April 28, 2026

Daily score: 8

#5- Single leg strength
A1. DB floating lunge calf raise isometric; 30 sec x3/side; rest 90 sec

Done with 20’s

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

+55

+55

+45

B1. Single arm KB snatch into revrese lunge; 6 reps x2/side; rest 1 min

Done with 35#

B2. single arm OH cossack squats; 6 slow controlled reps x2/side; rest 1 min

Done with 10#

C1. Single leg split stance deadlifts; 7 reps x3/side; rest as needed
https://www.youtube.com/shorts/hbvyUrVTYBI

Done with 95

C2. Single leg hamstring curls on rower; 15 reps x3/side; rest as needed

Done

D. Arch body rock; 1 min x3; rest 45 sec

Done

Deceptively challenging workout.  Love the total 360 degree leg pump.  And gees do I hate arch body.  Also- after videoing some of my handstands (struggling to figure out how to load video on the blogger at the moment), I’m realizing how my head is looking forward.  Like neck extension vs being in alignment.  But when I try and fix it, I lose balance.  I’ve been doing it that way for so long.  Not sure how to proceed.  Thoughts?  Thanks!

April 26, 2026

Daily score: 9

Mountain bike:

4 hours, 15 miles, 5k feet climbing.

Felt amazing!  Well fueled, not gased, just a little stiff through the hips after.

April 24, 2026

Daily score: 8

 #4- Endurance Mixed

For time:
2k row
100 burpees over the rower
1k ski
50 sandbag box step ups 20" (bear hug)
500m row
25 cal air bike

39:16, 60# sand bag

This hurt more than I thought it would.  My upper back was still a bit sore so the burpees felt hard quickly.  Loved getting to move after a day at work though!  Thanks!

April 22, 2026

 Daily score: 8

#3 - Jump + KB + power machines

A. Penguin hops (single unders no rope hands on hip) 100 reps AFAP x3; rest 2 min

Done

B. Skater jumps; 6 reps x3; rest as needed (stick the landings, only jump so far as you can control)

Done

C. KB bent press; 5 reps x2/side; rest as needed

Done with 26

D. Barbell windshield wipers; 20 reps x3; rest as needed

Done, 85 on bar

+
For time:
10 cal ski erg
20 KBS 2 pood (russian)
10 cal ski erg

2:16

+
20 min easy bike cool down

151 cals

Jumping went well.  Bent press is easier on the left, could probably do quite a bit more weight on that side.  Right just has more catching points.  Everything else felt great!  Thanks!

April 21, 2026

Daily score: 8

#2 - Core + Upper Body
Gymnastics hs

13/13/20/13/18

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

85/90/90

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

15/20/20

A3. Strict dip; 24, 24, 24; rest as needed
* 4 min cap for the dip sets

Done

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

3 rounds +20/20 +10 +20 left

+
15 min EMOM
1- 30 sec band tricep extensions
2- 30 sec band bicep curls
3- 30 sec band face pull

Done

Definitely sore from this the next day.  Sotts press felt like more of a stretch on my shoulders than I remember in the past so I stayed light.  Managed to get all the dips in under 4 mins.  Amrap and emom went smooth.  Thanks! 

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!