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!

May 17, 2026

Daily score: 9

Workout:

4 hours mtn bike

Out on our favorite trails in central Oregon.  Felt great!  Legs/lungs never got tired.  Just some hip stiffness the next day.

May 15, 2026

Daily score: 8

#3 - 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

So interesting

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

115/130/140/140/140

C1. Lateral sled drag; 50 feet x3/side; rest 90 sec

Done with 105

C2. Sandbag bear hug carry; 100 feet x3; 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

Did duck, gorilla, crab, bunny

Tennis ball exercises were so fun!  I definitely suck at all of it but was also cool to see some improvement in 30 mins.  Fascinating feeling my brain try and build connections. Really brought me into my body and focus.  I’m determined to learn to juggle now.  I know I could do it as a kid at one point.  I played volleyball and notice that my left hand still throws a more consistent height and direction, maybe from serving tosses?  Anyhow, love this.

Sled work felt soooo good.  My hips still get ‘tight’ sometimes from bike/horse riding and I feel like the sled work helps.  

The animal movements are always harder than they look but a great stretch/cool down.

Thanks!

May 13, 2026

Daily score: 7 (legs sore)

#2 - 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

5reps x5

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- 5 bench press
even- 10 DB strict press

90 bench press

20’s db strict press

On the first drill I made all 5 hold unbroken with one foot on and off the wall.  That was hard though.  Pike to headstand felt great, a nice core workout.  I always feel clunky with somersaults, like I don’t flex enough to smooth it out.  Also I noticed in the video how bent I was at the hip even when I thought my legs were straight over head.  Lots of room to improve there.  Bail out tech was great falling over my right, the way I always exit, but horrible trying to go the other way, super interesting.  I discovered I can’t cartwheel that way either.  Go figure.  Emom was great.  Thanks!

May 12, 2026

Daily score: 8

#1 - Leg Strength
A. Hip thrust; build to a 10 rep max with a 15 sec hold on the last rep

145

B. Rear foot elevated DB split squats; 8-10x3/side; rest 1 min bw sides

25/hand x10 x3

C. Single arm DB OHS; 10 reps x3/side; rest 1 min (3121 tempo)

10# x10/side x3

D1. Single leg calf raises; 10-12x3/side; rest 1 min bw sides

12/side x3

D2. Anterior tib raises; 30 reps x3; rest 1 min 

Done

Some second day soreness going on.  Mostly quads.  Riding both my horses today oughtta help work it out.  So enjoyed this work out though and pushing my legs.  Right calf raises are still weaker than left.  Thanks!

May 10, 2026

Daily score: 6 (too busy of a weekend)

Workout:

I warmed up and did some HS work, then:

22 mins:

Sled pull 200 ft

Reverse sled pull 200 ft

Sled plus 45 (did first out at back with 60 and was wicked hard)

I needed to move after a lot of family time all day.  This just felt good.

May 9, 2026

Daily score: 9

Workout:

3 hours mtn biking

Back to one of my favorite trails with a long road climb and some more technical downhill.  Had a blast and felt great!