Evening Shift

Lift first, then unwind. The last B session of strength phase 1: hinge and pull. Romanian deadlifts 3×10, step-ups, single-arm rows, triceps and Pallof presses.

Lesson of the day: the step-ups were limited by grip, not by legs. So they move to the barbell from here on.

Phase 1 was about learning the movements with the barbell at moderate weight, 2–3 sets of 10–12. From next week, phase 2 alternates a heavy day (squats 3×6) and a moderate day (3×8–10). One rule for the whole winter: never more than three weeks in a row without a strength session.

Earlier that day: 8.8 km of lunch-break sunshine at an easy 5:54/km.