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!

September 1, 2026

Daily score: 8

12- Upper pulling + EST

A. Weighted pull up; build to a 3rm

26

B. Tuck ice cream makers; 10 reps x3; rest as needed

Done

C. Single arm rotational ring rows; 10 reps x3/side rest as needed

Done

D. Bird dog single arm row; 10 reps x3/side; rest as needed
https://www.youtube.com/watch?v=IrMVMZoQum4

20/25/25

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

Done, thoracic bridge 

+
echo bike 3 min for max cals

50 cals

+
stretching/cool down 15 min

Done

Pull ups felt great!  The ice cream makers were a first and got hard at about rep 7.  Enjoyed everything else as well, no issues.  Thanks!

August 30, 2026

Daily score: 8

11- Strongman, Reactivity, hand eye coordination, movement complexity

A. Tennis ball juggling drill - This week try out two balls same hand. Record best number per side

R/L 7/5

B1. KB snatch; 12 reps x4/side; rest 1 min

Done with 35

B2. Landmine rotational twists; 24 reps x4; rest 1 min

Bar plus 10#

C. KB windmills; 6 reps x4/side; rest as needed bw sides

Done with 26

D1. Single leg hip airplane; 4 slow controlled reps x3/side; rest as needed

Done

D2. Single leg rotational hops; 16 reps x3/side; rest as needed
(2 full circles in both directions this week)

Done

E. Supine windshield wipers; 20 reps x3; rest as needed

Done

Got stuff driving/sitting all day for friend’s birthday thing.  Made me crazy by the time I got home in the evening!  Was so happy to get to workout.  Juggling is getting better, working on not walking forward/staying in one place.  Everything else felt great and really captured my focus.  Thanks!

August 27, 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

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

120

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

3 rounds +10 +10 +7 on left

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

10# x12

12# x12

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

Done

Had a good handstand day rotating between using the wall to rebalance and headstand pike reps and cartwheels both ways.  It’s coming along.

Bench and strict press felt solid.  I feel like I’m gaining strength her, hitting numbers that were hard 10 years ago.  

DB press in the amrap was harder on the left, had to split them up.  

Thanks!