October 5, 2026

Daily score: 7

 #1 -  Leg-Hip Hypertrophy

A1. Hip thrusts; 20 reps x3; rest 90 sec
* 2 sec pause at the top of each

Done with 105

A2. heels elevated goblet squats; 10 reps @3030 x3; rest 90 sec
* no lockouts and no bottom position, constant time under tension with no 'relaxing' on your structure

20, 26, 30#

+
20 min emom:
1- 30 sec Barbell reverse lunges from 2" platform
2- 20 sec DB calf raise per side
3- 40 sec weighted hip extension on GHD
* external rotation, core tight, glute focus with no hyperextension
4- 50 sec anterior tib raises
5- rest

75# lunge

50# db calf raise

20# wt’d hip ext

Done

+
C1. band resisted side plank clam shells; 16 reps x2/side; rest as needed

Done

C2. Copenhagen planks; 20 sec x2/side; rest as needed

Done

Mtn biked yesterday but not too hard a route. Legs felt great for this.  Definitely felt some glute burning. Thanks!

October 3, 2026

Daily score: 6

 #12 - Handstand + shoulder + Isometrics

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

Headstand play 2’ holds on stand, cartwheels, fs rebalancing on the wall, fs holds

+
A1. Single arm ring plank; 25 sec x2/side; rest as needed

Done

A2. Sanbdbag bear hug hold; 90 sec x2; rest as needed

100#, done

A3. Hollow body rock; 90 sec x2; rest as needed

Done

B. L-sit; amsap x2; rest 90 sec

:23, :24

B. KB windmill; 5 slow controlled reps x2/side; rest 1 min

Done with 26#

C1. Laying tricep extensions; 100 reps w/ light band x1; rest 1 min

Yellow band, done

C1. Face pulls; 75 reps x1; rest as needed

Yellow band, unbroken

Had a great beach getaway,  surf wasn’t great but we played some volleyball and did some beach walks.  Had some good freestand hs holds today, will video next time.  Everything else felt strong too after so many rest days.  Thanks!

September 29, 2026

Daily score: 8

#11 - Upper pulling + EST
A1. Weighted chin over bar hold (15-20#); amsap x5; rest 1 min

:27

:22

:21

:20

:29

All with 20#

A2. Band assisted strict CTB pull ups; amrap unbnroken x5; rest 1 min (full range of motion and explosive since you have the band helping make your bodyweight lower)

9/6/6/6/5

A3. Single arm rotational Ring rows 10 x5/side; rest 1 min

Done

+
1k row for time

4:01

66 cals

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

Thoracic bridge work, 2 bridges all the way to the floor

‘A’ series felt great.  I kinda hate rowing 1k but today it wasn’t so bad.  Felt good to move that way after the previous series.  I feel like that was a good time for me too.  Bridge work felt so good.  Learned to relax into it.  Thanks!

September 27, 2026

Daily score: 8

 #10 - Strongman, Reactivity, hand eye coordination, movement complexity

A. Tennis ball boxing drills: https://www.youtube.com/shorts/f7eLb8RSM_g
* you can also do some juggling but spend some time on each of these

Done

11 reps single hand on right

7 reps single hand on left

9 reps two hand juggle

B. Double KB snatch; 10 reps x2; rest 90 sec

35’s x10 x2

C1. KB clean and jerk; 12 reps (6/6) x2; rest 1 min

35x12

44x12

c2. Laying windshield wipers; 30 reps x2; rest as needed

Done

D. Single leg stance bottoms up KB strict press; tech work/challenge 10 min record best. sets of 4-6/side if you can balance that long
https://www.youtube.com/shorts/svQStoZNlZg

Done with 20 then 26, 5 reps best

E1. Weighted bear crawl; 50 feet forward + 50 feet backward x2; rest 90 sec

Sled plus 45 

Sled plus 60

E2. Elbow plank KB pull throughs; 14 reps x2; rest 90 sec

Done with 44#

We hit a volleyball back in forth before this workout.  I used to play and trying to mess around with it again.  Juggling is improving, so fun.  A bit better on the balance challenge this week.  20# much easier than the 26’s.  Grass was easier to move the sled on this week too so I went up in weight.  Thanks!

September 26, 2026

Daily score: 7

 #9 - Leg Strength

A1. Isometric split stance isometric; 10 sec ramoping up to max effort on last 3 x3; rest 30 sec

Done

A2. DB box step ups; 20 alt'ing reps x3; rest 3 min

25’s/30’s/30’s

+
5 sets:
10 burpees
30 sec wall side per side
10 weighted back extensions
10 single leg RDL/side
rest as needed to recovery bw sets

15# wt’d extensions

30’s on the rdls

4:20, 3:50, 3:52, 4:04, 3:54

+
B1. Arch body rock; accumulate 90 sec in as few sets as possile x2; rest 30 sec

3 sets/4 sets

B2. Hanging L hold flutter kick; amrap 18 sec x2; rest as needed to recovery 

Done 

Nothing too unusual here.  Felt good and maintained steady effort.  Good to get two days in a row in.  Thanks!

September 25, 2026

Daily score: 7

#8 - Handstand + shoulder + Isometrics

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

Headstands on platform, cartwheels, FS rebalancing 

+
A1. Single arm ring plank; 25 sec x3/side; rest as needed

Done

A2. Sanbdbag bear hug hold; 1:15 x3; rest as needed

Done with 100#

A3. Hollow body rock; 1:15 x3; rest as needed

Done

B. L-sit; amsap x5; rest 90 sec

:17/:18/:17

B. KB windmill; 5 slow controlled reps x3/side; rest 1 min

Done with 26#

C1. Laying tricep extensions; 20 reps x2-3; rest 1 min

20x20

25x20

25x20

C1. Face pulls; 50 reps x2-3; rest as needed

Done, yellow band

C2. Shoulder external rotations 12-15x2-3/side; rest as needed

12# x13 x3

I got this new headstand platform thing I saw at a friend’s house.  Her kid is into gymnastics and had one.  I really like it!  Feels much better on my neck than actual headstands do.  My FS holds are improving too, slowly but surely.  SA ring planks are legit, light up the entire core.  Everything else was great!  Thanks!

September 22, 2026

Daily score: 8

 #7- Upper pulling + EST

A1. Weighted chin over bar hold (15-20#); amsap x4; rest 1 min

With 20#

:26

:23

:20

:20

A2. Band assisted strict CTB pull ups; amrap unbnroken x4; rest 1 min (full range of motion and explosive since you have the band helping make your bodyweight lower)

7/6/6/5

A3. Single arm rotational Ring rows 10 x4/side; rest 1 min

Done

+
12 min emom
1- amrap passive hang
2- rest
3- 25 sec ski erg sprint
4- rest

1’ hang each round and 8 cals each round

+
B. GHD face up plate hold rotational twists; 24 slow controlled reps x3; rest as needed

Done

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

Done, thoracic bridge work

This all felt super good and was just the right workout for the day.  I also took two riding lessons after this and my body is tolerating it so well.  A little sore in the neck/shoulders the next day.  Thanks!