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!

September 20, 2026

Daily score: 7

 #6 - 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

B. Double KB snatch; 7 reps x2; rest 90 sec

Done with 35#

C1. KB clean and jerk; 10 reps (5/5) x2; rest 1 min

Done with 35#

c2. Laying windshield wipers; 24 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 26#, best in video

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

+45# forward, sled alone backward x2

E2. Elbow plank KB pull throughs; 12 reps x2; rest 90 sec

Done with 42#

Sorry, took me forever to blog because I needed some time to edit the videos.  If I look sad juggling it’s because I had a very sad audio book on lol.  Music is way better, lesson learned.  Not my best juggle day but still making progress.  KB work was great but the balance drill was so hard!  I wish I had a set a little lighter than the 26’s.  May have to get another 20#.  Grass was different this week and the reverse bear crawl was so tough, what a wicked cool challenge.  Thanks!

September 16, 2026

Daily score: 7

 #4 - Handstand + shoulder + Isometrics

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

Done (headstands, cartwheels, FS, rebalancing)

+
A1. Single arm ring plank; 20 sec x3/side; rest as needed

Done

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

Done with 100#

A3. Hollow body rock; 1 min x3; rest as needed

Done

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

15/15/15/13/12

+
3 rounds:
30 sec side star plank/side
100 foot heavy farmers carry
30 sec copenhagen plank
100 foot revrese sled drag
1-2 min rest bw rounds

Handles plus 140

Sled plus 90

4:55

4:29

4:55

+
C1. Face pulls; 50 reps x2; rest as needed

Done

C2. Shoulder external rotations 10-12x2/side; rest as needed

12x12x2

I was smoked this day I think neurologically from the first few rides on my young horse is my guess.  I came home from the barn and took a rest before I made myself get in the gym.  I did feel better once I got moving.  Had a good FS hold or 2.  Single arm ring planks are hard but I love them.  Definitely got an ab burn on that series.  Sore the next day kinda all over.  Strongman stuff felt great.  Thanks!

September 15, 2026

Daily score: 8

#3 - Upper pulling + EST
A1. Weighted chin over bar hold (15-20#); amsap x3; rest 1 min

20#

:25/:20/:16

A2. Band assisted strict CTB pull ups; amrap unbnroken x3; rest 1 min (full range of motion and explosive since you have the band helping make your boduyweight lower)

9/7/6

A3. Singel arm rotational Ring rows 10 x3/side; rest 1 min

Done

+
12 min emom
1- amrap passive hang
2- rest
3- 20 sec ski erg sprint
4- rest

:60/6

:60/6

:60/6

+
B. GHD face up plate hold rotational twists; 20 slow controlled reps x3; rest as needed

Done with 10#

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

T-bridge

Did a pretty athletic horse ride lesson in the morning and then this in the afternoon.  Body feeling good.  Enjoyed all of this and the time to work on the thoracic bridge.  It still just feels so good when I’m done and through the next day.  Thanks!

September 12, 2026

Daily score: 7

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

B. Double KB clean and jerk; max reps in 3 min 35#/hand x3; rest to recovery bw sets
* set must be unbroken. you can rest in front rack or oh, but if you put it down, set it over. so keep reps slower

9/13/13

C. Laying windshield wipers; 20 reps x3; rest as needed

Done

D1. Weighted bear crawl; 50 feet forward + 50 feet backward x3; rest 90 sec

Sled plus 45 x3

D2. Elbow plank KB pull throughs; 10 reps x3; rest 90 sec

Done with 35#

+
16 min EMOM:
1- 10 sec airbike sprint 
2- 15 sec side star plank per side
3- 20 sec max reps TTB
4- rest 

Cals/ttb

6/10

6/12

6/12

6/10

Feeling a bit tired today after a busy week.  Boxing drills were fun!  The plank toss was hard to rebound as nicely as he did in the video.  

KB amraps were a fun challenge.  First round I tried slow singles but that was actually harder than doing bigger sets.  Reverse weight bear crawl is pretty hard!  Cool variant.  Ttb sure have improved.  Thanks!

September 9, 2026

Daily score: 8

10 - Handstand + pressing upper
30 min self directed warm ups. include new positional drills, old gymnastics bodies, and maybe things like bail outs or cartwheels.

Done (headstand, cartwheels, wall rebalancing, FS)

+
A. Bench press; build to an 3 rep max

125

B. Strict press; build to a 2 rep max

95

+
15 min amrap:
10 push ups
10 strict knees to elbow
10 single arm DB strict press 35# per side

4+10+10

+
C1. Elbow on knee external rotations; 10-12x2; rest as needed

12x12/side x2

C2. Scap pull ups; 10 reps x2; rest as needed

Done

Video of rebalancing work shows not my longest but at least the position is getting better.  I also had a nice freestanding hold I didn’t video.  

Marc was around to spot me so I got a bit more on my bench press this week.  That was a definite max.  Strict press felt same as last week.  Got further in the amrap this week because I let myself go back and forth between arms on the strict press.  All good. Thanks!

September 5, 2026

Daily score: 5, tired and back a little tight

Leg Strength

A1. Isometric split stance isometric; 10 sec ramoping up to max effort on last 3 x5; rest 30 sec

Done

A2. 2" deficit BB revrese lunges @31x1; 6-8x5/side; rest as needed
* don't let back knee touch the gound, hover just above it for the pause so you're under tension the whole set 

35x8/side

55x8

65x8

65x7

65x6

B1. Single leg weighted back extensions; 8 reps w/ 2 sec hold on each rep x3/side; rest 1 min

Body weight , no hold 

B2. Goblet hold single leg wall sit isometric; 20 sec x3/side; rest as needed

Done with 20#

+
15 min amrap:
10 sec L-sit
10 burpees
30 sec bear hug sandbag hold 
30 sec passive hang
10 burpees
* work 40 sec on/20 sec off so that you are able to work a bit faster but recover more fully and it's not grindy

4 rounds, 100# sand bag 

+
C. Arch body rock; accumulate 3 min in as few sets as possile

Skipped

The day I was gonna do this last week I woke up with a super tight bilateral low back that kept spasming.  I did a bunch of stretches and sauna and the inversion table.  Then I worked two long days and it’s finally much better 3 days later.  I still proceeded with caution on this one.  ‘A’ felt good.  The back extensions I did unweighted and without a hold and they still felt hard.  Amrap was no problem.  Skipped the arch body rocks for now, anxious not to be messed up tomorrow.  Thanks!