Ok, this protocol is really awesome. Pavel is a real genius. This is my first day of ETK (again). Only had the 24kg with me while traveling, so it was all done with the 24kg:
Clean and Press L/R 3 x (1,2,3)
L-Sit Pullups 3x(1,2,3)
Pistols 5/5, at top of each ladder
Swings/ 10 minutes: 225
I warmed up and cooled down with prasara yoga flows. This was a good session. I want to see how my left shoulder holds up with the high volume of presses that is to come in the next few weeks. The tentative plan is to increase the ladders by 1, in each of the next two weeks. On the fourth week, I will test my max Clean and Press. I will also swing the 32kg on the medium day, instead of the 24kg. I will only perform the Medium and Heavy days, replacing the Light day with the VWC 15:15 protocol. Variety days will be just that.
For this day, my lower back was tight after the swings, but I balanced it out well with some prasara at the end. Nutrition was OK today. It's the weekend and we are traveling, so it could be better, but I'm not disappointed. My sleep last night started late, but also ended late, totaling about 9.5 hours.
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