May 13, 2026

Daily score: 7 (legs sore)

#2 - Handstand + pressing upper
A. Back to wall HS head positioning drill:
https://www.youtube.com/watch?v=F_-NzUdEm4E
* try to accumulate 5x1 min holds manipuating your head position. If you fall off the wall you can just accumulate the 1 min.

Done

B. Pike to headstand tech work 10 min
https://www.youtube.com/shorts/A3JHGczEL8A

5reps x5

C. Headstand into somersault:
https://www.youtube.com/watch?v=iAdfvMOPKhM

Done

D. Bail out technique work - 15 min
https://www.youtube.com/shorts/eVjafa6NVI0
(* use the wall drill at the end. practice this in both directions)

Done

+
Every 2 min x6 sets (3/each)
odd- 5 bench press
even- 10 DB strict press

90 bench press

20’s db strict press

On the first drill I made all 5 hold unbroken with one foot on and off the wall.  That was hard though.  Pike to headstand felt great, a nice core workout.  I always feel clunky with somersaults, like I don’t flex enough to smooth it out.  Also I noticed in the video how bent I was at the hip even when I thought my legs were straight over head.  Lots of room to improve there.  Bail out tech was great falling over my right, the way I always exit, but horrible trying to go the other way, super interesting.  I discovered I can’t cartwheel that way either.  Go figure.  Emom was great.  Thanks!

May 12, 2026

Daily score: 8

#1 - Leg Strength
A. Hip thrust; build to a 10 rep max with a 15 sec hold on the last rep

145

B. Rear foot elevated DB split squats; 8-10x3/side; rest 1 min bw sides

25/hand x10 x3

C. Single arm DB OHS; 10 reps x3/side; rest 1 min (3121 tempo)

10# x10/side x3

D1. Single leg calf raises; 10-12x3/side; rest 1 min bw sides

12/side x3

D2. Anterior tib raises; 30 reps x3; rest 1 min 

Done

Some second day soreness going on.  Mostly quads.  Riding both my horses today oughtta help work it out.  So enjoyed this work out though and pushing my legs.  Right calf raises are still weaker than left.  Thanks!

May 10, 2026

Daily score: 6 (too busy of a weekend)

Workout:

I warmed up and did some HS work, then:

22 mins:

Sled pull 200 ft

Reverse sled pull 200 ft

Sled plus 45 (did first out at back with 60 and was wicked hard)

I needed to move after a lot of family time all day.  This just felt good.

May 9, 2026

Daily score: 9

Workout:

3 hours mtn biking

Back to one of my favorite trails with a long road climb and some more technical downhill.  Had a blast and felt great!

May 7, 2026

Daily score: 8

#8- Endurance
Every 10 min x6 sets (1 hour)
500m row for time

2:03

1:52 

1:58

1:55

1:56

1:55

I had planned to do this after work one night but got home too late.  Definitely not my favorite duration of effort, I start hurting at about 1 min.  The 1:52 time hurt.  But proud when I had them all done :).  Feeling good, doing tons of yard work and riding horses.  Hope to get on the bike again this weekend.  Thanks!

May 3, 2026

Daily score: 8

#7- Jump + KB + power machines
A. Penguin hops (single unders no rope hands on hip) 120 reps AFAP x3; rest 2 min

Done

B. Skater jumps; 8 reps x3; rest as needed (stick the landings, only jump so far as you can control)

Done

C. KB bent press; 5 reps x3/side; rest as needed

Done with 26#

D. Barbell windshield wipers; 24 reps x3; rest as needed

Done, 75# on bar

+
For time:
10 cal row
40 wall balls
10 cal row

3:01, 14# ball

+
20 min easy bike cool down

143 cals

Had fun with all this.  Bent press still harder on my right/dominant arm.  Shoulder just a little sticky.  Was fun to to a kick burn with the row and wall balls.  Marc did it with me so went a little harder.  Feeling good!  Thanks!

May 2, 2026

Daily score: 8

#6- Core + Upper Body

Gymnastics hs:

5 attempts at rebalancing FS hold with head tucked as in video

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

95#

A2. sotts press; 12, 12, 12 rest 1 min

20#

A3. Strict dip; 24, 24, 24; rest as needed
* increase weight of A1 from last time

Done

+
12 min amrap:
20 sec side plank/side
10 knees to elbow
20 sec single leg sorensen hold/side

4 rounds plus 20/20 plus 10

+
15 min EMOM
1- 35 sec band tricep extensions
2- 35 sec band bicep curls
3- 35 sec band face pulls

Done

Sorry the video is in a weird place.  I’m not a millennial, I struggle.  Just happy it’s there.  

This is what I played around with on the HS.  I can feel I have some relearning to do.  But that’s the joy of life.  You know I want to be doing it ‘the right’ way :).

Went up in weight on the push press, felt good but definitely nearly maxed on last set.  Did dips in sets of 8 this week and felt solid.  Everything else went great and not too sore next day!

Thanks!