November 9, 2026

Daily score: 6

3 Upper hypertroghy + bridge

Gymnastic drills from session 2 or Thoracic bridge follow along cherry picking 10-20 min

Done- t bridge 

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

85/90/95

A2. Ring push ups; 12, 12, 12; rest 1 min

Done

A2. DB push press; 24, 24, 24; rest 3 min

20’s/20’s/20’s

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

Done

B2. bent over barbell rows; 12, 12, 12; rest 1 min

75/75/75

B3. DB bicep curls; 24, 24, 24; rest 3 min

10’s/10’s/10’s

Got a couple full bridge holds.  Strangely got a little nauseated doing them this week.  The rest of this was all just super fun work.  Love arm days!  Thanks!

November 7, 2026

 2 Strongman, Reactivity, hand eye coordination, movement complexity

A. Juggling: continue to practice the other drills. but this cycle try to use 4 balls, 2 in each hand where you are juggling two balls with one hand on both sides with no crossing the balls over

Right only: 13

Left only: 10

Both with 3 balls: 11

2 balls to same hand: 4

B1. Single arm DB hang split snatch; 10 alt'ing reps x3; rest 1 min

Done with 35

B2. Split jerk; 4 reps x3; rest 1-2 min

Done with 35’s

C1. Seated DB russian twists; 20 reps x3; rest 90 sec

Done with 20#

C2. turkish get up; 2 reps x3/side; rest 90 sec

Done with 26#

+
EMOM 12 min
odd- 15 sec max reps burpees to bar touch
even- 15 sec max reps toes to bar

5 burpees/ 7 ttb whole way through 

Feeling lazy today but this perked me up.  Just let myself play with the juggling, will video next time.  Everything felt good.  Tgu’s felt like a great mobility/shoulder flossing today :).  Thanks! 

November 3, 2026

Daily score:

 1 Leg-Hip Hypertrophy

A. Heels elevated double barrel front squats; 8, 8, 8; rest 2 min (pump at bottom and top)

Done with 65#

B1. Sumo deadlifts; 8 reps @3111 x3; rest 30 sec (use straps for grip, lockout w/ glutes at top)

85/105/125

B2. Toes elevated extended ROM calf raises @2222; 6-8x3; rest 30 sec

8 reps x3

B3. Weighted hip extensions @2122; 8-10x3; rest as needed to recovery

5# x10

10x10

15x10

+
3 sets:
10 cal row
20 DB box step ups 20"
rest 3 min

1:40

1:40

1:35

25# dbs

+
C1. Hanging L hold; amsap x3; rest 1 min

:12/:13/:12

C2. Single leg unloaded hip thrust isometric (calf raise on toe as well); 20 seconds x3/side; rest 1min

Done

Fun to do some new stuff.  Right shoulder is a little tight still from last weekend arm work.  I also rode this morning.  A and B felt great.  I found on the row/step ups that if I did quicker pulls on the row I got the cals faster on the last round.  Right shoulder felt good on the hanging L-holds but I didn’t push past perfect form.  Thanks!

November 1, 2026

Daily score: 7

 #12- Handstand + sprints/crawls + Grip

20 min self directed warm ups. include new positional drills, old gymnastics bodies, and maybe things like bail outs or cartwheels.

Done

+
A. a/b march technique work 20 min
https://www.youtube.com/watch?v=2LAg2FFAXbo

Done

+
air bike sprint 'tabata'
20 sec max effort sprint
10 sec rest
x8 sets

68 cals total

12/10/8/8/7/7/7/7

+
3 rounds for quality
50 foot farmers carry
50 foot bear crawl
50 foot pinch plate carry
50 foot crab walk

6:59

70# kbs for carry

25# plates for pinch plates

Had some good handstand holds despite how tight my shoulders were from yesterday’s workout.  Also worked headstands and cartwheels.  Marching was good, harder than it sounds.  Bike tabata is always spicy.  Funny how fast the drop off is.  End bit felt good, crab walk was the hardest.  Thanks!

October 31, 2026

Daily score: 6  (was a long busy week)

 #11- Upper hypertroghy + core

A. Build to a 3rm weighted pull up then perform 

3xamrap sets of unloaded pull ups; rest as needed

26#

12! PR

6

7

B. 100 push ups for time

7:00

C. Elbow on knee external rortations; 10-12x3/side; rest as needed bw sides

12# x10/side

12x12

12x12

D. Gymnastic drills from session 2 or Thoracic bridge follow along cherry picking 10-20 min

Done; t-bridge

Stoked on my pull up amrap PR.  My last record was 10 unbroken in 2019.  A little pumped after the pull ups, definitely pumped and shaky after the push ups.  Elbow rotations felt great after all that.  As did the bridge work.  I got two solid holds all the way on the ground.  Thanks!

October 26, 2026

Daily score: 6

#10 - Strongman, Reactivity, hand eye coordination, movement complexity
A. Juggling: continue to practice the other drills. but this cycle try to use 4 balls, 2 in each hand where you are juggling two balls with one hand on both sides with no crossing the balls over

Right hand solo throws: 13

Left solo: 8

Two hand juggle 3 balls: 7

Two per hand: 3

B. Landmine split switches; 10 reps/side x2; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg

Done with bar plus 35

C. Landmine rotations; 30 alt'ing reps x2; rest 90 sec

Done slow and controlled with 35# bar

+
For time:
12 burpees
10 cal row
8 cal ski
10 cal air bike
12 burpees

3:10

Having a lazy feeling morning, it was pouring rain.  This workout got me outta my funk.  Tiny bits of juggling progress!  Always a fun time.  Thanks!

October 25, 2026

Daily score: 8

 #9- Leg-Hip Hypertrophy

A1. Hip thrusts; 15 reps x3; rest 60 sec
* no pause, heavier this week

125/135/135

A2. heels elevated goblet squats; 20 reps @1010 x3; rest 75 sec
* no lockouts and no bottom position, constant time under tension with no 'relaxing' on your structure

Done with 35# kb

+
16 min emom:
1- 30 sec Barbell reverse lunges from 2" platform
2- 20 sec DB calf raise per side
3- 30 sec weighted hip extension on GHD
* external rotation, core tight, glute focus with no hyperextension
4- 30 sec anterior tib raises

75# lunges

50# db calf

20# db hip ext

Done

Even though this didn’t take long it all felt potent.  Definitely felt the glutes turn on and I’m sure I’ll feel it tomorrow.  No issues with the hip extensions this week.  Thanks!