July 8, 2026

Daily score: 8

 #10 - Handstand + pressing upper

20 min self directed

Done

+
15 min gymnastics bodies regression cycle --> go back as you did last week and review some previous checkpoints you worked through

Done

+
A1. Amrap (-2) TTB x3; rest 75 sec

6/7/7

A2. Amrap (-2) ring push ups x3; rest 75 sec

12/13/13

A3. Ring rows; amrap (-2) x3; rest 75 sec

20/20/19

B1. Elbow on knee external rotations; 12-15x3/side; rest 30 sec

12# x13/side x3

B2. Hollow body PVC in band straight arm lat pull downs; 20 reps x3; rest 30 sec

Done 

+
Ski erg sprint 15 sec @100%
rest 30 sec
x2 sets

12 cals total

Struggled with the handstand work today but I’m sure it helped build some better strength in a better position.  I’ll video more next week.  Glutes still sore.  Everything else went smoothly.  Going in a trail horse ride today!  Thanks!

July 5, 2026

Daily score: 4 (smoked from lack of sleep/stress)

#9 - Leg Strength

A. Low bar box squat; 5x5; rest 90 sec
* same weight as last week on less rest or slightly heavier

145/145/150/155/155

B1. Single leg isometric wall sides; 30 sec x3/side; rest 1 min
* goblet hold this week heavier than last week

Done with 20#

B2. Skater jumps; 12 reps x3; rest as needed

Done

+
For time:
150 hip thrusts 95#
* mandatory 30 sec rest between set breaks

6:50

+
C1. Extended ROM calf raises @2222; amrap unbroken x2; rest 1 min

8/8

C2. Band ankle inversion/eversions; 45 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=8GSI4R2rc6s&t=78s

Done

I have a pretty busy week and despite being tired I wanted to get this workout in.  And surprisingly, it felt good.  I think I still had rage in my veins from the previous night I need to get out.  Squats felt solid.  I think the hip thrusts for time is what did a real number on my glutes.  It’s Wednesday now, three days later and I’m still sore!  Left more side than right.  Probably didn’t help that I spent the last two days stuck in an OR.  Moving around today helps a lot.  Thanks!

July 4, 2026

Daily score: 7

#8 - Handstand drills + pulling upper / landmine

A. Split jerk; 1 rep on the 30 sec x20 reps @7/10 RPE; focused on strong lockout and finish position. Switch legs per rep

100#

B. Landmine clean and jerk; 7 reps x3/side; rest as needed

35# bar +35

+45

+45

C. Gymnastic drills from session 2 or Thoracic bridge follow along cherry picking 15-20 min

Done

+
12 min emom:
1- 20 sec side plank per side
2- 30 sec hanging L hoid (bent knee if needed)
3- 40 sec sandbag bear hug march
4- 50 sec sorensen hold

Done with bent knees and 100# sand bag

+
12 min EMOM:
1- 20 sec double DB side bends
2- 30 sec hollow body rock 

Done with 50# DBs

The 4th was a nightmare here.  Reckless fireworks all around us and horses panicking.  It was awful.  I was up in the barn until 2a.  Officially my least favorite day of the year.  Next year I’m drugging all the animals.  Anyhow, I was smoked the next day and then worked a bunch and got behind blogging.  

This workout felt great before all the madness.  Really enjoying the bridge work and how it makes me feel.  It’s also got me thinking about stretching during the day and opening up my t-spine/neck.  Everything else was fun and felt good too.  Thanks!  

July 3, 2026

Daily score: 7

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

A. Tennis ball juggling drills 10-15 min - send best number of throws trying to keep three balls in the air simultaneously.

Done

B. Alterate arm throw and catch into wall - 5-10 min (throw with right hand into wall, then switch stance and catch with left hand and throw it back. alternate back and forth)

Done

C. KB clean and jerk; 10 reps x4/side; rest 1 min bw sides

Done with 35#

D. Sandbag kang squats; 10 reps x4; rest 90 sec

Done with 100#

E. Hand over hand rope sled drag; 3 min continuous x2; rest as needed to full recovery bw sets 

Done with sled plus 70#

Had fun with the tennis ball stuff.  You can see in the end of the video I’m trying to figure out how to go from two balls in my left hand first, I’ve got right to left pretty good.  Middle stuff was great.  Sled drag I did seated, hope that was right.  Enjoyed it!  Thanks!

June 29, 2026

Daily score: 6

 #6 - Handstand + pressing upper

20 min self directed

Done

+
15 min gymnastics bodies regression cycle --> go back as you did last week and review some previous checkpoints you worked through

Done

+
A1. Amrap (-2) TTB x3; rest 90 sec

6/6/6

A2. Amrap (-2) ring push ups x3; rest 90 sec

12/13/12

A3. Ring rows; amrap (-2) x3; rest 90 sec

21/19/18

B1. Elbow on knee external rotations; 12-15x3/side; rest 45 sec

12# x12

12# x13

12# x15

B2. Hollow body PVC in band straight arm lat pull downs; 20 reps x3; rest 45 sec

Done

+
Ski erg sprint 15 sec @100%
rest 45 sec
x3 sets

Done

Finally not sick.  And survived the wedding weekend on the other side of the country.  As much as I was looking forward to moving again I also am just tired from an exhausting week so I had to drag myself to get into this one and struggled a bit along the way.  But it worked and I feel like I’ve kick started again.  If only I wasn’t stuck in the OR the next two days.

 I did a vast variety of HS work and none of it felt easy but I know it counts as building blocks.  A series felt good as did the rest.  Thanks!

June 21, 2026

Daily score: 5 (long day of riding yesterday at horse clinic in sun and very little water)

#5 - Leg Strength
A. Low bar box squat; 5x5; rest 2 min
* 135-150 for all sets w/ less rest this week

135/145/150/150/155

B1. Single leg isometric wall sides; 30 sec x3/side; rest 1 min
* goblet hold this week

Done with 15#

B2. Skater jumps; 10 reps x3; rest as needed
* jump over a low hurdle this week. film and post to blog

Done

+
5 min amrap:
50 foot DB walking lunges 35#/hand
10 double DB deadlift

DL with 50’s

3 rounds plus 15’ lunge

+
C1. Extended ROM calf raises @2222; amrap unbroken x2; rest 1 min

17/19

C2. Band ankle inversion/eversions; 45 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=8GSI4R2rc6s&t=78s

Done

Yesterday was a looong hot sweaty day that ended hauling horses home in a ton of traffic.  My HRV was in the toilet this morning.  I still felt like working out.  Squats actually felt great.  It was the amrap where I hit a wall, that just felt super hard for what it was.  Did it all without issue though.  Gonna try and take it easy the rest of the day.  Thanks!

June 17, 2026

Daily score: 8

#4 - Handstand drills + pulling upper / landmine
A. Split jerk; 1 rep on the 40 sec x30 reps @7/10 RPE; focused on strong lockout and finish position. Switch legs per rep

Done with 95#

B. Landmine clean and jerk; 5 reps x3/side; rest as needed

Done with 35# bar + 35#

C. Gymnastic drills from session 2 or Thoracic bridge follow along cherry picking 15-20 min

Done, bridge work 

+
20 min emom:
1- 20 sec side plank per side
2- 30 sec hanging L hoid (bent knee if needed)
3- 40 sec sandbag bear hug march
4- 50 sec sorensen hold

Done 

Fun session.  A and B felt great.  Happy about getting a step lower on the thoracic bridge on the stall bars.  Learning to relax into it a bit.  Emom was actually pretty challenging.  Thanks!