Today

Metric	Today	30-Day Avg	Trend
Readiness	85 🟢	81	+2.5 ↑
HRV	34ms	28ms	-0 →
RHR	50bpm	56bpm	-3 ↑
CV Age	36	35	+1.7 →

⚠ Stress up: 75→165min

⚠ High stress: 165min

Wednesday, January 28

Rings Hypertrophy

Status

Sleep was moderate at 7.0h with 110m deep. Readiness is high at 85, though resilience is stressful. Yesterday's stress (165min) outpaced recovery (15min).

Training

Strong session with 8 exercises at high readiness (85).

False-Grip Pull-Ups (Pronated): hitting 5 reps—ready to add weight

Front lever progression advancing—hip extension work

Front Lever Rows to Waist: below target (3 avg vs 6-8)—consider deload

Recommendations

Go for PRs / progression today
Full volume and intensity

Tomorrow

Lower/Plyo + Zone 2 (60min) + Muay Thai 12:15 (60min)

↻

Exercise 1 of 10 00:00

Current Set

Rings Hypertrophy

13 exercises

1 False-Grip Pull-Ups (Pronated) 4–5×3–5

2 Front Lever MAIN (Open-Tuck, hip-extended) 4–6×3–5s

3 Front Lever Rows to Waist 3×6–8

4 Front Lever Raises 2–3×2–3 reps

5 Straight-Arm Pulldown Isometric 3×20–30s

6 HSPU (Technique) 2×3–5

7 L-Sit (Parallettes) Clusters 6–8×3–5s (15–20s minis)

8 Face Pulls 3×15

9 Cuban Rotations 2×12

10 Back Lever Maintenance (light) 2×8–10s

11 Lateral Raises (Scaption, thumbs-up) 3×12–15

12 Rear-Deltoid Row / Face-Pull Variant 3×12–15

13 Lat Width Bias A if feelin week, B if feeling strong A, 1×20–30s SA pull down iso OR B. 2x6–8 pull-ups

REST

90