Fitness — Exercise Snacking (Day 14)

Sunday 31 May 2026 · Half-day · nap + pack, leaving for parents at 14:00 · recovery-priority

Context

Training Readiness 86 — High — Well recovered
Body Battery 89 — High (peaked 100)
Sleep 89/100 — ~8h48m
HRV Weekly avg 66 ms — Very good (100%)
Weather 18°C · Partly cloudy → Sunny PM
Calendar Leaving with kids for parents ~14:00
Equipment 14.8 / 4.8 kg12 kg KBbroommatab wheelstairs (free — weekend)
Injuries Right elbow — keep push light (50%)
Restrictions ~65 min window · nap is the priority, week's volume already done
TimeFocusExerciseRepsWeight Description Guide Video
~12:30PullDead hang 30s ✓ Hang from stair overhang, shoulders engaged, full grip — done already video
~13:45LegsPushPullGoblet squats 10 ✓ 14.8 kg Hold dumbbell at chest, squat to depth, drive through heels video
Push-ups (50%) ⚠ elbow 8 ✓ Half your max — easy on the right elbow, stop well short of failure video
Single-arm rows 8 / side ✓ 14.8 kg Pull dumbbell to hip, squeeze shoulder blade, control down video
Sit-ups 10 ✓ Core finisher — controlled, no yanking the neck