December 31, 2021

Daily score: 8

Workout:

#17
A1. Clean grip RDLs; 10-12x3; rest 1 min

95x12

105x12

115x12

A2. Double barrel goblet squats with heels elevated; 10 reps @2020 x3;
rest 1 min

Done x3 with 26#

B1. DB lateral step up; 12 reps x3/side; rest 90 sec

Done x3 with 15’s

B2. Sumo stance good mornings; 12 reps x3; rest 90 sec

Done x3 with 65#

C1. Hamstring curls with feet on rower @2020; 15 reps x2; rest 30 sec

Done x2 ub

C2. Anterior tib raises on wall; 180 seconds continuous x2; rest as
needed to recovery

Done x2

D1. BAnd hip flexion; 20 reps with 1 sec pause at end range of each
rep x2; rest 90 sec
https://www.youtube.com/watch?v=drh1C9wVVYI

Done x2

D2. Band clamshells; 20 reps with 1 sec pause at end range of each rep
x2; rest 90 sec

Done x2

I got sick and took a few rest days this week.  All better now.  So good to workout and feel like myself again.  I get out of sorts when I can’t workout.  This all went well.  Felt more of a struggle on the left side with the step ups and left felt weaker with the clamshells.  That banded hip flexion exercise is for real, lit up my hip flexors.  Thanks!  And happy new year!

December 26, 2021

Daily score: 8

Workout:

#16
Gymnastic bodies:
- Handstand

7,7,4

- Front lever

Body lever x3

- Manna

V-l-v x3

+
A. Supinated grip bench press @2020; 10-12x4; rest 2 min

65x12x2

65x11

65x10

B1. Seated behind the neck press; 6-8x4; rest 2 min

60x8

65x8

65x6x2

B2. Band assisted behind the neck strict pull ups; amrap unbroken
@21x2 tempo (light band tension, I'd like between 10-20 reps) x4; rest
2 min

4,5,4,4 with spotter assist

C1. Single arm DB high pulls @31x1; 8-10x3/side; rest as needed

12x10x2

15x10

C2. Bent over single arm DB trap 3 raises; 10-12x3/side; rest as needed

5x12

8x10x2

C3. Standing band internal rotations; 10-12x3/side; rest as needed

Done with red band

I really will move on with the Manna progression next time.  I used marc to assist me on the behind the neck pull ups vs a band (I can’t figure a band and pulling to behind the neck out).  At least I can pull to behind my neck with an assist.  Everything else went well and better than last week.  Thanks!

December 24, 2021

Daily score: 7

Workout:

 #15

10 min assault bike warm up
+
12 second sprint @100%

slow spin recovery 2:18
x6 sets

Done, 170 cals

+
1 min on/1 min off x48

min (3

rotations through the below)

1- goblet hold reverse lunges 35#

27, 29, 29

2- row cals 

19,16,17

3- Air squats @2220 tempo

10,10,10

4- DB russian step ups 35#/hand

To 20”

11,11,11

5- Single leg Wall sit L

Done ub x3

6- Single leg wall sit R

Done ub x3

7- Knees over toes calf raises

48, 55, 60

8- band good mornings

Green

35,32,36

+
20 min easy airdyne bike cool down, nasal breathing only

Done

It’s been a crazy week and that made getting gym time so much more valuable.  This was the perfect workout for the day and it felt great.  Air is cold and I felt a tad wheezy, the only time I feel asthma is breathing heavy in cold air.  I upped the height for the step ups and am proud of how I did.  Good stuff.  Thanks!

December 20, 2021

 Snowboarding for the day!  Felt strong and just a little sore on the lateral thighs the next day.

December 19, 2021

Daily score: 7

Workout:

#14
Gymnastic bodies:
- Handstand: FS para 9, 8, 10s
- Front lever: body lever x3
- Manna: V-L-V done x3 after the above

+
A. Seated DB arnold press; 10-12x4; rest 2 min

25x12

25x11

25x10

25x10

B. Bent over mixed grip barbell rows; 6-8x4 @31x2; rest 90 sec

75x7

75x7

75x6

75x6

C1. Strict Ring dip; amrap unbroken with 1 sec pause in ext rotation
at the top x4; rest 90 sec

9,7,76

C2. Pike position hspu with feet on box @21x1; amrap unbroken x4; rest 90 sec

10, 10, 9, 8

C3. Ring rows @2022; amrap unbroken x4; rest 90 sec

12, 10, 10, 10

+
For time:
400m double KB carry; 35# OH, 53# in farmers hold.  Switch sides as needed

11:10

I think I'm ready to move on from the V to L, woohoo!  Ring dips still feeling strong too.  The KB carry was so hard after all this arm work!  I also had no idea how far I went because my GPS watch was dead.  But I made a guess that was probably further if anything.  Thanks!

December 18, 2021

Daily score: 7 

Workout:

#13

A. Hang power clean x1/front squat x1; 1 complex on the 30 seconds for
12 min +5# avg load from last week

Done at 90#

B1. Goblet hold cossack squat; 14 reps x3; rest 30 sec

Done with 20#

B2. Adductor side plank; 40 seconds x3/side; rest 90 sec

done

C1.  KB windmill; 3 slow controlled reps x4/side; rest 30 sec

done with 26#

C2. Hamstring curls with feet on rower @2020; 12 reps x4; rest 30 sec

done unbroken

C3. Anterior tib raises on wall; 105 seconds continuous x4; rest as
needed to recovery

done

D1. Single leg DB hip thrust; 15-18x2/side; rest 30 sec

20x15

20x15

D2. DB frog pumps; 24 reps x2; rest as needed

done with one 50# db

Solid leg day with lots of challenge.  Felt well rounded lower body sore the next day.  Thanks!

December 16, 2021

Daily score: 8

Workout:

#12
Gymnastic bodies:
- Handstand- 11,6,7 FS on para’s
- Front lever- almost 3 complete body levers
- Manna- V-L-V 7/8, 1,1

+
A. Supinated grip bench press @2020; 10-12x3; rest 2 min

55x12

65x12

65x11

B1. Seated behind the neck press; 6-8x3; rest 2 min

60x8

60x8

65x6

B2. Band assisted behind the neck strict pull ups; amrap unbroken
@21x2 tempo (light band tension, I'd like between 10-20 reps) x3; rest
2 min

10,10,10 green band not behind neck

C1. Single arm DB high pulls @31x1; 8-10x2/side; rest as needed

10x10

12x10

C2. Bent over single arm DB trap 3 raises; 10-12x2/side; rest as needed

10x10

8x10

C3. Standing band internal rotations; 10-12x2/side; rest as needed

Done x12 x2 with red band

I did the v-l-v third and was still able to get a couple reps, woohoo!  The supine bench was my first time doing that and definitely felt it in a different place, posterior shoulder?, pretty cool.  I could not could not lol figure out how to use a band AND pull behind the neck on the pull ups.  Probably pretty funny to watch me try though.  I tried without a band and my shoulders just could not pull my weight like that.  So I did regular banded tempo pull ups and that was still hard.  The high pills were weird for my right shoulder, it clicked and slightly painful on the eccentric.  But I was way better on the second set.  Felt super light and easy on the left.  Good stuff.  Thanks!

December 15, 2021

Daily score: 8

Workout:

#11

10 min assault bike warm up
+
10 second sprint @100%

slow spin recovery 2:20
x6 sets

Done, total 165 cals

+
1 min on/1 min off x32 min (2 rotations through the below)
1- goblet hold reverse lunges 35#

24/28

2- row cals 

18/18

3- Air squats @2220 tempo

10/10

4- DB russian step ups 35#/hand

18/18

5- Single leg Wall sit L

Done

6- Single leg wall sit R

Done

7- Knees over toes calf raises

38/42

8- band good mornings

Purple/green

39/36

+
20 min easy airdyne bike cool down, nasal breathing only

121 cals

This felt great.  The hardest were the step ups and the wall sits.  Funny too, I think this workout made me hungry all day.  Who knows. It’s been so miserable cold and wet it was so nice to turn on the heat and workout inside.  Thanks and good luck in Dubai!

December 13, 2021

Daily score: 8 (legs kinda sore)

Workout: 

#10

Gymnastic bodies:
- Handstand 5,6,8s para’s
- Front lever: working on 3 body levers
- Manna: 3 V-L-V (done first)

+
A. Seated DB arnold press; 10-12x3; rest 2 min

20’s x12 x3

B. Bent over mixed grip barbell rows; 6-8x3 @31x2; rest 90 sec

75x8

75x6x2

C1. Strict Ring dip; amrap unbroken with 1 sec pause in ext rotation
at the top x3; rest 90 sec

7,7,7

C2. Pike position hspu with feet on box @21x1; amrap unbroken x3; rest 90 sec

10,9,8

C3. Ring rows @2022; amrap unbroken x3; rest 90 sec

9, 10, 10

+
3 rounds for time:
100 feet double KB OH hold 35#/hand
200 feet farmers carry 53#/hand

6:37

I can do the V-L-V but has to be done first, will build do doing it after some work too.  Such a great workout, sore the next day.  Was shocked at my capacity for ring dips after having not done them in awhile, felt good.  The 3rft was hardest on my traps during the farmer carry, felt the burn.  Thanks!

December 12, 2021

Daily score: 8

Workout:

#9
A. Hang power clean x1/front squat x1; 1 complex on the 30 seconds for
10 min @~70-80%

At 85

Done

B1. Goblet hold cossack squat; 12 reps x3; rest 30 sec

Done with 20#

B2. Adductor side plank; 30 seconds x3/side; rest 90 sec

Done

C1.  KB windmill; 3 slow controlled reps x3/side; rest 30 sec

Done with 26#

C2. Hamstring curls with feet on rower @2020; 12 reps x3; rest 30 sec

Done

C3. Anterior tib raises on wall; 105 seconds continuous x3; rest as
needed to recovery

Done

D1. Single leg DB hip thrust; 12-15x2/side; rest 30 sec

20x15/side x2

D2. DB frog pumps; 20 reps x2; rest as needed

With 20’s

With one 50#

Was fun to move the barbell again!  Side planks and ham curls were the hardest.  Everything went well.  Had a few things try and cramp in the upper leg throughout this workout.  Recovering in the sauna.  It’s been so cold here!  I hope Dubai is sunny and pleasant.  Thanks!

December 10, 2021

Daily score: 8

Workout:

#8
Gymnastic bodies:
- Handstand 8,9,7s on para’s
- Front lever- up, as far down as I can, and up again on stall bars x3
- Manna- V-L-V: 2 complete, one partial

+
A. Omni grip bench press; 5.5.5x5; rest 30 sec/rest 3 min (wide,
medium, narrow grip within the set)

Done at 90 (no spotter this week)

B. BB push press @41x4; amrap unbroken @50% 1rm push press x5; rest 2
min actively bw sets on ski erg

At 65

8, 6, 6, 5, 5

71 cals on ski

C1. Ring push ups; amrap unbroken into 30 sec ring plank hold x4; rest 2 min

12 x4

C2. Wide grip strict pull ups; amrap unbroken into 30 sec ring to
chest isometric hold (ring row position) x4; rest 2 min

5x4

D1. Elbow on knee external rotations; 15-20x4/side rest 1 min

10x20

12x16

12x15x2

D2. 2.5# prone plate swimmers; 3 slow controlled reps x4; rest 1 min

Done 

Such an epic arm day.  Really potent combinations.  Please to have made some gains this week.  Feeling good!  Thanks!

December 9, 2021

Daily score: 8

Workout:

#7
Gymnastic bodies:
- Handstand 6,6,7
- Front lever, trying to get a good raise on stall bars
- Manna, v-l-v, partial x3

+
30 min amrap:
50 foot revrese sled drag
50 foot forward sled push
50 foot bear KB drag
https://www.youtube.com/watch?v=f9TximDzUCI
1 min continuous banded marches
50 foot two arm OH KB carries
50 foot farmers carry
1 min continuous band good mornings (just a band wrapped around your
shoulders and standing on it)

4 rounds +drag +push +bear +1’ cont March

Sled drag was 100# D ball rev roll

Push was 100# D ball push

53# kb for bear drag

35# kbs overhead

70# kbs for farmer carry

I think we have settled into a time of year where using the sled/farmer carry outside is getting a little crazy.  It was in the 30’s and pouring rain.  I’m tough enough, I just feel like I’m getting too old to have to prove it lol.  I must say though, the switch to pushing/pulling the D ball was legit.  Have you ever rolled one of those forward for very long?  It lights up a lot of things.  

Doing the V to L after the HS/FL work, I couldn’t get all the way back up to the bar.  I really love the kb bear drag, much more challenging with the heavier kb this week.  Fun to do something new.  My glutes feel this one the next day.  

I will do my last workout today.  But no pressure, I know you have a life too.  Thanks!

December 8, 2021

Daily score: 8

Workout:

#6
Gymnastic bodies:
- Handstand 

10,6,7s on para’s

- Front lever

Working on body lever 

- Manna

V-L-V

I did it! x3

+
A. Half kneeling DB strict press; 12-15x4/side; rest 1 min bw sides

25x15x4

B. Bent over barbell rows; 6-8x5 @31x2; rest 90 sec

75x7

65x6x4

C1. Close grip bench press @4040; 6 reps x4; rest 90 sec

75x6x4

C2. Reverse grip barbell curls; @2020; 10 reps x4; rest 90 sec

45x10x1

35x10x3

D1. Barbell wrist rolls; 1 min continuous x4; rest 90 sec (alternate
forward and backward rolls per set)

With 20#

With 15# x3

D2. Bench dips @2020; amrap unbroken x4; rest 90 sec

18,17,17,17

D3. Face pulls; 15 reps x4; rest 90 sec

15x4

D4. Bent over thumbs up reverse flies; 12-15x4; rest 90 sec

8x13

8x12x3

I did the V-L-V before the front lever and HS work and was super excited to be able to do it. I did the other order the next day and couldn’t quit get there.  Everything else was pretty straightforward.  Feeling stronger!  Thanks!

December 5, 2021

Daily score: 8

Workout:

#5 

A1. Heels elevated goblet squats @3030; 12 reps x4; rest 90 sec

26# x12 x4

A2. Low bar box squat; 6, 6, 6, 6; rest 90 sec

90 x6 x4

B1. Sumo stance Good morning; 10-12x4; rest 90 sec

65 x12 x4

B2. Sumo stance RDL's @3030; 10 reps x4; rest 90 sec (use straps for grip)

105 x10 x4

B3. Anterior tib raises on wall; 90 seconds continuous x4; rest 90 sec

Done

C1. Single leg back extensions; 12 reps x4/side; rest 60 sec

Done

C2. Seated good mornings @2020 tempo; 90 sec continuous x4; rest 60 sec

35# x4

I can’t believe how long it’s been since my last workout.  I had a rest day and the three long days at work.  Sure felt good to be off and get to move.  I also rode twice.  Legs are sore the next day, mostly hams.  This all went well.  Nothing specific other than I feel like this all really strengthens my hips/pelvis.  It’s gotta be great for horseback riding too.  Thanks!

November 30, 2021

Daily score: 7 (post night call but feeling good)

Workout:

#4
Gymnastic bodies:
- Handstand, 7, 17!!!, 7s (FS para)
- Front lever 3, 10s negatives
- Manna v-l-v x3 (see video for height)

+
A. Omni grip bench press; 4.4.4x5; rest 30 sec/rest 3 min (wide,
medium, narrow grip within the set)

Done at 95#

B. BB push press @41x4; amrap unbroken @50% 1rm push press x5; rest 3
min actively bw sets on ski erg

At 65#

7,6,6,5,5

114 cals on ski

C1. Ring push ups; amrap unbroken into 30 sec ring plank hold x3; rest 2 min

11, 10, 9

C2. Wide grip strict pull ups; amrap unbroken into 30 sec ring to chest isometric hold (ring row position) x3; rest 2 min

5,4,4

D1. Elbow on knee external rotations; 15-20x3/side rest 1 min

10x15x3

D2. 2.5# prone plate swimmers; 3 slow controlled reps x3; rest 1 min

Done 

So excited to have gotten a 17s hole on the parallettes.  Huge breakthrough even if it was just once.  Also getting close on the V to L, quads were a bit crampy today.  The rest of this was an epic arm pump.  The plank and ring to chest holds were tough.  Definitely felt like a worthwhile time in the gym.  Thanks!

November 29, 2021

Daily score: 7 (tired)

Workout:

#3
Gymnastic bodies:
- Handstand 9,8,6
- Front lever 10s negatives 
- Manna v-l-v to forehead 
+
25 min amrap:
50 foot revrese sled drag
50 foot forward sled push
50 foot bear KB drag
https://www.youtube.com/watch?v=f9TximDzUCI
1 min continuous banded marches
50 foot two arm OH KB carries
50 foot farmers carry
1 min continuous band good mornings (just a band wrapped around your
shoulders and standing on it)

3 rounds plus through :50 of the banded March

Sled plus 75#

35# kb

35# kbs

Handles plus 140#

Purple band

I was dragging all day but this workout seemed to make me feel better.  Nothing special to note other than the bear crawl kb drag was new and fun.  Thanks!

November 28, 2021

Daily score: 8

Workout:

#2
Gymnastic bodies:
- Handstand 10,8,6s FS para
- Front lever 10s negatives x3
- Manna v-l-v to forehead x3
+
A. Half kneeling DB strict press; 12-15x3/side; rest 1 min bw sides

20x15

25x13

25x12

B. Bent over barbell rows; 6-8x4 @31x2; rest 90 sec

65x8

75x7

75x6x2

C1. Close grip bench press @4040; 6 reps x3; rest 90 sec

65, 70, 75

C2. Reverse grip barbell curls; @2020; 10 reps x3; rest 90 sec

35x10x3

D1. Barbell wrist rolls; 1 min continuous x3; rest 90 sec (alternate
forward and backward rolls per set)

Done, with purple band and 15#

D2. Bench dips @2020; amrap unbroken x3; rest 90 sec

14, 16, 16

D3. Face pulls; 15 reps x3; rest 90 sec

Done

D4. Bent over thumbs up reverse flies; 12-15x3; rest 90 sec

8s x15

8x13

8x12

A bit sore in the posterior chain.  Got my first full 10s HS on the paralettes!  The V to L is getting closer too.  Everything else went well.  Thanks!

November 27, 2021

Daily score: 8

Workout:

#1
A1. Heels elevated goblet squats @3030; 12 reps x3; rest 90 sec

20, 26, 26

A2. Low bar box squat; 6, 6, 6; rest 90 sec

85, 90, 90

B1. Sumo stance Good morning; 10-12x3; rest 90 sec

55x12

65x12

75x10

B2. Sumo stance RDL's @3030; 10 reps x3; rest 90 sec (use straps for grip)

95,105,115

B3. Anterior tib raises on wall; 90 seconds continuous x3; rest 90 sec

Done 

C1. Single leg back extensions; 12 reps x3/side; rest 60 sec

Done

C2. Seated good mornings @2020 tempo; 90 sec continuous x3; rest 60 sec

With 35# bar, done

Great session, felt like work :).  Last round of the B series got a little messy at 75 and 115, may have been a little bit too heavy.  Ant tib raises are pain and I bet I’ll be feeling it tomorrow too.  The seated good mornings were interesting and a great stretch for my hips.  Thanks!

November 23, 2021

Daily score: 7 (low back kinda tweaky from riding, felt better after workout)

Workout:

#8
Gymnastic bodies:
- Handstand 

5/8/8s FS para

- Front lever

3, 10s negatives

- Manna

3, V-L-V to forehead

+
A1. BB bench press; 6, 6, 6, 6; rest 1 min

90, 90, 90, 90

A2. BB strict press; 12, 12, 12, 12; rest 1 min

50, 55, 55, 55

A3. Push ups; 24 reps AFAP x4; rest as needed to recovery

1:24

1:32

1:44

1:53

B. Wide grip band assisted strict pull ups @2020; amrap unbroken x4; rest 90 sec

7,7,6,5

C1. Tall kneeling two arm DB top to top strict press; 20 alt'ing reps
x3; rest 90 sec (both hands hold the DB oh and the other DB presses)

20s x3

C2. Bent over thumbs up reverse flies; 12-15x3; rest 90 sec

12x12

10x12

8x12

+
c2 bike sprint 18 seconds @100% high damper out of saddle
slow spin recovery low damper 2:42
x3 sets

92 cals

I’m sure this isn’t news to you but my body seemed to learn it today- the paralette HS teach balance to come more from the shoulder than the hands.  It’s harder lol.  This is a legit arm workout, it’s hard to type after it.  I’ll be lucky if I can throw the saddle over my horse.  Was barely making the 6 and 12 on the last couple sets of the A series.  And I felt my abs on the push ups.  Shocked I could still press anything over head by the time for the top to top.  I was maxed out on the flies, totally spent.  I’m done with what you sent thus far and work the next three days so won’t be able to workout until Saturday.  Thanks!

November 22, 2021

Daily score: 8

Workout:

#7
Gymnastic bodies:
- Handstand 

7,6,6s FS para 

- Front lever

10s negatives 

- Manna

Above forehead x3, video

+
EMOM 25 min
1- 40 sec max distance double KB carry 53#/hand
2- 40 sec max distance reverse sled drag
3- 40 sec sandbag bear hug step overs 20"
4- 40 sec max distance prowler push (heavy and grinding)
5- rest

Done, sled plus 80#, 60# sand bag

 Making progress on the V-L-V!  The emom felt eerily familiar after the farm chores I did this morning ;), good stuff.  Definitely getting farm strong.  My adductors are getting jacked from riding too.  It was 30 some odd degrees today and I did get a bit tight in the chest (breathing) after each prowler push.  Calmed down with a minute of rest tho.  Thanks!

November 21, 2021

Daily score: 8 (hami’s sore but not as bad as last week)

Workout:

#6
Gymnastic bodies:
- Handstand 

About 6s x3 FS para

- Front lever

Neg plus body lever x3 (see video)

- Manna

To above forehead x3 (v-l-v)

+
A. Seated DB arnold press; 12-15x4; rest 2 min

20s x14

x12 x3

B. Supinated grip eccentric only pull ups; accumulate 8 reps @20
second slow controlled eccentric; rest as needed be sets

Done

C. Barbell skull crushers; 18 reps x4; rest 2 min

45, 40, 40, 40

D1. Seated barbell wrist curls; 18 x2; rest 60 sec

12# DBs

10s

D2. Behind the neck seated BB press; 10 reps x2; rest 60 sec

55, 55

D3. pike position hspu with feet on box; amrap unbroken @3030 x2; rest 60 sec

5, 5

D4. Bent over DB elbowing rows @41x2; 6-8x2; rest 60 sec

15x8

15x8

Great session.  Could barely re-do my pony tail at the end.  Let me now how my body lever stuff looks, I know it’s shallow but was the best I had today.  Made some progress on height with the V-L-V though!  Thanks!

November 19, 2021

Daily score: 8

Workout:

#5
A. Front foot elevated split squats @5050; 6 reps x5; rest 2 min

15’s x6 x5

B1. Rear foot elevated DB rdl's @42x1; 6-8x4; rest 30 sec

20’s x8

X6

X7

X7

B2. Back squat @3131; 3-5x4; rest 30 sec

65x5

75x5

85x4

85x3

B3. Goblet hold lateral lunge; 7 reps x4/side; rest 30 sec/rest as needed

26# x7/side x4

C1. Short hamstring isometric; 15 seconds @maximal tension x4/side; rest 30 sec

Done

C2. BB good mornings @2020; 12 reps x4; rest 3 min

35, 45, 55, 60

Great session.  Much less cramping on the hamstring iso this week.  Feeling good!  Thanks!

November 15, 2021

Daily score: 7 (tired after concert last night)

Workout:

#4
Gymnastic bodies:
- Handstand (10s FS para)

5-7 seconds x3

- Front lever (10s negatives)

Done x3

- Manna (v-l-v)

To forehead x3

+
A1. BB bench press; 6, 6, 6; rest 1 min

95,95,95

A2. BB strict press; 12, 12, 12; rest 1 min

55,55,55

A3. Push ups; 24 reps AFAP x3; rest as needed to recovery

1:35

1:58

2:00

B. Wide grip band assisted strict pull ups @2020; amrap unbroken x4; rest 2 min

7,7,6,6

C1. Tall kneeling two arm DB top to top strict press; 20 alt'ing reps
x3; rest 2 min (both hands hold the DB oh and the other DB presses)

15s

20s

20s

C2. Bent over thumbs up reverse flies; 12-15x3; rest 2 min

5s x15

8s x12

8s x12

+
c2 bike sprint 15 seconds @100% high damper out of saddle
slow spin recovery low damper 2:45
x3 sets

88 cals

So I just saw your video of the vertical front levers and it inspired me.  I think I’ve been trying to get too close to the floor and then I can’t change direction.  Will send you a video next time and see what you think.  The ‘A’ series was a for real pump.  The last set felt like max effort on the barbell.  And I did the push ups as quick singles.  Wide pull ups felt stronger than regular grip.  Arms are totally shot now.  Thanks!

November 14, 2021

Daily score: 7

Workout:

#3
Gymnastic bodies:
- Handstand (10s FS para)

6-8s x3

- Front lever (body lever)

Partia x3

- Manna (v-l-v)

Partial x3

+
EMOM 20 min
1- 40 sec max distance double KB carry 53#/hand
2- 40 sec max distance reverse sled drag
3- 40 sec sandbag bear hug step overs 20"
4- 40 sec max distance prowler push (heavy and grinding)
5- rest

Done, sled plus 70# for both, 60# sand bag

Effective workout. Working on more integrity on the gymnastics stuff.  Backing down a few steps to get more strength.  Emom was great, lots of running involved too.  Plus 2 hours of horse back riding too!  Thanks!

November 10, 2021

Daily score: 7 (soreness)

Workout:

#2
Gymnastic bodies:
- Handstand (10s FS para)

6,5,6

- Front lever (10s neg vert body lever)

Done x3

- Manna (v-l-v)

Partial x3 

+
A. Seated DB arnold press; 10-12x3; rest 2 min

20x12x3

B. Supinated grip eccentric only pull ups; accumulate 6 reps @20
second slow controlled eccentric; rest as needed be sets

Done

C. Barbell skull crushers; 15 reps x3; rest 2 min

35x15

40x15

45x15

D1. Seated barbell wrist curls; 15 x2; rest 90 sec

10# DBs

12# DBs 

D2. Behind the neck seated BB press; 8 reps x2; rest 90 sec

55, 55

D3. pike position hspu with feet on box; amrap unbroken @3030 x2; rest 90 sec

5

5

D4. Bent over DB elbowing rows @41x2; 6-8x2; rest 90 sec

10#s x8

12#s x8

Great workout, some total body soreness the next day.  I couldn’t do the wrist curls with the barbell because it really irritates my right wrist. DBs were better.  Loving the track we’re on.  Thanks!