April 18, 2026

Daily score:

#1 - Single leg strength
A1. DB floating lunge calf raise isometric; 20 sec x3/side; rest 90 sec

Done with 20’s

A2. Single leg landmine hip thrust isometrics; 20 sec x3; rest 90 sec
* heavy as you can take this with an attempt at maximal contraction for the whole 30 sec

Bar +45

+50

+55

B1. Single arm KB snatch into revrese lunge; 5 reps x2/side; rest 1 min

Done with 35

B2. single arm OH cossack squats; 5 slow controlled reps x2/side; rest 1 min

Done with 10#

C1. Single leg split stance deadlifts; 6 reps x3/side; rest as needed
https://www.youtube.com/shorts/hbvyUrVTYBI

Done with 95

C2. Single leg hamstring curls on rower; 12 reps x3/side; rest as needed

Done

D. Arch body rock; 1 min x3; rest 1 min

Done

Had some wine last night and felt it this morning.  Always makes me question if it’s worth it.  Everything felt a little harder.  On the B series it took me awhile to coordinate and choose the right weight.  I also wasn’t sure if I should do each side leg to the right and left arm hold.  So I did both.  The Cossacks were hard to keep the arm stable and pressing up overhead, hence the light weight.    Ham curls caused instant cramping.  I worked through it.  Last set I did as double leg because my right anterior knee was starting to get annoyed.  Arch body rocks I had to take some quick breaks.  Thanks!

April 14, 2026

Daily score: 7

#8 - Endurance Mixed

For time:
2k row
400 foot farmers carry 35#/hand
2k ski erg
200 foot unloaded walking lunge
100 cal airbike
100m sandbag bear hug carry

100# sand bag

34:55

Enjoyed this.  I was feeling kinda tired today and this was the perfect pick me up.  I took the video of the parallette HS beforehand.  Will take some more the next HS day.  Thanks!

April 12, 2026

Daily score: 7 sore

#7 - Jump + KB + power machines
A. Speed step jump ropes; max reps in 45 sec x4; rest 2 min

90/100/105/97

B. Lateral box jump; 20 reps 20" (step off other side); x3; rest as needed

Done

C1. Single arm cross body KBS; 12 reps x3/side; rest as needed
https://www.youtube.com/watch?v=_KkVdFti8Lo (first movement)

Done with 35#

C2. Turkish get ups; 4 slow controlled reps x3/side; rest as needed

Done with 26

D. Seated DB rotational twists; 30 reps x3; rest as needed

Done with 25

+
Every 2 min x6 sets (3/each)
odd- 6 sandbag to shoulder + 5 cal ski sprint
even- 8 lateral burpees over row + 5 cal row sprint

70# sand bag

Done

Lats and kinda all upper body a bit sore.  Glad I did this anyway though.  I felt better as I moved.  I did back off on the tgu weight this week and that felt right.  Loved the thing at the end :).  Thanks!

April 11, 2026

Daily score: 9

#6 - Core + Upper Body
Gymnastics hs

10/10/10/10/10 !!!!

+
A. Strict press; build to a 5rm

85

B. Push press; 3 reps on the 90 sec x5 sets @weight from A

Done

C. Single arm DB split jerk; 14 alt'ing reps x2; rest as needed (opposite leg goes forward as hand has DB, then switch)

Done with 45

D. Kipping pull ups; 5 reps x3-5 sets; rest as needed

5x5

+
For time:
50 push ups
50 ring rows
50 ring push ups
50 strict pull ups

22:33

+
shoulder mobility work 10-15min

Done

Stoked at my HS progression step completion!  This was the 5, 10 second paralette holds.  The next step is 5, 30 second FS holds.  Strict press and following push presses felt more challenging this week.  Kipping pull ups felt a lot better and smoother.  The FT stuff at the end had me pretty sore the next day but we also stack a ton of hay.  Feeling strong!  Thanks!

April 9, 2026

Daily score: 8

#5- Single leg strength

A1. Extended ROM calf raises @2222; amrap (-2) x4; rest 90 sec

17/18/18/15

A2. Single leg landmine hip thrusts; 10 reps w/ 2 sec pause at the top of each rep x4; rest 90 sec

Done with bar plus 30

B1. Double KB OH reverse lunges @2020; 16 alt'ing reps x3; rest 1 min

Done with 26’s

B2. Goblet hold cossack squats; 12 alt'ing reps x3; rest 1 min

Done with 20#

C1. Single leg split stance deadlifts; 12 reps x3/side; rest as needed
https://www.youtube.com/shorts/hbvyUrVTYBI

Done with 85

D1. Single leg sorensen hold; 40 sec x3/side; rest as needed

Done

D2. Alternating cross body toe touch V-ups; 30 alt'ing reps x3; rest as needed

Done

Again, love the landmine version of hip thrusts.  And the version of single leg dead lifts is legit.  Felt strong but also challenged.  Thanks!

April 7, 2026

Daily score: 8

#4 - Endurance Mixed
40 min amrap:
1k row
200 foot farmers carry 35#/hand
500m ski erg
100 foot unloaded walking lunge
20 cal airbike
50 foot sandbag bear hug carry forward
50 foot sandbag bear hug carry backwas

3 rounds plus 463 meters

100# sand bag

Squeezed this in between work and a riding lesson.  Felt so perfect to get to move after being stuck inside all day.  Happy how good the heavier sand bag felt.  Ankles still a little sore from the Plyo  day.  Thanks!

April 5, 2026

Daily score: 8

#3 - Jump + KB + power machines
A. Speed step jump ropes; max reps in 30 sec x6; rest 2 min

58,64,64,64,63,69

B. Lateral box jump; 16 reps 20" (step off other side); x3; rest as needed

Done

C1. Single arm cross body KBS; 10 reps x3/side; rest as needed
https://www.youtube.com/watch?v=_KkVdFti8Lo (first movement)

Done with 35

C2. Turkish get ups; 3 slow controlled reps x3/side; rest as needed

Done with 35

D. Seated DB rotational twists; 24 reps x3; rest as needed

Done with 25

+
Every 2 min x6 sets (3/each)
odd- 4 sandbag to shoulder + 4 cal ski sprint
even- 6 lateral burpees over row + 4 cal row sprint

Done, 70# sandbag 

Anterior ankles/shins a bit sore next day.  This was a fun session.  Enjoyed the new challenges.  Love all the lateral core work.  Super fun to love the sandbag again.  Feeling good!