March 28, 2026

Daily score: 8

# 8- Mikko's re-test

Warm-Up:
2-3 sets:
30 sec Echo bike
30 sec Row
30 sec Ski
Rest 30-90 sec
*Increase pace each set near target working paces

Done x3

+
Mikko's Re-test

** compare to december. 378 cals
Bike/row/ski
Started at 13/11/9
Middle was around 16/12-13/10

Last round I went all out and got 17/14/10

Total 387

Bike: 16/15/18/16/17/16/16/16/16/17

Row: 14/14/13/13/11/13/12/12/12/12

Ski: 10/10/10/10/10/9/9/10/10/10

Cals per round: 40/39/41/39/38/38/37/38/38/39

4th and 6th rounds seemed to hurt the most.  So happy I did better but of course I wanted more.  Still super cool to make progress and body really did feel good. Max HR 175, avg HR 133.  Now for spring farm chores!  Thanks!

March 24, 2026

Daily score: 8

#7 - Jump + KB + DB rotation
A. Light Tier Leaps: 4 x 15-20 reps, rest 60s.

Done

B. Light Tier Split Stance Leaps - lateral: 4 x 15 reps per lead foot, rest 60s.
https://www.youtube.com/watch?v=m3RoLddVPR0
*light tier leaps
https://www.youtube.com/watch?v=etZWDl2II9E

Done

C1. Tempo 4" Front Foot Elevated Split Squat (31x1) x 10 reps per side, rest 30s b/t sides x 4 sets, rest 30s
*35-45#/hand

Done with 35’s

C2. Seated single leg DB calf raise; 8-10x4/side; rest as needed

50x10/side

62x10/side

70x10/side

70x10/side

C3. Seated Box Jump to Tall Box x 1.1.1, rest 5s b/t jumps, x 4 sets, rest 2 minutes
*sit on 12" box and jump to a 20" box - your goal is to land as quietly as possible on the box
https://www.youtube.com/watch?v=dWlI31jZj3o

Done

+
16 min EMOM:
1- 30 sec max reps KB snatch R
2- 30 sec max reps KB snatch L
3- 30 sec max reps KB OH reverse lunge alt'ing R OH
4- 30 sec max reps KB OH reverse lunge alt'ing L OH

Done 11-14 reps each go

A little sore the next day.  Split squats felt stronger this week.  Emom was tough but I really enjoyed those movements.  Thanks!

March 21, 2026

Daily score: 7

#6 - Core + Upper Body

Gymnastics hs

3-4-15-4-4

+
A1. Bench press; 6, 6, 6, 6; rest 1 min

Done with 95

A2. Push up; 12, 12, 12, 12; rest 1 min

Done UB

A3. DB flies; 24, 24, 24, 24; rest as needed to recovery

Done with 10’s

B1. Strict pull ups; 6, 6, 6, 6; rest 1 min

Done UB

B2. Bent over barbell row; 12, 12, 12, 12; rest 1 min

80/80/80/75

B3. Single arm DB rows; 24, 24, 24, 24; rest as needed to recovery

15/20/15/15

C1. Overhead DB tricep extensions; 15-20x2; rest 1 min

15’s x15

12’s x18

C2. Seated bicep curls; 24 alt'ing reps x2; rest 1 min

15’s

20’s

+
EMOM 12 min:
1- 20 sec copenhagen plank per side
2- 8 reps Tempo GHD sit ups @2020

Done

A series felt really strong.  B series went well too.  Elbows a little crunchy with 15’s on the tri extensions so backed down to 12’s.  Curious if I get as sore from the sit ups this week as I did last week.  Thanks!

March 18, 2026

Daily score: 8

#5 - Single leg strength / Isometrics
A. Single Leg Soleus Calf Raise: 10-15 reps/side x4, rest 1 minutes.
*keep your knee bent over your foot
https://www.youtube.com/shorts/rWEYYS-XY_Y

X15

X15

X15

X13

B1. Overcoming Split Squat Iso Hold: 4 reps of 7s ramping contraction x3, rest 5-10s b/t reps, rest as needed.
*empty bar, push into immovable object
https://www.youtube.com/shorts/yrn4Bb8JNyg

Done

B2. Jefferson Split Squat (Yielding Iso) x 20s per side, rest 10s b/t sides, x 4 sets, rest 1 minutes.
*load this heavy so you can sustain the 20s

135

145

145

145

B3. Tempo DBL KB Front Rack Split Squat (2121) x 6-8 reps per side x 4 sets, rest 2-3 minutes.
https://www.youtube.com/shorts/qSBq8FSFFPc

26’s x8

35’s x8 x3

C1. Single leg isometric hip thrust; 30 sec x4/side; rest as needed

Done with 10#

C2. Side plank leg lifts; 10 reps w/ 3 sec pause at the top of each lift x4; rest as needed

Done, broken sets

Great session.  Right calf still a bit weaker on the raises.  Left hip struggles a bit more on the HT holds and leg lifts.  Overall felt strong though!  Thanks!

March 17, 2026

Daily score: 8

#4 - Mikko's 

Warm-Up:
2-3 sets:
30 sec Echo bike
30 sec Row
30 sec Ski
Rest 30-90 sec
*Increase pace each set near target working paces
+
Mikko's taper day
Every 2 min x 21 (7x through)
1 - 60 sec echo @ target effort
2 - 60 sec row @ target effort
3 - 60 sec ski @ target effort

Bike/row/ski cals

16/17/13

16/16/13

15/17/13

15/16/12

15/17/13

15/16/13

15/16/13

My abs were sore for the past threes days, back to normal today.  Chest had two days soreness too.  Today I felt great.  It was actually hard to not go too fast with the 1:1 rest.  I think 15/16/12 is where I really should be but it felt pretty easy today.  Thanks!

March 14, 2026

Daily score: 7

#3 - Jump + KB + DB rotation
A. Light Tier Leaps: 3 x 15-20 reps, rest 60s.

Done

B. Light Tier Split Stance Leaps - lateral: 3 x 15 reps per lead foot, rest 60s.
https://www.youtube.com/watch?v=m3RoLddVPR0
*light tier leaps
https://www.youtube.com/watch?v=etZWDl2II9E

Done

C1. Tempo 4" Front Foot Elevated Split Squat (31x1) x 10 reps per side, rest 30s b/t sides x 3 sets, rest 30s
*35-45#/hand

Done with 35’s

C2. Seated single leg DB calf raise; 8-10x3/side; rest as needed

Done with 50# x10/side

C3. Seated Box Jump to Tall Box x 1.1.1, rest 5s b/t jumps, x 3 sets, rest 2 minutes
*sit on 12" box and jump to a 20" box - your goal is to land as quietly as possible on the box
https://www.youtube.com/watch?v=dWlI31jZj3o

Done

+
12 min EMOM:
1- 30 sec max reps KB snatch R
2- 30 sec max reps KB snatch L
3- 30 sec max reps KB OH reverse lunge alt'ing R OH
4- 30 sec max reps KB OH reverse lunge alt'ing L OH

12-13 reps per set 

35# kb

35’s on the front foot elevated split squats were really heavy for me but doable.  I’m sure I’ll feel that soreness in the glutes tomorrow.  Emom was fun :).   Thanks!

March 13, 2026

Daily score : 7

#2 - Core + Upper Body
Gymnastics hs

3-3-9-6-6

+
A1. Bench press; 6, 6, 6; rest 1 min

85/90/90

A2. Push up; 12, 12, 12; rest 1 min

Done UB

A3. DB flies; 24, 24, 24; rest as needed to recovery

8’s/10’s/10’s

B1. Strict pull ups; 6, 6, 6; rest 1 min

Done UB

B2. Bent over barbell row; 12, 12, 12; rest 1 min

85/85/85 (had to break last set)

B3. Single arm DB rows; 24, 24, 24; rest as needed to recovery

Done with 15#

C1. Overhead DB tricep extensions; 12-15x2; rest 1 min

15’s x12

15’s x13

C2. Seated bicep curls; 20 alt'ing reps x2; rest 1 min

15’s/15’s

+
EMOM 10 min:
1- 20 sec copenhagen plank per side
2- 8 reps Tempo GHD sit ups @2020

Done

Had a good riding lesson this morning.  Felt up for this in the afternoon.  Everything felt good, trying to push the weights and stay unbroken.  Thanks!