May 31, 2026

Daily score: 9

Workout:

2 hours mtn biking

I felt like I could have gone all day but the group i was with was done.  Still great to get out and did a couple good climbs.

May 27, 2026

Daily score: 8

#9 - Leg Strength
A. Hip thrust; build to a 5 rep max with a 5 sec hold on the last rep

215

B. Rear foot elevated DB split squats; 8-10x5/side; rest 1 min bw sides

Done with 25’s x10/side x5

C. Single arm DB OHS; 10 reps x5/side; rest 1 min (3121 tempo)

Done with 10#

D1. Single leg calf raises; 10-12x5/side; rest 1 min bw sides

12/side x5

D2. Anterior tib raises; 30 reps 5; rest 1 min 

Done

Dang that was a lot of squats.  This is such a potent workout.  I feel like I’ve adapted some over the weeks though and won’t be as sore as the first time.  Right calf still lower amplitude on the calf raises than the left.  Thanks!

May 26, 2026

Daily score: 8

 #7 - Strongman, Reactivity, hand eye coordination, movement complexity, crawling

A. Tennis ball wall coordination drills - 30 min (pick 5 of the drills int he video to play with)
https://www.youtube.com/shorts/p16RgAS0xBE

Done

B. Sled drag bear crawl; 50 feet x5; rest 2 min (heavy as you can keep moving)

Sled +145/155/155/155/155

C1. Lateral sled drag; 50 feet x4/side; rest 90 sec

Sled +105/105/115/115

C2. Sandbag bear hug carry; 100 feet x4; rest 90 sec

Done with 100#

D.15 min locomotion drills (pick 3-5 to play with)
10 Different Animal Walk Exercises - https://www.youtube.com/watch?v=14BjRxE7f1o

Done

I thiiiink I improved with the tennis drills.  I definitely had fun.  Kinda juggling with 2 balls.  Time went by pretty fast.

Sled work felt great!  Thanks!

May 25, 2026

Daily score: 8

 #8 - Handstand drills + pulling upper

A. Gymnastic drills from session 2 - 15 min pick some of the ones you liked and felt good in low volume today as a warm up

Done

B. Thoracic bridge follow along
--> try to do a little bit more than last week
https://www.youtube.com/watch?v=7ZwFOD2INHY

Done

+
Every 2 min x6 sets (3/each)
odd- 2 weighted pull ups
even- 10 bent over barbell rows
* heavier than last time

20# on the pull ups, 85 on rows

I went out of order today because it was pouring and the sled work seemed better done on a dry day.  Great refresher on HS today, really feeling improvement.  I was able to do a lot more in the video though it is still super challenging.  Goes by fast though.  Emom was great!! Thanks!

May 23, 2026

Daily score: 8

#6 - 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

Done

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- 3 bench press
even- 8 DB strict press
* heavier than last time

105 on bench and 25’s for press 

My body is starting to figure the improved handstand position out!  I felt like I had some real break throughs today.  Interestingly, it’s easier on my wrists and hands and I feel more stable with my hands right under my shoulders.  Still pretty stiff rolling out of the headstand but feeling better.  Emom felt great!

May 20, 2026

Daily score: 8

#5 - Leg Strength
A. Hip thrust; build to a 7 rep max with a 10 sec hold on the last rep

175

B. Rear foot elevated DB split squats; 8-10x4/side; rest 1 min bw sides

Done with 25/hand

C. Single arm DB OHS; 10 reps x4/side; rest 1 min (3121 tempo)

Done with 10#

D1. Single leg calf raises; 10-12x4/side; rest 1 min bw sides

12/side x4

D2. Anterior tib raises; 30 reps 4; rest 1 min 

Done

Second day soreness again from this one but not as bad as last week.  This was definitely a challenge again.  And legs felt shaky after.  Love it.  Thanks!

May 18, 2026

Daily score: 6 (did this after driving 4 hours home from mtn bike trip)

#4 - Handstand drills + pulling upper
A. Gymnastic drills from session 2 - 15 min pick some of the ones you liked and felt good in low volume today as a warm up

Done

B. Thoracic bridge follow along
--> This is very challenging so do not expect to do all the movements, and expect to add extra rest in here. session 1 maybe expect you would do about half the volume. and you will need to find some regressions of the movements. but report in how you feel
https://www.youtube.com/watch?v=7ZwFOD2INHY

Done

+
Every 2 min x6 sets (3/each)
odd- 3 weighted pull ups
even- 12 bent over barbell rows

12.5#/75#

Handstands are coming along.  I do appreciate the drills and feel like that variety is helping me shift the balance into my core, less in my hands.

Oh that video…wow.  I have some weaknesses I didn’t even know about.  First- one of the very first exercises where they sit and put their hands behind them straight with fingers touching…yeah, no way my hands could touch.  Also the pulses into reverse plank with the knees bent, ouch.  My shoulders and elbows are so tight!  I did okay through the middle bit.  Then came the bridges.  I can push up into a bridge with my feet about 20-24 inches high.  But I don’t look like them.  Push ups seemed like an irresponsible idea lol.  So I just did some holds.  Hip taps also laughable.  I can barely reach back and walk down the wall.  Some of it feels like neck tension.  So wow.  I have plenty of thoracic extension to gain!  I am sore the next day but not terrible.  

Emom went great.  Thanks!