October 10, 2026

Daily score: 8

 #3- Upper hypertroghy + core

A. Max sets of 3 unbroken strict pull ups in 10 minutes

15 sets

B. Max sets of 5 unbroken strict push ups in 10 minutes

21 sets

C1. Seated DB tricep extensions; 30 reps x3; rest 90 sec

5’s/8’s/8’s

C2. Seated bicep curls; 20 reps x3; rest 90 sec

12’s/12’s/12’s

+
15 min emom:
1- 20 sec adductor side plank per side
2- 20 sec seated medball rotational twists
3- 30 sec arch body rocks
4- 20 Alternating toe touch V-ups
5- rest

Done with 20# med ball

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

T-bridge

Really enjoyed this.  Happy with my pull up and push up volume.  Felt good throughout.  Let me know what I can improve on the t-bridge.  I feel like it should look more like a ‘u’ than a rectangle.  Thanks!

October 8, 2026

Daily score: 8

#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

Done

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

Done, bar plus 35

C. Landmine rotations; 20 alt'ing reps x3; rest 90 sec

Done, bar plus 10

D. Double KB snatch x3 / OH walking lunge 25 feet / double kb hang clean and jerk x6 - accumulate 3 complexes (use weight you can control OH in the lunge. if the OH portion is too hard you can go a bit heavier and lunge in farmers carry

Done with 26’s x3

+
Row sprint 10 seconds at 100%
rest 50 sec
Bike sprint 10 seconds @100%
rest 50 sec
Ski erg sprint 10 seconds @100%
rest 50 sec
10 burpees to 6" touch AFAP
rest 3-6 min
x2 rounds

3/7/3 cals, :30 

3/7/3 cals, :28

I gotta get some more balls to juggle, I don’t have 4 that are the same and trying the both sides thing with different balls was real hard.  Had some great sets of 12 with just the right side today.  Landmine work felt great.  So did the complex, I think 35’s woulda been a big jump but maybe I’ll try it next time.  Thanks!

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!