May 25, 2021

Daily score: 8

Workout:

#3
A. Hanging alternating leg lifts; 20 reps x3; rest 90 sec

Done 

B1. Single leg DB hip thrusts; 15 reps x3/side; rest 1 min

20, 15, 15

B2. Sled drag; 1 min continuous and heavy x3; rest 1 min

Sled plus 115 x3

B3. Prowler push; 1 min continuous and heavy x3; rest 3 min

Sled plus 90 x3

C. Hyperbolic stretching series

Done 

+
gymnastic bodies:
- handstand, 5rnds of 3 tries for 10s FS HS

8/4/4

10/4/10

6/4/5

7/10/8

10/4/3

- rope climb, 5rnds of 3 very strict pull ups

Done

- side lever, 5rnds of 3 full windshield wipers on stall bars

.5 rep x5 rounds

+
Assault bike sprint 10 seconds @100%
assault bike 50 seconds easy
Assault bike 20 seconds @100%
assault bike 1:40 easy
Assault bike 30 seconds @100%
Assault bike 2:30 easy
x4 sets

Done, 201 cals

Sled series had my legs wobbly at the end of each push.  The full windshield wipers are sooo hard!  I can’t get my legs all the way back up in the middle of the rep.  A work in progress.  Felt good on the bike.  In the sauna after :). Going out of town to mountain bike for a few days for my birthday so not sure when my next workout will be, but lots of riding!  Thanks!

May 24, 2021

Daily score: 8

Workout:

#2
A. Bent over single arm DB alternating rows; 20 reps x3; rest 1 min

30’s

20x3

B1. Strict toes to bar; amrap unbroken x3; rest 30 sec

3/3.5/4

B2. Alternating V ups; 20 reps x3; rest 2 min

20x3

+
20 min amrap
Cals on the assault bike
(Starting at 0 and getting off every 2 min to perform 10 alt'ing KB
snatch @35#)

140 cals

Perfect workout to fit in before evening shift today.  I think the alternating kbs helped me get improved form.  Took me a bit to get a good rhythm with the hand switch.  Also had time to sauna after!  Thanks!

May 19, 2021

Daily score: 8

Workout:

Mountain biking 

2.5 hours, I do believe we shaved about 15 minutes off our usual route.  Feeling faster/stronger.  D/t work and a horse show I’m going to, I won’t be able to workout again until Monday.  But I will get to horse back ride some :).  Thanks!

May 18, 2021

Daily score: 8

Workout:

#1
A1. Sandbag bear hug alternating step ups; 1 min max reps x3; rest 1 min

60# to 20 inch

14, 15, 14

A2. Sumo good mornings; 10-12x3; rest 1 min

55x12

60x12x2

A3. Seated band single leg knee extensions; 30 reps x3; rest 1 min

Done x3 (15 per leg)

A4. Box squats; 4-6x2; rest as needed to recovery

85x6

85x5

85x5

B. Hyperbolic stretching series

Done

+
Gymnastic bodies 2 sets of each:
- handstand (3x10s freestanding hold)

3/4/10

4/10/4

- side lever (stall bar windshield wipers 3x2r)

2/2/2

2/2/2

- rope climb (3x10s negative pull up)

10/10/10

10/10/10

- front lever (60r hollow body rocks)

22/22

+
Assault bike 20 min easy (sprint 5 seconds on the top of each minute)

161 cals

The box on the box squats was a bit lower than last week, made it more challenging but I liked the feel in my hips.  Middle split is still slow progress some of it is d/t the strain it puts on my knee since the knee wants to flex more than the muscle wants to stretch.  Finding the new rep/round schemes a bit weird on gymnastics bodies.  Just seems like a lot fewer reps than the old way.  I hope I’m doing it right.  The stall bar thing I think maybe I need to work on not letting my hips come off the bar so much.  Low back felt tired on the hollow body holds or rather abs tired so back got worked and I didn’t get to far.  Bike felt good.  Horse riding time!  Thanks!

May 17, 2021

Daily score: 8

Workout:

#20
25 min amrap:
10 band assisted strict CTB pull ups
10 DB strict press (light)
10 ring rows (~45 degree body line)
10 DB bench press (light)
50 sandbag carry
50 foot farmers carry

5 rounds plus through the sand bag carry of round 6

20# press and bench, 70# sb, 50# db’s for farmer

+
Progressive Assault bike 21 min.  Incremental pace jumps at
6-11-15-18-20 min so you are doing intervals of 6/5/4/3/2/1 min.

201 cals (100-220+ watts)

So good to get moving and feel like myself again.  CTB were what got slow on the amrap.  Was a great mix.  Loved getting a bit of a burn on the bike, that’s an interesting thing trying to keep paces and escalate. Thanks!

May 12, 2021

Daily score: 8

Workout:

Mountain biking, 2.5 hours

A beautiful day riding in the forest.   Felt strong and coordinated.  Marc tuned up my bike and it felt great too.  Feeling better about the race!

May 11, 2021

Daily score: 7

Workout:

#19
A. Seated pike lifts; 20 reps x3; rest 2 min

Done

B1. Singel leg DB hip thrusts; 10 reps x3/side; rest 1 min

25# x10/side x3

B2. BB frog thrusts; 15 reps x3; rest 2 min

45x15

65x15

75x15

C. Good mornings; 12-15x3; rest 2 min

65x15x3

D. Hyperbolic stretching series

Done 

+
gymnastic bodies handstand/rope climb/side lever

HS, partial handstand foot rebalance, 3x2s:

5 rounds of 3x2s

RC, 6s supinated lockout

x5

Side Lever, reverse leg raises on stall bars, 2r

x5

+
Assault bike 20 min for max cals

229 cals, tried to keep above 170 watts

Back was tight this morning but everything went fine.  Bike was hard!  I was tired after the first 2 mins but it actually got better as I warmed up.  Thanks!

May 10, 2021

Daily score: 7

Workout:

Dance class

Great to be back in class.  Learned some cool back bends and boy was my back tight the next day.  All good though.

May 8, 2021

Daily score: 8

Workout:

#18
A. Plank renegade rows; 20 alt'ing reps x2; rest 2 min

With 20’s

With 25’s

B1. Supinated grip strict pull ups; amrap.amrap x3; rest 30 sec/rest 2 min

8/3

6/3

5/3

B2. Supinated grip push ups (fingers facing toes); amrap unbroken x3; rest 2 min

12,12,12

C. Single arm KB snatch; max reps in 3 min @35# (switch as needed)

40

+
Bike 30 seconds @100% max sustainable pace
easy recovery 1  bw sets
x3 sets
bike easy 5 min
x3
(9 total sets)

400 watts avg for first 3

390 second three

380 third

Total 197 cals

Great session.  Although the supinated series did feel weird, just the rotation through the elbows, it felt better than I recall in the past.  I still am not great at the kb snatch but I love working on it.  35 is sadly slightly heavy, was fun tho.  The bike sprints- I went hard.  I could barely stay on the bike at the end to cool down and even got borderline wheezy.  Having that sustained wattage number to push to stay at really keeps me driving.  Got in the sauna after this one and then I was pleasantly physically spent for the day.   Thanks!

May 6, 2021

Daily score: 7

Workout:

#17
A1. Rear foot elevated split squats; 6-8x2/side; rest 1 min

10# x8/side

15# x8/side

A2. Sumo stance goblet squats @3030; 4-6x2; rest 1 min

20# x6

26# x6

A3. Narrow stance heels elevated goblet squats @3030; 4-6x2; rest 1 min

20# x6

26# x6

A4. Box squats; 4-6x2; rest as needed to recovery

85# x6 x2

B. Hyperbolic stretching series

Done

+
Gymnastic bodies 2 sets of each)
- handstand (5 wall taps with toe in a freestanding HS + mobility)

Done, x3

- side lever (10 straddle prone leg raises + mobility)

Done, x3

- rope climb (5 hinge rows + mobility)

Done x3

- front lever (60 hollow body rocks + mobility)

60, 47, 36

+
Assault bike 20 min easy

Done, 156 cals

Good to be back.  Had some labs done and found out I’m a bit anemic.  Can’t wait to fix that problem and see what it feels like to oxygenate better :).  Legs series felt great, I didn’t go crazy because I am certain I will be quite sore having been awhile since I squatted. I did the same gymnastics stages as last time since I had workout brain and couldn’t figure out the new website design, thank you for the help for next time.  I did 3 sets since I had the time.  Bike felt great.  Did a ton of shoveling, hauling, and spreading bark chips after this, was great!  Thanks!