2021 daily routine.

My first blog set out my daily schedule, but since then, with all the writing and research I have done each day, I have updated my routine significantly. I have linked to the posts where I have written about any additional daily practice. This routine is the idea but is regularly altered based on the work I am doing that day. I have recently added several daily techniques to improve my sleep, making this list much longer than the original.

I put regular four-minute movement breaks throughout the day, including the 100-Up exercise, between meetings or after every 25-minute Pomodoro. My bike workouts are following a five-month programme to improve my four kilometres Individual pursuit power. My strength training is a mix between squatting everyday, heavy kettlebell swings, and the Rite of passage kettlebell programme.

6:00 Wake up

• 10-100 sit-ups
• 5-minute activity to wake up and get the heart rate going
• Weigh myself
• Protein shake
• Granola

7:00 – 

• Bike on Zwift
• 30-second Deadhang from bar
• All-in-one shake
• Shower and get ready for work

8:00 – 9:00* – Get a coffee and start work

9:00 – Daily stand-up

9:30 – 12:30* – 2 hrs of deliberate practice (Work)

12:30 – Lunch

• 30-second Deadhang from bar
• 30 minute walk outside

15:00 – 18:00* – Strength session

• 30-45 minute weights or some tonic work (stretching or mobility)
• 30-seconds to 3 minute Deadhang from bar

18:00 – Cook, eat, and spend time with my wife

19:00 – Daily blog

20:00 No more food

21:00 – Bedtime

• Clean the kitchen
• 10-100 sit-ups
• Read in bed on the kindle Oasis 
• Take ZMA

21:30 – 11:00* Sleep 

*Sometime within this period