July 30, 2021

Daily score: 8

Workout:

#6
Gymnastic bodies:
- Handstand (FS 10” HS)

X3, done

- Front lever (body lever)

X3, not quite legit, done

- Manna (hanging straight leg raise)

X3, done

+
A1. Strict hspu; amrap unbroken x4; rest 1 min

6, 6, 6, 4

A2. Max distance hs walk in 30 sec x4; rest 3 min

14, 14, 18, 20

B1. Strict pull ups; amrap unbroken x4; rest 1 min

6, 5, 5, 5

B2. Ring rows; amrap unbroken x4; rest 3 min

10, 8, 7, 6

Feeling good.  Super happy with my HS walking progress.  Overall sore the next day.  Thanks!

July 29, 2021

Daily score: 6 (dog kept us up all night barking)

Workout:

#5
A. Box squats; 6-8x5; rest 2 min

75x8

80x8

85x8

90x6

90x6

B. Barbell hip thrusts; 10-12x5; rest 90 sec (1 sec pause at the top
of each rep)
Same weight or heavier than last week

95x12

105x12

115x12

125x12

135x10

C. Barbell hip thrust; 10 sets of 3 @93% of last week's 3rm; rest 45 sec bw sets

At 190

Done 

D1. Heavy farmers carry; 75 sec continuous x3; rest 1 min

Handles plus 4, 25’s

Done 

D2. KB front rack isometric holds; 75 sec continuous x3; rest 1 min

Two 35’s

Done

D3. VMO squats; 12 reps @3030 tempo x3; rest 1 min
https://www.youtube.com/watch?v=FurqMH43NcU&t=22s
* level 1/2/3

Done

Not sure what was going on with the dog last night, took him out twice but he still kept having fits in his crate.  We’re all so tired today.  Still so happy to have gym time.  Back felt and little odd after squatting so I started easy on the hip thrusts.  Also, I forgot to do the 1 second pause last week :/, but did it this week. Felt good through these.  Heavier hip thrusts were tough.  Everything else was hard but went well.  Low back is just feeling super lax.  Will be fine.  Body just getting used to all this again.  Thanks!  And best of luck!  Watching from afar. 

July 27, 2021

Daily score: 7 (pretty sore upper body)

Workout: 

Wing foiling on the river.  I probably was in the water for just shy of 60 mins but I was smoked.  Granted my upper body was sore from yesterday but holy moly if this isn't a total body workout.  Mostly upper body I guess but even my abs are sore the next day.  It's a lot of pulling the wing agaist the wind and bracing and grip.  SOOOOO fun.  When the board pops up on the foil it feels like flying.  Not that I can maintain that for long but it keeps you after it.  Pretty sore the next day, taking a rest day.  Thanks!

July 26, 2021

Daily score: 7 (sore legs and upper back)

Workout:

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

done x3

- Front lever (body lever)

partial reps x3

- Manna (hanging straight leg raise)

+
A. Strict press; 8 reps x5; rest 2 min (build to an 8rm on the 3rd
set, then do 2 more sets at that weight)

55, 65, 70, 70, 70

B. Weighted eccentric only pull ups; 3 reps with 4 sec descent x5; rest 2 min

26, 31, 35, 35, 31

C. Bent over barbell rows; 8-10x3; rest 2 min

65x10

70x10

75x8

Everything is a little sore getting back into the lifting.  Nothing bad though.  Neck felt like it was going to spasm and lock up my looking to the right after this one but Marc and some mobility saved it.  Struggled with the handstands today, my upper back was tight after the dead lifts I think.  Everything else felt good.  Thanks!

July 25, 2021

Daily score: 8

Workout:

#3 

A. Deadlifts; 5x5; rest 2 min

125, 135, 145, 155, 155

B1. Single leg RDL; 8-10x2; rest 1 min bw sides

20x10

30x10

B2. Banded marches with sandbag; 1 min x2; rest 1 min
https://www.youtube.com/watch?v=sHCqY3JHMGA

done x2

C1. Gliding leg curls; 20 reps x3; rest 90 sec
https://www.youtube.com/watch?v=KlCOhWuPGBU

20x3 (split last set)

C2. Single leg glute bridge on box; 10 reps x3/side; rest 3 min
https://www.youtube.com/watch?v=j7NtYfoG7LQ

done

D. Fast feet; 100 reps AFAP x3; rest 1 min
https://www.youtube.com/watch?v=Kik4D32xmEs

done

Felt so good to DL again and put some weight on the bar.  I really have missed this.  It's funny but nothing is quite the same as weight lifting, it 'feels' like working out to me.  Gliding leg curls are tough, grip gets burned a bit by the third set.  Hams are a bit sore the next day but otherwise feel good.  I did do a bit of mobility and massage after this workout.  Thanks!

July 23, 2021

Daily score: 8 legs/butt/back a bit sore 

Workout:

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

Done x3

- Front lever (body lever)

Partial x3

- Manna (hanging straight leg raise)

Done x3

+
A1. Strict hspu; amrap unbroken x3; rest 1 min

5/6/5

A2. Max distance hs walk in 30 sec x3; rest 3 min

11/17/16

B1. Strict pull ups; amrap unbroken x3; rest 1 min

6/5/4

B2. Ring rows; amrap unbroken x3; rest 3 min

10/8/7

I have to say the new gymnastics bodies format is so confusing.  For each of the things it says to do three rounds of 1 rep.  I did a few more attempts just to work on integrity but this seems like a weird way to gain mastery.  Everything else went well.  I made the ring rows more like ground rows.  Thanks!

July 22, 2021

Daily score: 8

Workout:

#1

A. Box squats; 6-8x4; rest 2 min

85x6

75x8

75x8

80x8

B. Barbell hip thrusts; 10-12x4; rest 90 sec (1 sec pause at the top
of each rep)

105x12

125x11

135x10x2

C. Barbell hip thrust; build to a 3 rep max

205

D1. Heavy farmers carry; 1 min continuous x3; rest 1 min

Handles plus 4, 25# plates 

Done 

D2. KB front rack isometric holds; 1 min continuous x3; rest 1 min

35’s, done

D3. VMO squats; 10 reps @3030 tempo x3; rest 1 min
https://www.youtube.com/watch?v=FurqMH43NcU&t=22s
* level 1/2/3

Done (zero assist)

Stoked to have the race behind me and get lifting again.  Thanks for getting me going even in the midst of Games prep.  This felt perfect and I was high on getting back in the gym.  Box squats felt heavy at 85 and I’m sure I will be sore.  Amazing how far what is ‘heavy’ has fallen.  ISO kb hold was harder than it sounded.  And I love the VMO squats.  Spent some time stretching too and was shocked at how much less external rotation my right hip has, as photographed.  Thanks!

July 12, 2021

Daily score: 8

Workout:

#2
Bike 10 min easy

Done 

+
Bike 2 min @tough pace
Bike 2 min @moderate pace
x10

423 cals

+
5 sets:
10 burpees
20 cals bike @100% effort
bike easy spin to recovery bw sets

Done 

Range: 1:57-2:04 (1:19-1:31 bike)

+
Bike 10 min easy

Done

Feeling good.  So great to be going into the race without any tweaky spots.  Now I just work and travel out there.  Will keep you posted!  Thanks!

July 10, 2021

Daily score: 8

Workout:

#1 

A. Barbell anchored torso twists; 24 reps x3; rest 1 min

85# barbell

Done

Bike 10 min easy
+
Bike sprint 10 seconds @100%
bike 50 seconds @tough effort
bike 3 min easy
x5

246 cals

+
5 rounds for time:
20 cals bike
30 seconds plank hold

9:38

+
bike 10 min easy

66 cals

+hyperbolic stretching 

I added some things from the workout I missed earlier this week.  Abs are a little sore the next day, love those barbell twists.  Legs are feeling great on the bike!  Encouraging.  I’m basically there on the front splits, just need to let myself relax to the floor.  Hot sweaty weather helps.  Thanks!

July 6, 2021

Daily score: 7

Workout:

#8
A1. Weighted pull ups; 2-3x6; rest 1 min

12.5x3

15x3

20x3

26x2

22.5x2

20x2

A2. Strict DB press; 8-10x6; rest 1 min

25x10x6

B1. Ring push ups; amrap unbroken x6; rest 1 min

15, 11, 11, 11, 10, 10

B2. Ring rows; amrap unbroken x6; rest 1 min

13, 11, 12, 12, 12, 12

C. Single arm KB clean and jerk; amrap in 5 minutes (35#.  Switch arms
as needed)

43

+
Assault bike 30 min easy

203 cals

I switched up the order to do an upper body workout today since my legs are smoked from our ride yesterday.  This was perfect.  Nothing particular to note.  Thanks!

July 5, 2021

Daily score: 6 (felt sluggish)

Workout:

3 hours mountain biking

2400 feet climbing

Another new trail.  We did two loops and it starts with a pretty epic climb.  Good to feel like I got a solid hard training ride in.  Better late than never!

July 2, 2021

 Daily score: 8

Workout:

Mountain biking

3 hours 

We tried a new trail and it was good to not know what was up around the corner.  Kept me on my toes.