DarkWolf Mission Log // Field Report // 260922
Strength
Strength Session
September 22, 2026
Snapshot
Sleep
Readiness
Duration
43 min
Avg HR
103 bpm
Max HR
146 bpm
Calories
203 kcal
Training Effect
0.8 aer · 0.3 ana
Heart Rate Zones
Z1 Recovery
11 min
Z2 Easy
3 min
Workout
Pre-Fatigue
2 sets, blood flow / high rep superset — short rest between movements
- Bradford Press x 15–20 reps (empty barbell or very light)
- Bulgarian Ring Row x 15–20 reps
EMOM 16–20
Alternating EMOM — 4–5 building sets, then 5–6 top-weight intensity sets per exercise
- Odd — Pronated Weighted Pull Up 21X0 x 5 reps
- Even — Incline Dumbbell Bench Press 31X0 x 5 reps
Isolation Finisher
2–3 sets for quality, 60 sec rest between sets
- Dumbbell Elbowing Row x 8–10 reps/arm
- Seated Dumbbell Press x 10–15 reps
- Single Arm DB Turkish Sit Up x 8–10 reps/arm
Neuro-RPE Status
Muscular
7
yellow
Neurological
3
green
Data Sources: Garmin · Oura Ring
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