October 22, 2026

Daily score: 8

 #7- Upper hypertroghy + core

A. Max sets of 3 unbroken strict pull ups in 12 minutes

15 at 10 mins/ 18 total

B. Max sets of 5 unbroken strict push ups in 12 minutes
** try to match or beat your score to 10 min then go for 2 min longer

21 at 10 mins/ 25 total

C1. Seated DB tricep extensions; 35 reps x3; rest 90 sec

Done with 8’s

C2. Seated bicep curls; 25 reps x3; rest 90 sec

Done with 12’s

+
20 min emom:
1- 25 sec adductor side plank per side
2- 30 sec seated medball rotational twists
3- 35 sec arch body rocks
4- 24 Alternating toe touch V-ups
5- rest

Done, 20# medball

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

Missed

Felt so good on the pull ups and push ups!  Was good to have a goal at 10 mins too.  C series was a good pump and challenging on the 3rd round.  Enjoyed the emom.  I was rushing to an appt so I had to skip my t-bridge session :(.  Will try and do it today.  Thanks!

October 19, 2026

Daily score: 6 had a big weekend

#6- 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; 8 reps/side x3; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg

Done, bar plus 35

C. Landmine rotations; 24 alt'ing reps x3; rest 90 sec

Done with 35# bar

D. Double KB snatch x3 / OH walking lunge 25 feet / double kb hang clean and jerk x8 - 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 carr

Done with 26’s

+
Row sprint 12 seconds at 100%
rest 48 sec
Bike sprint 12 seconds @100%
rest 48 sec
Ski erg sprint 12 seconds @100%
rest 48 sec
12 burpees to 6" touch AFAP
rest 3-6 min
x2 rounds

1) 3/7/3 cals, :37

2) 4/9/4 cals, :36

Took all 3 horses overnight to a horse park over the weekend. Was super fun but a lot of work and I am zapped.  This felt good though.  Juggling with 2 in each hand was so hard!  Made 3 back and forth feel easier.  Everything else went well.  Ready to chill now :).  Thanks!

October 14, 2026

Daily score: 7

#5- Leg-Hip Hypertrophy
A1. Hip thrusts; 20 reps x3; rest 75 sec
* 2 sec pause at the top of each

Done with 105

A2. heels elevated goblet squats; 10 reps @3030 x3; rest 75 sec
* no lockouts and no bottom position, constant time under tension with no 'relaxing' on your structure
** youn can use the same weight with less rest this week or if last week was easy go up in weight even with the rest shrinking

Done with 35# kb

+
25 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# barbell

50# db

20/20/bw/10/10 db for hip ext

Done

+
C1. band resisted side plank clam shells; 18 reps x2/side; rest as needed

Done

C2. Copenhagen planks; 30 sec x2/side; rest as needed

Done

Some soreness next day not as much as last week.  Those hip thrusts definitely light up the glutes.  Got a little tension behind my right knee on the 2nd set of hip extensions so backed off the weight and did fine.  All good.  Thanks!

October 11, 2026

Daily score: 8

 #4 - Handstand + sprints/crawls + Grip

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

Done

+
2 sets:
5 burpees
8 cals ski erg
rest 3 min bw sets

:42

:41

+
A. a/b march technique work 15 min
https://www.youtube.com/watch?v=2LAg2FFAXbo

Done

+
15 min amrap:
25 foot bear crawl slow and controlled
20 sec pinch plate hold
25 foot lateral bear crawl
20 sec farmers hold
25 foot lateral bear crawl other direction
30 sec DB wrist curls
25 foot reverse bear crawl

25# pinch plates

Handles plus 140 farmer hold

10# wrist curls

4 +25 +20

Glutes and calves sore next day,  arms/shoulder girdle still sore from Saturday too.  Love it.  This all felt great.  Marches took some coordination to get right.  Amrap flowed nicely.  Thanks!

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!