02/06/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM Evnik Teen x 3 Min. 1824 lbs. 608 Total Punches, 201 L Heavy Punches, 171 R Heavy Punches, Speed 9.53 km/hr., Score 10,660. Shinbox Switch Twist x 1 Min. (450 lbs.). Ring Pull Up Assisted by 50 lbs. Bands = 110 lbs. x 6 with 3 Sec. Top Hold Each (1980 lbs.). KB 45 lbs. High Pull x 12 Each (1080 lbs.). Wrist Plank x 30 Sec. (3000 lbs.). TactFit Yoga 18 Exercises x 1 Min Each: Drill Bit Cobra (3000 lbs.), Down Dog (6000 lbs.), Basic Shoulder Bridge (3000 lbs.), Forearm Frogger (1500 lbs.), Pigeon R & L (1500 lbs.), Standing Side Bend R & L (1500 lbs.), Standing Forward Fold, (1500 lbs.), Twisted Chair R & L (6000 lbs.), Clasped Hand Shoulder Bridge (3600 lbs.), Extended Table (3000 lbs.), Kneeling Lunge R & L (1500 lbs.), Threading Arm R & L (300 lbs.), Clasped Hand Standing Back Bend (1500 lbs.), Seated Spinal Twist R & L (1500 lbs.), Upward Facing Dog (6000 lbs.), Seated Split Leg Forward Fold (300 lbs.), Seal Elevated (6000 lbs.), Rocking Boat (3000 lbs.). Another 27 flights. After Supper Solid Baoding Balls x 25 in 3 Planes in both directions for Both Hands (89 lbs.). (Finger Extension Flex Blue x 30 with 3 Sec. Hold On Each Rep) x 2 Each (3600 lbs.). Squegg Grip L 46 lbs. x 30 (1380 lbs.), 48 lbs. x 30 (1440 lbs.) & R 40 lbs. x 30 (1200 lbs.), 42 lbs. x 30 (1260 lbs.). Squegg Lumbrical Pinch L 35 lbs. x 30 (1050 lbs.), 31 lbs. x 30 (930 lbs.) & R 33 lbs. x 30 (990 lbs.), 29 lbs. x 30 (870 lbs.). Workout Total = 64,043 lbs.

02/05/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM Heavyhands 2 DB 6 lbs. x 0.5 Miles in 12 Min. (4608 lbs.). Wrist Plank x 24 Sec. (2400 lbs.). Another 10 flights. Workout Total = 7008 lbs.

update on my workouts and approach: - learned how to use ab-wheel to have some results, - bulgarian bag spins are good, almost like running in place & boxing, - halos and around the worlds actually do work. and it's not just for warmup, - coach Luka have combined calisthenics with kb's better than I did, so I'm doing it his way(ladders), - Dan's ABC are perfect as 'something' on days when I'm unable to do a full metcon workout, - I've started exploring emoms... they don't take that much time and give good results, - bulgarian bag ground drills give me similar feeling to rolling with someone, - coach's one plate wrestler's workout is awesome, will be doing it, - trx and clubbell have been only catching dust lately, - started learning turkish getup and I like it, it's hard - will be doing it Wed: 6 min emom - 1ea single 24kb (clean+thruster+row), 3x10 swing, 6ea around the world, 2x(3ea halo), 3x goblet ohp, burpee ladder 1-5, heavy resistance band: chest presses (3x to failure), rows 1 set to failure, Thur: floor goblet press, pullover (both to failure) 2xAbc, 8x ohp, bulgarian bag 3x 8 ea spins, light res. band T,Y,I, face pull, 2rnds of rings pushups drop set, Fri: [pushup, pull-up, squat]- ladder (1,2,3), 3x10 swings Sat: stretching 10s+5s+5s bridge hold, 4x5s L-sit hold, 20s ea twist hold, MC6HC Upper 9 phase 1, 2 rnds kb 24+22, 1ea tgu kb 22 Sun: wrestling with kids - games, triangles, armbars, chokes, Mon 2x5 single arm swing, 4ea halo, 8x dl, 5xABC single kb 22, Tue: 11 am - MC6HC Upper 9 phase 2, 2 rnds kb 16+16, evening: bulgarian bag- 5 cleans, 8+8 spins, emom 10 min [3x clean, 2x jumping lounge-press, 2x seoi-nage, 2x squat], Wed: 5ea snatch, 2x goblet walk on stairs (up and down) w/kb 24, MC6HC Lower 9 phase 1, 3 rnds kb 24+22, 3x10 heavy rb rows, 3 rounds of ab wheel, 2x5 seio-nage drills with rb,

02/04/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM LIT Shinbox Switch Twist x 1 Min. (450 lbs.). Ring Pull Up Assisted by 50 lbs. Bands = 110 lbs. x 5 with 3 Sec. Top Hold Each (1650 lbs.). KB 45 lbs. High Pull x 10 Each in 38 Sec. (900 lbs.). KB 26 lbs. High Pull x 20 Each in 1 Min. 12 Sec. (1040 lbs.). LIT Axis Resistance Bands x 10 Min. 28 Sec. 6078 lbs., 237 Reps Each 3 Sec. Hold at Top, 10 Min. 12 Sec. Time Under Tension, 40 Cal. Included all banded exercises: high pulls, low pulls, lat pulls, front raises, curls, chest press, chest fly, punches, OH triceps extensions. Wrist Plank x 36 Sec. (3600 lbs.). Seiza x 1 Min. Seated Split Leg Forward Fold x 1 Min. (300 lbs.). Another 18 flights. After Supper Baoding 1 inch diameter solid balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Squegg Isometric Grip L 57 lbs. x 6 Sec. (342 lbs.), 62 lbs. x 6 Sec. (372 lbs.) + R 49 lbs. x 6 Sec. (294 lbs.), 53 lbs. x 6 Sec. (318 lbs.). Squegg Isometric Lumbrical Pinch L 38 x 6 (228 lbs.), 39 lbs. x 6 Sec. (234 lbs.) + R 31 lbs. x 6 Sec. (186 lbs.), 33 lbs. x 6 Sec. (198 lbs.). Zynex NMES x 40 Min. up to 80 mA. Workout Total = 15,979 lbs.

02/03/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM TactFit Commando Mobility 18 Exercises x 1 Min. Each: Elbow Rotations both directions, Forward Shoulder Rotations, Gunslinger, Inside Hip Rotations, Outside Knee Circles, Spinal Rotations both directions, Closed Chain Knee Rotations both direct ions, Tai Chi Twist, Closed Chain Elbow Rotations both directions, Rear Shoulder Rotations, Outside Hip Rotations, Thorax Rotations both directions, Air Guitar Shoulder Rotations both arms, Knee Infinities both legs in both directions, Knee to Chest Leg Swings both legs, Tea Ceremony Arm Wave both directions, Spinal Wave both directions. Wrist Plank x 34 Sec. (3400 lbs.) Another 14 flights. After Supper (Finger Extension Flex Blue x 30 with 3 Sec. Hold On Each Rep) x 2 Each (3600 lbs.). Baoding 1 inch diameter solid balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Powerstick Horizontal x 60 Each (900 lbs.). IGrip Push 58 lbs. x 12 Sec. (696 lbs.), 62 lbs. x 12 Sec. (744 lbs.). Pull 31 lbs. x 12 (372 lbs.), 41 lbs. x 12 Sec. (492 lbs.). Burn Machine x 50 Sec. Each Direction (1200 lbs.). Workout Total = 11,493 lbs.