The Stairs are Steep...and steeped with acid

 Spent 12/23/23 throwing children around. Ate a lot of fat (pizza, dressed salad) but also potatoes, berries, asparagus etc. So not awful. 

12/24/23 was spent being lazy and not feeling all that great, did some cold exposure and step ups outside to warm up at night at that was it. 

12/25/23 

Did Hof-ish breathing 0:44, 0:32, 1:14 retentions then did 3:50 cold shower (face but not hair). Dried off and climbed stairs. I only timed the ascent and did 25:00 total of climbing the stairs then 

Daily DB DL's 

Suitcase and regular DL to 1 arm or 2 arm farmers walk, also marched in place. Started with the 60lb bells and dropped to 50lbs, did roughly 10:00 of work. 

Stair work, stave work in the stairs with Stavid ( wall walks, assisted lunges & squats) 

Eccentric heavy assisted pistols to bottom stair 

1 1 1 

ow 

Bike(seat 2,10) 

Forward 5:00 Backward 5:00 

Waiters march 15lb DB 

Bosu plank and Scapula push up

Deck sq &back fall to standing (each side, so double the reps for back fall) 

1, 2 

Bike (seat 2,8) 

Forward 5:00 Backward 5:00

Waiters march 15lb DB 

Bosu plank and scapula pushup 

Dech sq & back fall to standing 

1, 2, 3

35:30 

some Bear Crawl and Table crawl work...maybe 0:30....was fried.