Mon: 10 pushups, 20 swings, [1 snatch eh, 5 pushups, 2x clean&press, 5 pushups, 10 swings, 5 pushups]x 2rounds kb 24kg then 16kg, clean & press to failure then press to failure - kb 16kg, 2 rounds x [ resistance band curls and thrusters], both to almost failure Tue: 10 pushups, 10 squats, 20 swings, 2 rounds of seated knee tucks and leg raises hanging leg rises + knee tucks, ab roller, v-sit MC6HC Total #4 phase 1, 3 rnds 16+16kg, resistance band triceps, evening: [ trx rows, curls, triceps ] 2 rounds, all 2 RiR drop set

Sun: pushups day, 2x20 pushups, 8 rings pushups, resistance band floor presses 2 rounds to failure, pushups = mechanical drop set to failure, 3 rounds, 2x10 rings pushups, Mon: 4x6 narrow pushups, 1ea one hand ring pushup, MC6HC Upper #3 phase 1 2rnds, last round was only half (failure) kb 2x16 kg, diet: | 1705 kcal | 74g protein | Tue: 14 pushups, 10 squats, MC6HC Lower #3 phase 1 3rnds, kb 16+24kg diet: | 1920kcal | 81g protein |

Tuesday: 30 swings, 2x [2x snatch to overhead squat, 10 swings] kb 24kg 2x 5 hanging leg rises MC6HC Lower #2 phase 2, 4rnds kb 24kg (only one kb but heavier and more rounds) 2x [rings rows to failure] diet: | 2210 kcal | 213g protein | Wed: 3ea kb clean and thruster kb 24kg 4 rounds of heavy resistance band work - thrusters, curls, presses. doesn't sound like much but in fact it was quite hard Thur: 9/11 + night of drones dropping in the area + girl stabbed in the throat + Charlie Kirk assassination... I really needed to clear my head, went for 2h of forest/cliffs rucking and climbing with son, good time for us both, Fri: 20 squats, 20 pushups, then: clapping pushup + 3 clean& thruster (each side) 3 clean & press each side, 1km jogging with son, 1min+1min running in place w/punches w/ 1,5kg dumbbells, 2ea snatch + thruster, 10 swings, bodyweight lounges, squats, bridges, jumping lounges, leg rises, v-sit 1 min,

Thursday: trx and resistance band triceps work, jumping rope, 5x ea swing high pull kb 24kg, Friday: 5x ea swing high pull kb 24kg MC6HC Total #1 phase 2 3rnds mixed db15kg and kb 24kg Sun: 2x (barbell dl, row, cleans, presses) 2x running in place w/punches 1min w/ 1,5kg dumbbells dead hang, 2x [3x kb clean + press, dumbbell oh press to failure) Mon: 2x KB clean + press, 2 chin-ups, 2x[3 rings dips], rings push-ups, rings: 2x[one hand pushups,2 hand pushups different angles, all to failure) resistance band thrusters, curls, chest press, evening kb clean+ press diet: | 2000 kcal | 109g protein |

got back to more regular workouts in September Mon: 2x clean & press kb 24, MC6HC Upper #1 phase 1 3rnds kb 16kg (1st round was with kb+db+resistance band) 5pm:MC6HC Upper #1 phase 2 3rnds kb 16kg Tue: 50 jumping jacks, 11am: MC6HC Lower #1 phase 1 3rnds kb16+24kg, 6pm: running in place w/punches 1min w/ 1,5kg dumbbells, MC6HC Lower #1 phase 2 2rnds - made less reps but with heavier load than before - kb16+24kg, playing 'dodgeball tag' with kids diet: | 1975 kcal | 159g protein | Wed: clubbell circles, resistance band curls, 2x ( 6x ea cleans [kb 24kg]), trx rows