June 29, 2026

Daily score: 6

 #6 - Handstand + pressing upper

20 min self directed

Done

+
15 min gymnastics bodies regression cycle --> go back as you did last week and review some previous checkpoints you worked through

Done

+
A1. Amrap (-2) TTB x3; rest 90 sec

6/6/6

A2. Amrap (-2) ring push ups x3; rest 90 sec

12/13/12

A3. Ring rows; amrap (-2) x3; rest 90 sec

21/19/18

B1. Elbow on knee external rotations; 12-15x3/side; rest 45 sec

12# x12

12# x13

12# x15

B2. Hollow body PVC in band straight arm lat pull downs; 20 reps x3; rest 45 sec

Done

+
Ski erg sprint 15 sec @100%
rest 45 sec
x3 sets

Done

Finally not sick.  And survived the wedding weekend on the other side of the country.  As much as I was looking forward to moving again I also am just tired from an exhausting week so I had to drag myself to get into this one and struggled a bit along the way.  But it worked and I feel like I’ve kick started again.  If only I wasn’t stuck in the OR the next two days.

 I did a vast variety of HS work and none of it felt easy but I know it counts as building blocks.  A series felt good as did the rest.  Thanks!

June 21, 2026

Daily score: 5 (long day of riding yesterday at horse clinic in sun and very little water)

#5 - Leg Strength
A. Low bar box squat; 5x5; rest 2 min
* 135-150 for all sets w/ less rest this week

135/145/150/150/155

B1. Single leg isometric wall sides; 30 sec x3/side; rest 1 min
* goblet hold this week

Done with 15#

B2. Skater jumps; 10 reps x3; rest as needed
* jump over a low hurdle this week. film and post to blog

Done

+
5 min amrap:
50 foot DB walking lunges 35#/hand
10 double DB deadlift

DL with 50’s

3 rounds plus 15’ lunge

+
C1. Extended ROM calf raises @2222; amrap unbroken x2; rest 1 min

17/19

C2. Band ankle inversion/eversions; 45 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=8GSI4R2rc6s&t=78s

Done

Yesterday was a looong hot sweaty day that ended hauling horses home in a ton of traffic.  My HRV was in the toilet this morning.  I still felt like working out.  Squats actually felt great.  It was the amrap where I hit a wall, that just felt super hard for what it was.  Did it all without issue though.  Gonna try and take it easy the rest of the day.  Thanks!

June 17, 2026

Daily score: 8

#4 - Handstand drills + pulling upper / landmine
A. Split jerk; 1 rep on the 40 sec x30 reps @7/10 RPE; focused on strong lockout and finish position. Switch legs per rep

Done with 95#

B. Landmine clean and jerk; 5 reps x3/side; rest as needed

Done with 35# bar + 35#

C. Gymnastic drills from session 2 or Thoracic bridge follow along cherry picking 15-20 min

Done, bridge work 

+
20 min emom:
1- 20 sec side plank per side
2- 30 sec hanging L hoid (bent knee if needed)
3- 40 sec sandbag bear hug march
4- 50 sec sorensen hold

Done 

Fun session.  A and B felt great.  Happy about getting a step lower on the thoracic bridge on the stall bars.  Learning to relax into it a bit.  Emom was actually pretty challenging.  Thanks!

June 16, 2026

Daily score: 7

Strongman, Reactivity, hand eye coordination, movement complexity

A. Tennis ball juggling drills 10-15 min - send best number of throws trying to keep three balls in the air simultaneously.

Done

B. Alterate arm throw and catch into wall - 5-10 min (throw with right hand into wall, then switch stance and catch with left hand and throw it back. alternate back and forth)

Done

C. KB clean and jerk; 10 reps x3/side; rest 1 min bw sides 

Done with 35#

D. Sandbag kang squats; 10 reps x3; rest 90 sec

Done with 100#

E. Farmers/waiters carry; 100 feet x3; rest as needed (switch hands after 50 feet. farmer heavy, OH moderate)

Handle +70#/ 35# OH

+70/ 30# OH

*70/ 30# OH

I had fun with the tennis ball stuff again.  Progress is slow but happening.  KB clean and jerk is a little stickier on the right shoulder, just the eccentric.  Lang squats are fun!  I went a bit too heavy on the OH part of the carries.  But it was a fun challenge.  A little sore the next day :).  Thanks!

June 13, 2026

Daily score: 8

Handstand + pressing upper

20 min self directed

Done

+
15 min gymnastics bodies (this week go back and pick 2-3 of the lower exercises and mobility drills from the past that you've already past and revisit them as if we are building back up the ladder

Done- wall facing holds and shoulder taps, straddle reps, shoulder stand

+
A1. Amrap (-2) TTB x3; rest 2 min

6/7/7

A2. Amrap (-2) ring push ups x3; rest 2 min

10/11/11

A3. Ring rows; amrap (-2) x3; rest 2 min

19/19/18

B1. Elbow on knee external rotations; 12-15x3/side; rest 1 min

10# x15 x3

B2. Hollow body PVC in band straight arm lat pull downs; 20 reps x3; rest 1 min

Done

+
Ski erg sprint 15 sec @100% 
rest 30 sec 
x4 sets

Done,29 cals total

Been so busy from the moment this workout was done, just blogging it now.  I enjoyed the HS work and my form is improving and feeling more stable despite not being able to hold much beyond 10s.  The A series felt good and strong.  No issues.  Thanks!

June 12, 2026

Daily score: 8

A. Low bar box squat; 5x5; rest 3 min

125, 135, 140, 145, 145

B1. Single leg isometric wall sides; 30 sec x3/side; rest 1 min 

Done

B2. Skater jumps; 10 reps x3; rest as needed (stick the landing, only jump as far as you're comfortable to control and stick) 

Done

C1. DB step ups; 20 reps 20" box x3; rest 90 sec

Done with 35’s

C2. Copenhagen plank; 20 sec x3/side; rest 90 sec

Done

D1. Extended ROM calf raises @2222; amrap unbroken x2; rest 1 min

13/18

D2. Band ankle inversion/eversions; 40 reps x2/side; rest 1 min 
https://www.youtube.com/watch?v=8GSI4R2rc6s&t=78s

Done

Legs felt really strong on the squats.  Felt more limited by the weight on my back/neck with a low bar.  DB’s were heavy on the step ups but managed.  Good to get in the gym.  Thanks!

June 7, 2026

Daily score: 8

#12 - 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- 1 weighted pull ups
even- 8 bent over barbell rows
* heavier than last time

35# and 95#

Super happy with the HS improvement.  Also did way better with the bridge video.  Stupid hard still but it is getting into my body, bending me.  Stoked to pull up 35#, seems like it’s been a bit since I did that much.  Thanks!