October 31, 2020

Daily score: 8

Workout:

#3
Handstand 1:

PE3 stretches/mobility- complete

PE3 forearm headstand (60s x 5)- 

:20, :60, :30, :60, :60

Rings -  Ring mobility + LARS

Ring plank with straps (60s x 5)-

:25, :30, :30, :33, :26

Rings - Ring mobility + Reverse muscle up

False grip bent arm hang (60s x 5)

:32, :20, :23, :20, :20

+
15 min amrap:
10 calories ski erg
30 seconds battle ropes
10 feet hs walk

5 rounds +10 +10 seconds

I’ve been frustrated about not getting in the gym.  I worked the last three days longer shifts and got home too late.  Today, even though we had some work to do in the field we made it a priority to workout first.  I just can’t lose this vital part of my life.  The good news is we won’t be putting in fencing forever.  It’s such a physical job.  There’s no way I could workout after.  

I love these gymnastics progressions.  I want to be this kind of strong.  I found the forearm headstand was all about getting my neck and forearms aligned correctly, I think I have it figured out now.  Definitely exposed some weaknesses today.  Challenged my wrists but they held up well, were just tired with the tools later.  But my elbows were the weak spot on the ring plank with straps and the false grip bent arm hangs.  I’m sure the being double jointed makes these things a bit more challenging but even more important.  WOD felt great.  Love getting practice HS walking while out of breath.  Thanks!

October 26, 2020

Daily score: 8 (excited for some gym time but body pretty tired from fencing)

Workout:

#2
A1. Two arm KB front rack wall sits 53#; amsap x3; rest 1 min

With 35’s

:30

:40

:45

A2. Barbell hip thrusts; 6-8x3; rest 1 min

125x8

145x8

155x8

A3. Stability ball hamstring curls; 10 reps x3; rest 1 min
* keep A3 as slow and controlled as possible on the eccentric.  And
before each lowering, elevate your hips as high as you can get them

Done 10x3

B1. Barbell in place lunges; 10 reps x3/side; rest 1 min

35x10/side

45x10/side x2

B2. Goblet squats @4441; 4 reps x3; rest 1 min

20#

4x3

C. Reverse sled drags; 100 feet x4; rest 3 min (as heavy as you can make it)

Sled plus 160

Sled plus 160

160 dropped to 135

135

We have been slaving out in the field Friday, sat, sun.  Most of the posts are in and we are starting to plan the shelter.  I also worked Saturday night shift so there was only so much I could ask of my body.  But happy to squeeze a workout in today.  Hands and wrists are the most sore, and elbows, lats triceps lol, but my legs were pretty ready to go.  Right big toe struggled with the lunges for who knows why.  I couldn’t even begin to front rack two 53# kbs so went with 35’s.  Didn’t want to over strain my wrists either.  I fell a few times on the sled drags.  The ground was wet and I eventually gave in and took weight off.  With 160# it took me about 1:45 to go 100 feet.  I would get stuck periodically.  Great workout.  Love the sled.  So proud of you and Noah.  I hope you are feeling the same.  Thanks!

October 22, 2020

Daily score: 7 (feeling good just a little leftover cough and congestion)

Workout: 

#1
Foundation 1 - Front lever

Made it through PE2: 60s of hollow body rocks  + mobility

Handstand 1

Stretches

4 exercises done at PE 2

Completed PE 2: 5 rounds of headstand holds 60s + mobility

Foundation 1 - Rope climb

PE 2: shoulders just off ground ring rows + mobility, 5 rounds of 15 reps and 15s=

9,9,7,7,7

+
10 min amrap:
10 DB push press 35#/hand
20 sec side plank per side
5 calorie assault bike sprint (must be max effort each time on this,
record peak wattage for each of these sprints)

4 rounds +10 +20s

Max watts 667

Felt great to move again.  Had some great static HS holds in warm up.  WOD had my chest burning.  Ready to get on track.  Thanks!

October 14, 2020

Daily score: 8

Workout:

Day 2 -
Handstand 1 - wrist stretches + other warm up drills + progression 1
from freestanding hs hold

Made it through 60 seconds of tripod x5 with the mobility 

Rings - Ring mobility (all 8 drills, I sent the link to a band to buy
but for now just an every day light exercise band for each hand will
work)

Done

Rings - Reverse muscle up (if you cannot perform a minute, which i
don't think you'll be able to on your first try, just perform them as
amraps)

:29, :27, :25, :20, :23 (False grip bent elbow hang)

This went really well.  Took me about 75 mins, probably mostly d/t learning the movements.  Feeling excited to be on these pathways!  Thanks!

October 13, 2020

 Daily score: 8

Workout:

Day 1 -
Foundation 1 - Front lever - progression 1

Bent knee hollow body hold 1’ plus mobility

Done x5

Foundation 1 - Single leg squat - progression 1 (work to full depth on these)

15 reps assisted squats plus leg lifts

Done x5

Foundation 1 - Rope climb

Ring rows x15 plus mobility

Done x5

This took about an hour.  The most difficult were the one minute bent knee hollow body holds.  I did them as they instructed and they are more difficult with the toes just a couple inches off the floor.  But I made it through all 5 rounds with good integrity.  The squats seemed fine at the time but my hip did flare up when I got in bed and I finally gave in and took a little ibuprofen in order to sleep :/.  I also had some weird quad cramping last evening after the squats.  Maybe my legs have been lazy for too long.  Ring rows went well, again, I followed the technique to a tee which made them a liiiittle more difficult.  About to do day 2 soon!  Thanks! 

October 2, 2020

Daily score: 8

Workout:

#2
A1. Wide grip chin over bar hold; amsap x4; rest 30 sec

:20, :22, :16, ;14

A2. Wide grip weighted pull up; 2-3x4; rest 30 sec

10x3

10x2

5x2

5x2

A3. CTB pull up; 15 reps AFAP x4; rest 3 min

Done, pull ups first 3 sets then ctb

B1. Bent over barbell to chest isometric hold; 15 seconds x4; rest 30 sec

Done x4 with 75#

B2. Bent over barbell rows; 10-12x4; rest 30 sec

65x12

65x10x3

B3. Ring rows; amrap.amrap x4; rest 30 sec/rest 3 min

7:5, 7:4, 6:5, 5:4

C. Band shoulder routine;
https://www.youtube.com/watch?v=1YHIV4a81Os&t=4s&pbjreload=101

Done 

This all went well.  Did mostly pull ups to avoid a chest bruise tomorrow which happens sometimes.  Arms were so incredibly shot by the end.  And it took me forever to remember how to butterfly pull ups. Glad I got this in!  Thanks!

October 1, 2020

Daily score: 7

Workout:

#1
A1. Rear foot elevated DB split squats @22x1; 6-8x5; rest 90 sec

10#/hand x6/leg

10x7

10x6x3

A2. Single leg sorensen hold; 30 seconds x5/side; rest 90 sec

Done

B1. Isometric back squat (from the bottom of the squat, set the bar on
pins and push up against it); 15 sec ramping tension x5; rest 90 sec

Done

B2. Barbell hip thrusts; 10 reps with 2 sec pause at the top of each
rep x5; rest 90 sec

105x10x5

C1. Seated band leg extensions; 20 reps x4; rest 90 sec

Done

C2. Stability ball hamstring curls; 20 reps x4; rest 90 sec

Done

C3. Hollow body rock; 1 min x4; rest 90 sec

Done

Happy to get this one in.  RFESS left leg is weaker.  Felt a little faint after these as well as the hip thrusts.  Legs/hami’s were shot by the end.  Thanks!

September 30, 2020

Daily score: 8

Workout:

#4
A. HS walk tech work 10-15 min

Done, best: 21’ unbroken walk, :24 second static freestanding hold

B. Ring muscle up tech work 10-15 min (hip to rings, transition drills, etc)

Done

+
20 min amrap:
5 strict press @70% 1rm
5 strict ring pull ups
5 ring push ups
5 ring rows
10 V-ups
10 hip extensions on GHD

6 rounds

Handstand work felt great today.  Whereas I felt clumsy on the rings.  Great amrap again.  Arms were shot and lats and upper back are sore the next day.  Thanks!