April 29, 2021

Daily score: 9

Workout:

#16
22 min amrap:
6 strict pull ups
6 strict press @70% 1rm
6 ring rows
6 push ups

70# press

7 rounds +6 +1

+
Gymnastic bodies rings;
- reverse muscle up

30s false grip straight arm hang x5

I did it!

- LARS

5r ring flys with straps in a plank

5, 4/1 (full/partial), 5, 3/2, 2/3

+
Assault bike 10 seconds @70%
Assault bike 10 seconds @75%
Assault bike 10 seconds @80%
Assault bike 10 seconds @85%
Assault bike 10 seconds @90%
Assault bike 10 seconds @95%
assault bike 1 min easy
x8
* try to increase the wattage by 25-75 watts for each incremental pace jump.

162 cals total

From 150-375+ watts

Feeling great!  I have never been more active in my life.  And so many things I love.  It’s a balancing act listening to my body and deciding how much to ask of it each day.  My work days are rest days and that helps me relax while I’m there versus stressing about getting out to rush home and workout.  That’s been a big source of stress relief actually.  I feel like these workouts are a perfect support to all I am doing.  And I imagine I will always get more gym time during the winter and less as outdoor stuff is in season along with farm projects.  Horse back riding has been such a fun addition.  It provides a deep satisfaction and happiness I remember having as a kid when I rode.  But my coordination is long gone and such a good thing to challenge my body to get back.  Still doing dance just missed a couple weeks d/t scheduling.  And mountain biking about once a week.  Farm stuff is tons of heavy wheel barrow pushes/pulls/dumps, single arm carries, shoveling, shoulder carries, squatting, etc.  So fun.  It’s starting to look super nice AND vegetable are popping up in the garden!

As for this workout:

Loved the amrap.  I did the first set of pull ups unbroken then in 2’s.  I made it to the 5th round on strict press and then had to split them.  The rest I did unbroken.  Straight arm false grip hangs are so much harder than they look, I was determined to just struggle through them no matter what.  Everything else was uneventful and good.  Thanks so much!

April 25, 2021

Daily score: 8

Workout:

#15
A. Banded hip flexor march; 40 reps w/ 2 sec pause at end range of
each rep x3; rest 2 min
https://www.youtube.com/watch?v=fUXYpjP1cs4

Done

B. Barbell hip thrust; build to a 5rm

195

C. Weighted sorensen hold; 75 sec x3; rest 2 min

5# x75 seconds x3

D. Hyperbolic stretching series

Done

+
gymnastic bodies handstand/rope climb/side lever

HS: (five wall touches x5 plus mob) Done!

RC: (5 hinge rows plus mob) Done!

SL: (10 reverse leg raises plus mob) Done!

+
15 min amrap:
12 cals assault bike
50 foot walking lunge

10 rounds even

I worked the last three days and had been dying to move and workout.  Felt so good to get in the gym.  Moderately sore the next day, mostly legs.  I feel like my splits progression stagnated a bit, maybe d/t the horse back riding tightening up my adductors and most definitely d/t how my gym frequency has decreased.  The HS wall touches were harder than I thought, would be easy to do sloppy ones but pretty hard to do them slow and controlled.  Everything else went well.  Enjoyed getting my HR up in the amrap.  Thanks!

April 21, 2021

Daily score: 8 (finally feeling good again!)

Workout:

Mountain biking 2.5 hours

Felt amazing and legs never seemed tired.  I meant to say how similar to mountain biking that last interval series felt.  I feel like most of the sprints out mountain biking are around 30 seconds and it’s so good for me to learn what my 100% sustainable feels like.  Good stuff. Thanks!

April 20, 2021

Daily score: 6 (post night shift and a week of coughing)

Workout:

A. Single arm ring row to reach; 10 reps x5/side; rest 30 sec bw sides

Done

B. Supinated grip barbell rows @31x2; 6-8x5; rest 2 min

75x8

85x6x4

C. Hinge rows; 12 reps x5; rest 2 min

Done

+
Bike 30 seconds @100% max sustainable pace
easy recovery 5:30-4:30-3:30-2:30-1:30-:30  bw sets
x7 sets

Done, 360 ish watts

188 cals

Working out made me feel so much better!  Funny how I forget that.  Felt amazing and loved getting my gym time.  I think it was great for my lungs too.  Sore the next day, all around shoulders/lats, not terrible tho.  I did horse back ride again too, amazing what a leg workout that can be, mostly adductors.  Heading mountain biking today :).  Thanks!

April 14, 2021

Daily score: 8 (legs sore)

Workout:

6 hours of yard work with friends who came to help followed by dance class

April 13, 2021

Daily score: 8 (some glute soreness)

Workout: 

2.5 hours mountain biking

Felt great.  Seemed like I climb a little faster, tried to keep pressure on my legs the whole time.

April 12, 2021

Daily score: 8

Workout:

#13
A. Sandbag bear hug banded marches; accumulate 7 min AFAP
https://www.youtube.com/watch?v=sHCqY3JHMGA

Done in 8:15 (heavier bands than last time, green plus purple)

B. Hyperbolic stretching series

Done

+
Gymnastic bodies;
- handstand (Chinese HS, 60s x5, plus mobility)

Completed!

- side lever (straddle leg raise x10, plus mobility)

Completed 

- rope climb (10 Bulgarian ring rows, plus mobility)

Completed 

- front lever (60r hollow body rocks plus mobility)

44, 38, 40, 40, 32

+
Assault bike 40 min easy

289 cals

March definitely lit up my glutes and low back.  Stretching is going so well and I feel like it’s really keeping me pain free in my hips.  So cool.  The Chinese handstand was actually way easier for me than the forearm supported.  Prone straddle raises nearly made my glutes cramp the first couple sets.  Everything else was status quo.  Mountain biking tomorrow :).  Thanks!

April 10, 2021

Daily score: 8

Workout:

#12
20 min amrap:
5 strict pull ups
5 strict press @70% 1rm
5 ring rows
5 push ups

8 rounds plus 4 pull ups (70# press)

+
Gymnastic bodies rings;
- reverse muscle up

30s straight arm false grip hang

:22, :22, :20, :20, :20

- LARS

Strap ring fly, 5r

3 full/2 partial, 4/1, 4/1, 3/2, 2/3

+
Assault bike 10 seconds @70%
Assault bike 10 seconds @75%
Assault bike 10 seconds @80%
Assault bike 10 seconds @85%
Assault bike 10 seconds @90%
Assault bike 10 seconds @95%
assault bike 1 min easy
x6
* try to increase the wattage by 25-75 watts for each incremental pace jump.

Approx: 125,175,225,275,325,375+

120 cals total

So good to get gym time.  Press and pull ups were hardest in amrap but felt strong.  I made the ring rows steep.  I jumped forward on the rev muscle up progression because the bent arm hang fires my already tender elbows.  Their straight arm was hard but not painful.  Everything else was great!  Loved the burn on the bike.  Thanks!

April 9, 2021

 Daily score: 7

Workout:

Mtn biking and wing foiling!

2.5 hours of biking and less than an hour in the water.  Felt great on the bike, about 2 hours was climbing.  We have a lot to learn in the water but it’s a blast being a total novice and getting too tickle a new part of the brain.  Thanks!

April 5, 2021

Daily score: 6 kinda tired

Workout:

#11
A. Banded hip flexor march; 30 reps w/ 2 sec pause at end range of
each rep x3; rest 2 min
https://www.youtube.com/watch?v=fUXYpjP1cs4

Done 

B. Barbell hip thrust; build to a 10rm

145

C. Weighted sorensen hold; 1 min x3; rest 2 min

Done with 10#, 5#, bodyweight

D. Hyperbolic stretching series

Done

+
gymnastic bodies handstand/rope climb/side lever

HS: 60s forearm supported x5, done!!!!!

RC: 10 elevated ring rows x5, done!

SL: 10r circle ups plus mobility x5, done!

+
15 min amrap:
10 cals assault bike
10 alt'ing box step ups 20"

Missed :(

Worked hard all weekend and have dance class tonight then riding tomorrow.  It’s all good, just very physical and super busy trying to keep up with life in general.  I missed the amrap because I was already at 2 hours and out of time.  Super excited about the progress on all three gymnastics categories.  It’s like I had a break through on the handstands.  Just felt super stable.  Killed myself to get that last one, wasn’t about to quit at 4.  Everything else went well, super close on the forward splits.  Thanks!

April 3, 2021

Daily score: 8

Workout:

#10
A. Single arm ring row to reach; 10 reps x4/side; rest 30 sec bw sides

Done

B. Supinated grip barbell rows @31x2; 6-8x4; rest 2 min

55x8

65x8

75x7

75x6

C. Hinge rows; 12 reps x4; rest 2 min

Done, unbroken 

+
Bike 30 seconds @100% max sustainable pace
easy recovery 5-4-3-2-1 min bw sets
x6 sets (rest is decreasing each set, try to maintain power per set)

Total 160 cals

Average 330-336 watts

Soooo good to get in the gym.  This will be followed by a day of farm labor but I’m feeling energized for it.  The farm work is really making me stronger I think.   I feel leaner and like it’s total body work.  Only tweak is some right elbow muscle attachment ‘heat’, but it’s manageable.  All of this felt great.  Hinge rows feel stronger than in the past.  I did some ring dips just to see how they feel and felt so strong.  Felt great on the bike too.  Thanks!