September 23, 2021

Daily score: 7 (somewhat sore)

Workout:

#9
A1. Seated DB russian twists; 30 reps x3; rest 1 min

Done with 20#

A2. Tuck ups; 20 reps x3; rest 1 min

Done

A3. Tall kneeling band crunches; 20 reps x3; rest 3 min

Done with black band

+
12 min amrap:
10 toes to bar
5 burpees to 6" reach
5 box jumps 24" (step down)
25 foot heavy prowler push

4 rounds +10 +3 

+
bike 15 min easy cool down

107 cals

Ab series went great.  Box jumps were hard!  Kinda funny how long it’s been since I jumped 2-footed to 24”.  Once I got it in my head again it was fine.  Spent most the time on the TTB.  Feeling good!  Thanks!

September 22, 2021

Daily score: 8 (tad sore)

Workout:

 #8

A. Barbell hip thrusts; 10, 10, 10; rest 2 min
* increase load from last week

165,165,165

B. Hang power snatch; 3 reps on the min for 10 min (moderate load, high speed)

Done at 65#

C1. Rear foot elevated DB split squat jumps; 10 reps x3/side; rest 30 sec

10’s, bw, bw

C2. Row sprint; 12 seconds @100% x3; rest 30 sec

4,4,4 cals

C3. Single leg barbell hip thrusts; 15 reps x3/side; rest 3 min

Done with 35# barbell

Did this after a lot of heavy wheelbarrow pulling and poo shoveling.  Felt like a good farm morning.  The jump split squats were not really jumps with the db’s, could barely get off the ground and couldn’t do the right leg without a break.  Body weight was better but still hard.  Single leg hip thrusts burned too.  Will be feeling this one.  Felt great to snatch :). Thanks!

September 21, 2021

Daily score: 9

Workout:

#7
Gymnastic bodies:
- Handstand (10s FS parallettes)

Maybe 6s x3

- Front lever (vertical body lever)

X3 but partial, working on quality 

- Manna (v-L-v)

X3 to forehead!

+
A1. Strict press; 6, 6; rest 20 sec

75,75

A2. Bench press; 12, 12; rest 20 sec

75,75 (6/6 on second set)

A3. DB push press; 24, 24; rest 2 min

20,20 unbroken for both

B1. Bent over barbell rows; 6, 6, rest 20 sec

95,95

B2. Ring rows; 12, 12; rest 20 sec

12 ub, 6/6

B3. Band assisted strict pull ups; 24, 24; rest 2 min

3’s, 3’s with green band

Making progress on the parallettes.  The second round of ‘a’ was all out.  Near failure on the last strict press and bench was max effort in the second set of 6.  Felt great!  Sauna time :). Thanks!

September 18, 2021

Daily score: 9

Workout:

#6
A1. Hanging L hold; 30 sec x3; rest 30 sec

Done in 15’s, 10’s, 10’s

A2. Two arm KB clean and jerk; 10 reps x3; rest 2 min

With 35’s x3

B1. Toes to bar; 25 reps x2; rest 30 sec

Done in 2-3’s x2

B2. Farmers walk; 100 feet heavy x2; rest 90 sec

Plus 140# x2

C1. Prowler push; 50 feet x3; rest 30 sec

Plus 80# x3

C2. Bike sprint 30 seconds x3; rest 2 min

11,11,11 cals

Damn did I get behind on blogging.  Been focusing on getting my horse under saddle.  Since she could kill me it does seem to take a bit of priority.  Trying to at least sit in the saddle everyday and gently let it evolve.  Anyhow, what I remember was this workout went well and the prowler lit up my legs.  Was a bit sore in the glutes the next day.  Love that thing.  So effective.  Thanks!

September 15, 2021

 Daily score: 9

Workout:

Outdoor day

Wind wing foiling

No clue how long I was out there but it was enough to make me hungry and sore all over the next day.  Such a good time.  If the wind hadn’t died we would have kept at it until we could hang on anymore.  Thanks!

September 14, 2021

Daily score: 7

Workout:

#5
Gymnastic bodies:
- Handstand (paralette 10s FS handstand) 

max 6 seconds

- Front lever (Vertical body lever)

partial x3

- Manna (V to L to V)

partial (eye level) x3

+
A1. Front squat; 6, 6, 6; rest 30 sec

95

A2. DB step ups; 12 reps x3; rest 30 sec

with 35's

A3. single arm DB thruster; 24 reps x3; rest 3 min (12/side)
* stop squats at parallel
** heavier on FS/step ups than last week

with 25#'s

done x3

Kicking up on the parallettes went a little better today after watching closely how the guy in the video does it.  Still not as much control of balance in my wrists as I have in my hands.  Vertical body lever is hard!  Easier if I start and the top and come down and back up.  The whole A series was challenging, step ups the worst.  Thanks!

September 11, 2021

Daily score: 8

Workout:

#4
A. Barbell hip thrusts; 10, 10, 10; rest 2 min

155, 155, 155

B. Hang power clean; 3 reps on the min for 10 min (moderate load, high speed)

Done at 85#

C1. Jump switch lunges; 10 reps x3; rest 30 sec
C2. Row sprint; 10 seconds @100% x3; rest 30 sec
C3. Single leg barbell hip thrusts; 12 reps x3/side; rest 3 min

Done with 35# barbell

X3

Fun to Olympic lift :).  Felt good.  The single leg  barbell hip thrusts burn!  Had a little soreness the next day.  Sunday got taken up by the farm.  Back at it ASAP.  Thanks!

September 8, 2021

Daily score: 7

Workout:

#3
Gymnastic bodies:
- Handstand 10s FS on parallettes

Maybe 4s x3

- Front lever, neg vert body lever 10s

Done x3

- Manna, V-L-V

Partial x3

+
A1. Strict press; 6, 6; rest 30 sec

75,75

A2. Bench press; 12, 12; rest 30 sec

75,75

A3. DB push press; 24, 24; rest 3 min

15’s UB

20’s 16,8

B1. Bent over barbell rows; 6, 6; rest 30 sec

95, 95

B2. Ring rows; 12, 12; rest 30 sec

8,4

7,5

B3. Band assisted strict pull ups; 24, 24; rest 3 min

Green band in 4’s x2

Kicking up on the parallettes was for some reason terrifying for me.  I had to place them on the wall and kick off the gymnastics mat that was almost level with them.  I’ll be stuck here for awhile I think.  Everything else went well.  I tried to push the weights.  Was surprised how hard banded strict pull ups were.  Maybe I was just fatigued by then.  Thanks!

September 7, 2021

Daily score: 7

Workout:

#2
A1. L-sit; accumulate 30 sec x3; rest 30 sec

Done in 10’s

A2. Two arm KB clean and jerk; 8 reps x3; rest 2 min

35’s x3

B1. Toes to bar; 20 reps x2; rest 30 sec

Done x2 (5’s to 2’s)

B2. Farmers walk; 100 feet heavy x2; rest 2 min

Plus 140# x2

C1. Prowler push; 50 feet x3; rest 30 sec

Plus 90, plus 100, plus 110

C2. Bike sprint 20 seconds x3; rest 2 min

9,10,11 cals

Actually got off work early enough to do this in the evening.  Felt great.  A bit sore in the abs the next day.  Had to do the L-sits on the parallettes, can’t hardly manage on the ground.  TTB dropped dramatically after the first set of 5, quickly to 2’s/3’s.  Made the farmer carry 40#’s heavier than I had been doing.  Went well, a bit harder on the hands. All good.  Thanks!

September 6, 2021

Daily score: 6 (still super sore lower body but better than yesterday, been moving around like a grandma)

Workout:

#1
Gymnastic bodies:
- Handstand (FS straddle)

x3 (better than last time)

- Front lever (body lever)

x3

- Manna (v-l-v)

x3 partial

+
A1. Front squat; 6, 6, 6; rest 30 sec (stop at parallel)

85# x3

A2. DB step ups; 12 reps x3; rest 30 sec

25’s x3

A3. Wall balls; 24 reps AFAP x3; rest 3 min  (stop at parallel)

14 to 9’

Unbroken x3 all around :50

That last leg day creAted some serious second day soreness.  Adductors and glutes the most. Quads cramped a bit during the L to V.  Both my HS and body levers are better now and I think I’ll move on next time.  Changing direction at parallel is actually pretty hard in the squat and a new type of control.  Step ups were hard too, legs just still recovering.  I’m sure moving helped.  Sauna time!  Thanks!

September 4, 2021

Daily score: 7 (pretty sore lower body, mostly glutes)

Workout:

#16
Gymnastic bodies:
- Handstand (FS straddle)

X3

- Front lever (body lever)

X3

- Manna (V-L-V)

Partial x3

+
A. DB strict press; max reps unborken 35# x5; rest 45 sec

7,5,5,4,4

B. DB bench press; 12-15x5; rest 45 sec
* same load as last week on less rest

With 25’s

15,15,15,12,12

+
Ski erg sprint 20 seconds @100%
rest as needed
x2 sets

6,6

+
Assault bike sprint 15 seconds @100%
rest as needed
x2 sets

10,9

+
Row sprint 15 seconds @100%
rest as needed
x2 sets

5,5

Straddle HS we’re tough because my legs were so tight.  Everything else went well.  Thanks!

September 3, 2021

Daily score: 8

Workout:

#15
A. Rear foot elevated DB split squats; 6-8x3/side; rest 1 min bw sides

20’s x8/side x3

B. Box squat; 5x5; rest 2 min

85/90/95/95/95

C. Goblet hold cossack squat; 10 reps x3; rest 90 sec

20, 26, 26

+
15 min amrap:
75 foot farmers carry
30 sec wall sit single leg L
75 foot two arm DB overhead carry
30 sec wall sit single leg R

5 rounds plus a puppy chase (he ran off with the chalk)

Feeling good to be home and get this time.  I think I cherish my gym time more than I ever did before.  In fact, I have a lot more gratitude than I used to.  I know my legs with be sore after this one.  The split squats, box squats and wall sits all involved some high effort.  Gotta keep these legs strong.  Thanks!