk2 of 8) and a quiet diary — a good day to put real hours into the Sleep Co deep-dive. One note: your check-in flagged feeling low and stressed about work. Noted — be kind to yourself today. Race 47 days out.

1 · Today’s schedule

9:00–9:30am — Weekly Catch-up with Wanda (Estetika), Teams. The only live meeting — jot 2–3 lines of prep.
8:00am — AI Education (self-study hold).
9:00am — Sleep Co Education, Week 6: Advanced Practices (NSDR, binaural beats, float tanks). Meditation + Sleep Co research in one.

2 · Training — today

Week 2 · Rebuild · Strength A (upper + chin-ups). 3 sets each, stop 1–2 reps short of failure. Full gym-ready session in the WOD tab.

3 · Inbox triage

Nothing actionable — all job alerts (incl. Faltoni CEO $285k), newsletters and marketing. Clean slate.

4 · Open threads

Sleep Co deep-dive — the priority.
Bin Laden — ute rig, franchise question, the 3 numbers.
The Same Group brand — logo/voice to build (low urgency); optional DeiCorp one-pager.
AI-hospitality defensibility — the open question.
Job search — senior Sydney hospitality role is the #1 near-term focus.
Interview Round 6 — answers outstanding.

This tab refreshes automatically each morning from your brief.

Tuesday 23 Jun · Week 2 Rebuild · Strength A (upper + chin-ups)

Today — Strength A (upper)

Warm-up (~15min): Cat-Cow ×10, 90/90 hip switches ×8/side, world’s greatest stretch ×5/side, thoracic rotation ×8/side, dead hang 2×20–30s, 5min easy rower/bike.

Sandbag lunges — 3 × 30–40 (22kg)
Eccentric chin-up negatives — 3 × 4–6 (4–5s lower) · ★ headline goal
Lat pulldown — 3 × 10–12
Cable row / cable pulls — 3 × 10–12
Landmine overhead press — 3 × 10–12
DB chest press — 3 × 10–12
DB overhead press — 3 × 10–12
DB lat raises — 3 × 10–12 (light & strict)
Cable curls + triceps — 3 × 10–12 each
Plank / Pallof press — 3 × 60–90s

Cool-down: hip-flexor stretch 45s/side, pigeon 45s/side, dead hang to decompress.

All 3 sets, stop 1–2 reps short of failure. Progress load/reps every 2 weeks. No heavy squats/deadlifts — back stays protected.

Tomorrow (Wed)

Strength B — lower/posterior (back-safe): RDL, step-ups, hamstring curl, calf/tib raises @ 10–12; farmers carry 60–90s. Then 4×4min conditioning on bike/ski-erg/rower (no pounding).

Weights logging coming soon.

YESTERDAY

Training

Intensity6

Alcohol

Fasted

Morning sun

Sauna

THIS MORNING

Mental7

Physical7

Opens your mail app with everything filled in — just hit send.

Sleep score & readiness

dashed = average

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

dashed = average

Weight & body fat %

dashed = average

Mood — mental & physical

dashed = average

Training intensity & alcohol

dashed = average intensity

1 · Today’s schedule

2 · Training — today

3 · Inbox triage

4 · Open threads

Today — Strength A (upper)

Tomorrow (Wed)

Sleep score & readiness

Sleep stages

Sleep duration — total, REM & deep

HRV & resting HR

Weight & body fat %

Mood — mental & physical

Training intensity & alcohol

Last 8 days