March 29, 2021

Daily score: 7

Workout:

#9
A. Sandbag bear hug banded marches; accumulate 5 min AFAP
https://www.youtube.com/watch?v=sHCqY3JHMGA

Done in 5:30 (green band)

B. Hyperbolic stretching series

Done

+
Gymnastic bodies;
- handstand

:33, :36, :45, :38, :35

- side lever

Twisting arch ups, 10x5

Done

- rope climb

Elevated rows

8,10,6,7,7

- front lever

60 hollow body rocks

60, 36, 30, 34, 30

+
Assault bike 30 min easy

175 cals

We worked hard weeding and hauling dirt yesterday all day.  My back was shot by the end of the day but after a good 9 hours of sleep I felt good today.  Marches lit up my lateral glutes.  Stretching felt so great after.  Everything else went well.  My right elbow is a little hot I think from shoveling.  But only feel it on the ring rows.  Dance class tonight!  Thanks!

March 25, 2021

Daily score: 6 feeling sapped 

Workout:

#8
A1. Weighted pull ups; 2-3x5; rest 90 sec

22.5x3

22.5x2x4

A2. Strict BB press; 6-8x5; rest 90 sec

75x8

80x6

75x6x3

B1. Bent over single arm DB rows; 10-12x2/side; rest 45 sec

35x12

35x10

B2. DB bench press; 12-15x2; rest 45 sec

35’s x12 x2

+
Gymnastic bodies handstand/rope climb

HS, forearm supported) :40, :30, :31, :31, :31

RC, elevated ring rows) 8,6,5,6,6

+
Assault bike 12 sec @100%
48 sec easy spin
x10
* perform for max cals

Missed :/

It’s been a busy and physical week with a lot of yard work.  I work all day on the farm after this one too.  I didn’t get to do the bike because the farrier showed up early for the donkeys. Probably okay, because I did a ton of wheelbarrow pushing and we are going to ride on Saturday.   I just felt timid on the handstands, need to get my gusto back.  It will come :).  Looking forward to working tomorrow to get some rest!  Thanks!

March 23, 2021

#7
A. Crossover low box step up; 24 reps x2; rest 2 min

Done with 35# kbs x2

B1. DB reverse lunges; 24 reps x2; rest 1 min

Done with 35# dbs x2

B2. Goblet squat cossack squats; 20 reps x2; rest 1 min

Done with 20# kb x2

C. Hanging straddle leg lifts @2121; amrap unbroken x3; rest 2 min

6,7,7

C. Hyperbolic stretching series

Done

+
gymnastic bodies handstand/rope climb

HS, forearm supported) :46, :48, :46, :44, :32

RC, elevated ring rows: 7,6,6,5,6

+
Assault bike 6 min time trial for max cals
rest 2 min
x2
* try to beat total cals from last week's 12 min TT

76/73 (tried to keep 180-190 watts), 149 cals total (13 more than last week)

Legs are sore again the next day but not as bad as last week.  I did have dance class in the evening after doing this in the morning and I think that helped the soreness a lot.  I'm super close on the splits with the left leg forward, pretty crazy.  I hit a bit of a wall at 4 mins on the second 6 mins on the bike, at least I know I was pushing it.  Thanks!

March 22, 2021

Daily score: 9

Workout:

#6
A1. Strict pull ups on rope; amrap x4; rest 1 min

6,6,5,5

A2. Ring rows @2020; amrap x4; rest 1 min

9,9,9,8

A3. DB cuban press; 15-20x4; rest 2 min

5x15x4

+
Side lever/front lever gymnastic bodies

SL, arch ups plus weighted side bend) completed 

FL, hollow body hold 60s) completed!!!!!

+
Bike 1 min @75%
Bike 1 min easy
Bike 1 min @85%
Bike 1 min easy
Bike 1 min @95%
bike 1 min easy
x3
* hit higher paces/wattages/cals on this week versus last

174 cals

Upped the watts to: 185, 225, 265

Felt great after a solid night of sleep.  Super excited to have broke through the hollow body holds, that hurt.  Bike felt great too, I know I went harder, I think I got the same cals because I was slower during the rest time.  Legs still a little sore.  Thanks!

March 21, 2021

Daily score: 5 (post night shift, zero sleep, felt fried)

Workout:

#5
A's with ankle weights
A1. Laying adductor flies; 125 reps AFAP x1; rest 1 min
A2. Seated straddle lifts; 60 reps AFAP with 1 sec pause; rest 1 min
A3. Seated pike lifts; 60 reps with 1 sec pause AFAP; rest 1 min
A4. Standing hamstring curls; 60 reps per side AFAP x1

Done

B. Hyperbolic stretching series

Done

+
Gymnastic bodies handstand and rope climb

HS, 60s forearm supported)

:37, :36, :38, :38, :30

RC, elevated rows, 10r: 6,6,6,6,6

+
Assault bike 30 min easy

Done, 190 cals

Kinda fried but a workout seemed like the perfect thing to keep me awake until bedtime.  Felt pretty good other than the handstands.  Easy spin on the bike was perfect.  Thanks!

March 20, 2021

Daily score: 6 (sore, mostly quads, but all over)

Workout:

#4
A1. Weighted pull ups; 2-3x5; rest 2 min

15x3

20x2

20x3

22.5x2

22.5x2

A2. Strict BB press; 6-8x5; rest 2 min

75x8

80x7

80x6

75x6

75x6

B1. Bent over single arm DB rows; 10-12x2/side; rest 1 min

35x11

35x12

B2. DB bench press; 12-15x2; rest 1 min

35x15

35x12

+
Gymnastic bodies handstand/rope climb

HS/forearm supported) :30, :20, :35, :43, :43

RC/elevated rows 10r x5) 6, 5, 5, 6, 5

+
Assault bike 10 sec @100%
50 sec easy spin
x10
* perform for max cals

102 cals

Up to 750+ watts

I think my quads got more sore after this workout.  I went pretty hard on the bike.  Feeling overall sore at the start of this one, felt the worst on the handstands, everything else went okay.  Strength is building.  Thanks!

March 19, 2021

Daily score: 8

Workout:

#3
A. Crossover low box step up; 20 reps x2; rest 2 min

With one 35# kb

With two 35# kbs

B1. DB reverse lunges; 20 reps x2; rest 1 min

With 35# db’s x2

B2. Goblet squat cossack squats; 16 reps x2; rest 1 min

With 20# kb x2

C. Hanging straddle leg lifts @2121; amrap unbroken x3; rest 2 min

5, 8, 8

C. Hyperbolic stretching series

Done

+
gymnastic bodies handstand/rope climb

HS, forearm supported) :60, :40, :53, :34, :23

RC, 15 ground ring rows) 15 x 5!!!!

+
Assault bike 12 min time trial for max cals

136 cals, avg around 170w

Felt great and worked hard on everything.  Whole body is sore the next day, worst is the glutes.  Sooo happy to have moved on with the rope climb progression.  I’ve been hoping in our new sauna after working out for 45 mins followed by a cold shower.  I’ve never felt better.  Body just feels amazing and I’m sleeping like a rock.  Getting super close on the front-back splits.  And I cannot express how good it is to not have that hip/low back issue I had for forever.  Doing Cossack squats with weight with zero pain felt like living in someone else’s body.  I’m may not be setting Open PR’s but there’s real progress happening here and it feels so good.  Thank you for the support!

March 18, 2021

Daily score: 8

Workout:

#2

A1. Strict pull ups on rope; amrap x3; rest 1 min

Right up 5

Left up 6

Right up 5

A2. Ring rows @2020; amrap x3; rest 1 min

10,10,9

A3. DB cuban press; 15-20x3; rest 2 min

With 5’s

15, 15, 15

+
Side lever/front lever gymnastic bodies

SL, 10 overarch x5, completed

FL, hollow body hold 60s x5:

:40, :42, :40, :45, :40

+
Bike 1 min @70%
Bike 1 min easy
Bike 1 min @80%
Bike 1 min easy
Bike 1 min @90%
bike 1 min easy
x3

174 cals

70 approx 170w

80 approx 210w

90 approx 250w

Had dance the night before, went well.  Cuban press lights up the back of my neck by the 10th rep.  Great movement.  The side lever overarch seemed easy but made me sore on my sides the next day, pretty cool.  Loving getting on the bike daily and feeling like I’m getting some of that fitness back.  Thanks!

March 14, 2021

Daily score: 8

Workout:

#1
A's with ankle weights
A1. Laying adductor flies; 100 reps AFAP x1; rest 1 min
A2. Seated straddle lifts; 50 reps AFAP with 1 sec pause; rest 1 min
A3. Seated pike lifts; 50 reps with 1 sec pause AFAP; rest 1 min
A4. Standing hamstring curls; 50 reps per side AFAP x1

Done

B. Hyperbolic stretching series

Done

+
Gymnastic bodies handstand and rope climb

HS, forearm supported, 60s)

:60, :60, :36, :40, :20

RC, 15 ground ring rows) 15, 11, 9, 11, 11

+
20 min: Assault bike
0-1 Sprint for max cals
1-5 easy spin
5-8 3 min for max cals
8-10 easy spin
10-20 30 sec on/30 sec off at tough aerobic pace

20 cals for the 1 min (avg 270 watts)

44 for the 3 min (avg 240 watts, fell off to 150 for the last minute)

200 amping up to around 250 for the last 10 mins

192 cals total

Did this in the morning before a day of yard work.  Hopped in the sauna after, feels so good.  Straddle pike lifts were the hardest of the A series.  Everything else went well.  Really was giving all I had for the last minute of the 3 minute sprint but fell way off output wise.  Thanks!

March 11, 2021

Daily score:

Workout:

#8
A1. Weighted pull ups; 2-3x5; rest 2 min

15x2

15x2.5

15x3

15x2

15x2

A2. Strict BB press; 6-8x5; rest 2 min

75x8

75x8

75x7

75x7

75x6

B1. Bent over single arm DB rows; 10-12x2/side; rest 1 min

35x11x2

B2. DB bench press; 12-15x2; rest 1 min

35x12x2

+
Gymnastic bodies handstand/rope climb

HS, forearm supported 60s) 

:60!

:60!

:45 (forearms on fire)

:30

:20

RC, 15r ground ring row)

12,10,9,9,8

+
Assault bike 90 sec
30 sec rest
x2
* perform this for max calories and try to beat last week's 3 min
time trial by summing the cals

29/25 cals (54 total beating 49 from last week)

270/240 watt average 

Great workout before heading out of town.  We got a sauna and hopped in after, so great.  Can’t remember the last time I sweated like that. Stoked to get two one minute HS holds, progress.  Also had dance class a couple nights ago that was tough but strength and flexibility wise.  Ready for more starting the 14th.  Thanks!

March 6, 2021

Daily score: 8

Workout:

#7
A. Lunge matrix; accumulate 7 reps per leg x3; rest as needed bw sets
- Curtsy lunge, reverse lunge, lateral lunge, forward lunge, cross
over lunge =1 rep

Done

B1. Side lying straight legged leg raises; 18 reps x3/side; rest 1 min
B2. Adductor side planks; 40 seconds x3/side rest 1 min
B3. Adductor flies; 40 reps x3; rest 1 min

Done 

C. Hyperbolic stretching series

Done

+
gymnastic bodies handstand/rope climb

HS/forearm supported) :42, :50, :48, :48, :30

RC/15 ground ring rows) 15, 10, 10, 9, 8

+
30 seconds assault bike @tough pace (~3 min pace)
30 seconds assault bike easy
x12

129 cals, around 220-230 watt pace

Very focused workout, happy to get it in before a full day of spring farm chores.  I was so beat by the time I hit the sheets, in a good way.  Happy with my progress, body is feeling so great.  Thanks!

March 3, 2021

Daily score: 8

Workout:

#6
EMOM 24 min
1- 20 sec passive hang on rope (L high)
2- 20 secBent arm ring row hang
3- 20 sec passing hang on rope (R high)
4- rest

Done

+
Side lever/front lever gymnastic bodies

SL/10r elbow plank twists) x5 done

FL/60s hbh) :45, :35, :35, :26, :30

+
Bike 5 min @tough effort
bike 90 sec easy
x3

Skipped because we were headed out to mountain bike.

+1.5 hours mountain biking

Great combo with riding.  Hip flexors were fatigued from yesterday but felt pretty good considering it was my 4th workout in 2 days.  Love what we’re doing.  No hip pain and feeling strong.  Thanks!

March 2, 2021

Daily score: 9

Workout:

#5
A's with ankle weights

5#

A1. Laying adductor flies; 40 reps x3; rest 1 min
A2. Seated straddle lifts; 12 reps with 1 sec pause x3; rest 1 min
A3. Seated pike lifts; 12 reps with 1 sec pause x3; rest 1 min
A4. Bird dogs; 12 reps x3/side; rest as needed

Done

B. Hyperbolic stretching series

Done

+
Gymnastic bodies handstand and rope climb

HS/60s forearm supported) :53, :30, :43, :31, :42

RC/15 ground ring rows) 15, 8, 8, 8, 8

+
EMOM 12 min
1- 10 sec sprint
2- 15 sec sprint
3- 20 sec sprint
* slow spin recover after each sprint

130 cals total 

Great session.  Making progress.  Bike intervals were legit, harder than that looks on paper.  Went to dance class the evening after this and did more leg lifts, definitely had tired hip flexors the next day.  Good stuff.  Thanks!

February 28, 2021

Daily score: 9

Workout:

Mountain biking, 2 hours 

Finally!  A sunny day and one trail ready to ride without snow.  Felt sooooo good.  I used gears I don’t need at the end of the season but all and all happy with my legs on the climb.  I just love riding, felt so good to be back out there.  Thanks!

February 27, 2021

Daily score: 8

Workout:

#4
A1. Weighted pull ups; 2-3x4; rest 2 min

10x3

12.5x3

15x2

15x2

A2. Strict BB press; 6-8x4; rest 2 min

55x8

65x8

70x8

75x7

B1. Bent over single arm DB rows; 8-10x2/side; rest 1 min

35x10/side x2

B2. DB bench press; 10-12x2; rest 1 min

35x12 x2

+
Gymnastic bodies handstand/rope climb

HS (forearm supported)- :50, :44, :22, :35, :25

RC (15 ground ring rows)- 15, 9, 8, 7, 7

+
Assault bike 3 min for max calories (use 30/30 intervals as target pace)

49 cals (kept around 220 watts)

Great workout.  Amazing how my weighted pills ups have fallen off not doing them.  Happy to finally get 15 ring rows, sure did fall off after that.  The last 40 seconds on the bike felt like forever.  A great burn.  Thanks!