February 3, 2026

Daily score: 5 (post night shift)

#3 - Full body explosive exercises + rotation
A1. Single leg DB goblet hold wall sits; 20 seconds x3/side; rest 40 sec

Done with 20#

A2. Box jumps; 1.1.1.1.1x3; step down/rest 1 min

Done to 24”

A3. Hang power clean; 6 reps x3; rest as needed
* heavier per set on A3

75/80/85

B1. Landmine split switches; 6 reps/side x2; rest as needed

45# bar +25

45# +30

B2. Landmine rotations; 20 reps x2; rest as needed

45# +15 x20 x2

B3. rotational medball slams; 10 alt'ing reps x2; rest as needed

Done with 30# mb

C1. Overhead PVC lunge with rotations; 10 steps w/ 1 sec pause in end range on each rep x2; rest as needed (rotate toward front knee)

Done

C2. Supine barbell windshield wipers; 20 reps x2; rest as needed

Done

Kinda all over sore and tired from working all night but I wanted to move and stay awake.  This actually went really well.  Worked some soreness out.  Everything felt good.  Thanks!

February 2, 2026

Daily: 8

#2 - Core + Gymnastics + Upper body

Gymnastics bodies - HS

2-5-10-8-12

+
20 min amrap:
10 DB strict press 35#
8 ring rows (feet elevated)
6 bench press
4 strict pull ups
2 wall walks

75# bp

4+10+3 ring rows

+
12 min EMOM
1- 30 sec seated DB bicep curls
2- 30 sec overhead DB tricep extensions
3- 30 sec face pulls
4- 30 sec side plank (15/side)

12’s for curls, 10’s for tri’s, 55# band for face pulls

Bi’s: 12/14/14

Tri’s: 14/16/16

Face pulls: 18/20/20

+
A1. hollow body rock; 1 min x2; rest as needed
A2. Arch body rock; 1 min x2; rest as needed

Done

Fairly sore lower body/back from previous day.  The strict press were heavy for me in this one.  Broke down to sets of 2.  Amrap was definitely a pump and challenging.  Emom was fun.  I struggled to do a minute unbroken on both the hollow body and arch body rocks.  Definitely sore the next day!  Thanks!

February 1, 2026

Daily score: 9

#1 - Lower body Slow Strength

A. Double DB box step ups; 20 alt'ing reps x2; rest 2 min

Done with 25’s

B. Overhead squats @22x1; 6-8x2; rest 2 min
* light load

35x8x2

C. Single leg partial pistols to box (parallel) goblet hold; 10 reps x3/side; rest as needed

Done with 10#

+
10 min amrap:
10 air squats
10 double KB deadlift 53#/hand
10 alternating cossack squats unloaded
10 weighted hip extensions on GHD 25#

4+10+10+10

+
10-15 min lower body stretching

Done

Legs so sore the next day!  Super fun to do new stuff.  Enjoyed all of it.  Been forever since I overhead squatted with a bar and felt pretty good.  Tried the pistols with 20# first and there was no way on the left leg.  10# was good, will try a little more next time.  Amrap was fun, low back got pumped with the hip extensions and DL’s.  Thanks!

January 28, 20267

Daily score: 7

Day 13 - Mikko's Triangle Prep

Warm-Up:
2-3 sets:
30 sec Echo bike
30 sec Row
30 sec Ski
Rest 30-90 sec
*Increase pace each set near target working paces
+
Isolated machine build, gears
40 sec Echo @ target effort
40 sec Echo @ initial test pace or slightly slower
40 sec Echo @ target effort
30 sec Rest x 5 sets

16/14/16 cal/min goal

146 cals total

+
40 sec Row @ target effort
40 sec Row @ initial test pace or slightly slower
40 sec Row @ target effort
30 sec Rest x 5 sets

1000/900/1000’s cals/hr goal

31/30/29/28/28 cals

+
40 sec Ski @ target effort
40 sec Ski @ initial test pace or slightly slower
40 sec Ski @ target effort
30 sec Rest x 5 sets

850/750/850 cals/hr goal

27/24/23/23/23 cals

I did this after work which is a different time of day for me to workout but I felt good going into it.  I could NOT hold my paces though.  I fell off pace on the 3rd round on the bike, pretty big drop, felt like I was pedaling through sand.  I rallied a bit for round 4/5 but not back up to round 1/2’s output.  Started at 16/14/16 flagged to 15/13/15 if I had to estimate.  Same on rower but more of a slow decline.  Slow decline on ski too.  This felt harder than the test.  Definitely made me hungry for dinner.  Thanks!

January 26, 2026

Daily score: 6

Day 12 - Full body explosive exercises
A. DB hang power clean and split jerk; 18 alt'ing reps x3; rest 2 min

Done with 25’s

B. Landmine split switches; 8 reps/side x3; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg

Done with 35# bar + 30#

C. DB eccentric squat vertical jumps; 1.1.1.1.1x3; rest 15 sec/rest 3 min (5 sec controlled eccentric, explosive jump)
* +5-10# from last 2 weeks

Done with 30’s

+
3 sets:
17 sec max effort ski erg
43 sec rest
17 sec max effort air bike
43 sec rest
17 sec max effort row

rest to full recovery to repeat effort 

Ski/bike/row:

5/10/6

6/11/7

5/11/7

I did this after work.  Felt so good to get to move after being locked up all day.  The clean and j’s were real hard x18, took all my grit.  Grip definitely got smoked.  Everything else felt great.  A bit sore the next day, glutes.  Thanks!

January 24, 2026

 Daily score: 7

Day 11 - Core + Gymnastics + Upper body

Gymnastics bodies - HS

5-15-3-3-3

+
A1. Single arm/single leg plank; 30 sec x5/side; rest 30 sec

Done

A2. Strict pull isometric; amsap chin over bar hold x5; rest 30 sec

30/32/32/20/23

A3. Max rep strict press 65# in 90 sec x5; rest 30 sec

17/17/16/14/14

A4. Ring rows; amrap unbroken x5; rest as needed to full recovery

22/21/21/20/20

B1. Split stance uneven barbell rotations; 8 reps w/ 3 sec pause at end range of each rep x2/side; rest as needed (use no weight for first set. then add slowly if you have balance)
https://www.youtube.com/shorts/dk_lUlrz67c

35# bar +10#  x8/side x2

B2. Split stance single side landmine rotation; 12 reps x2/side; rest as needed
https://www.youtube.com/watch?v=dx09vfYv5J4

45# bar +10# x12/side x2

C. Seated straddle lift offs; 30 alt'ing reps with 5 sec hold and pointed toe on each rep x2; rest as needed bw sets 

Done

So interesting how I can get a great long HS hold and then struggle to just pause under control again. The parallette work is really improving my flat HS control that I do in warm up though, pretty cool.  This arm series is legit.  I’ve been a bit smoked lately, too much stress, and I think it may show in some to my numbers this week.  But I am really enjoying the physical stress vs life stress.  All went well.  Thanks!

January 23, 2026

Daily score: 6

Workout:

Day 10 - Slow Strength
A1. Landmine single leg hip thrusts; 15-20x3/side; rest as needed
https://www.youtube.com/shorts/jYmsoccS27w

Bar +35 x15/side x3

A2. Sumo stance goblet hold good mornings; 12-15x3; rest as needed

53# x15 x3

B1. Front foot heel elevated split squat; 4-5x3/side; rest as needed * 2 sec pause at bottom and try to keep back leg straight unlike vid
https://www.youtube.com/shorts/oQlhgK-RPmI

15’s x5/side

20’s x5/side x2

B2. Spanish squat; 14 reps with 3 sec pause at 90 degrees on each rep x3; rest as needed
https://www.youtube.com/shorts/lAQqtYaJALo

Done with 20# kb

C1. Seated good mornings; 7 reps with 5 sec hold on each rep x2; rest as needed

Done with 55#

C2. Couch stretch; 50 sec x2/side; rest as needed

Done

C2. Single leg sorensen hold; 40 sec x2/side; rest as needed

Done

C3. Single leg calf raises; 28 alt'ing reps x2; rest as needed
* up on both legs, 3 sec lowering and 3 sec hold on one leg, then back up with both, switch legs

Done

C4. Anterior tib raises; 60 reps w/ 2 sec pause on each rep x2; rest as needed

Done

So good to get some balance and peace back in my life.  It was hard to motivate for this workout, that always happens when it’s been awhile.  But once I got going I felt really good.  Very mildly sore the next day and excited to get back in the gym.  Thanks!