October 28, 2021

Daily score: 8

Workout:

#10
Gymnastic bodies:
- Handstand (parallette 10s FS)

Partial

- Front lever (10s neg body lever)

Done

- Manna (VLV)

Partial

+
A. DB strict press @4121; 10-12x5; rest 1:45

15x12

15x10x4

B. DB bench press @3030; 8-10x5; rest 1:45

25x10

25x10

25x8x3

C1. Seated bicep hammer curls; 24 alt'ing reps x2; rest 90 sec

15, 15

C2. Laying BB tricep extensions @3030; 12 reps x2; rest 90 sec

35x12x2

C3. Seated single arm OH tricep extension; 24 reps x2/side; rest 90 sec

12, 12

C4. Reverse grip bicep curls; 12 reps @2020 x2; rest 90 sec

12, 12

Felt perfect for the day.  Amazing what the tempo does.  The bb extensions and reverse curls are a little weird for my right wrist but I manage without concern.  Just interesting to feel how that side is less flexible/strong in the wrist.  Thanks!

October 26, 2021

Daily score: 7 (some soreness)

Workout:

#9
A. DB in place lunges @3030 (no step, just like a split squat in
place); 15 reps x3/side; rest 1:45

done with 20's

B1. Heels elevated goblet squats @6060; 8 reps x5; rest 30 sec

done with 10#s 

B2. Box squat; 7, 5, 3, 3; rest 3 min (end 3's heavier than last week)

85x7

95x5

105x3

110x3

115x3

C1. Band assisted natural knee extensions; 16 reps x3; rest 1 min

done, green band

C2. Gliding leg curls; 6 reps x3; rest 1 min

done

So simple and effective.  Lots of legs burning in this one.  Feeling good.  Thanks!

October 25, 2021

Daily score: 8 (somewhat sore lower body)

Workout:

#8
Gymnastic bodies:
- Handstand (10s para)

Partial x3

- Front lever (10s negative vert body lever)

Done x3 

- Manna (vlv)

Partial x3

+
A. BB strict press; 5 doubles @88% last week's tough single

80# x2 x5

B. Barbell bent over row; 6-8x4; rest 2 min

95x6

95x7

95x6

95x7

C1. Bench press; 5x5; rest 3 min (increase weight from last week)

95, 100, 100, 100, 100

C2. Weighted eccentric only pull up; 7 reps with 3 sec descent per rep
x5; rest 3 min (same weight as last week)

With 20#, done

+
ski erg sprint 15 seconds @100%
rest to full recovery (3+ min)
x3

5,5,5 cals

Solid hard working session.  Bench at 100 was a fight for every 5th rep.  Negative pull ups definitely get the lower back of my shoulder,  feels good.  Thanks!

October 24, 2021

Daily score: 8

Workout:

#7
Gymnastic bodies:
- Handstand (10s freestanding plus straddle)

X3

- Front lever (10s negative vert body lever)

X3

- Manna (V-L-V)

Partial x3

+
A. Heavy farmers carry; 100 feet x4; rest 2 min

Handles plus 140 x100 x4

B. Heavy prowler push; 1 min continuous x4; rest 2:30

Missed

C. Heavy sled drag; 45 sec continuous x4; rest 1:45

Missed

INSERT:

C1: DL x5, rest 1’, x3

135, 145, 155

C2: front rack reverse lunges, rest 1’, x3

55x20

65x20

65x20

C3: OHS x5, rest 2’, x3

45x5

55x5

65x5

D. Sandbag over shoulder; 8 reps AFAP x3; rest 1 min

:39

:36

:35

Had a great horse riding lesson this morning and rode hard for an hour.  Came back to the gym just in time for the thick of the storm to hit.  I made it through the farmer carry and then it just got stupid to carry on outside.  Super windy and dumping angry rain.  So I made up the little leg circuit.  Everything felt good, sad to miss the sled but still felt like a good workout.  Thanks!

October 21, 2021

Daily score: 8

Workout:

#6
Gymnastic bodies:
- Handstand (10s freestanding plus straddle)

X3

- Front lever (10s negative vertical body lever)

X3

- Manna (V-L-V)

X3 partial

+
A. DB strict press @4121; 10-12x4; rest 1:45

15x12

20x10

20x10

15x10

B. DB bench press @3030; 8-10x4; rest 1:45

25x10

25x10

25x10

25x8

C1. Seated bicep hammer curls; 20 alt'ing reps x2; rest 90 sec

15x20x2

C2. Laying BB tricep extensions @3030; 10 reps x2; rest 90 sec

35x10x2

C3. Seated single arm OH tricep extension; 20 reps x2/side; rest 90 sec

12x20/side x2

C4. Reverse grip bicep curls; 10 reps @2020 x2; rest 90 sec

15x10x2

All went well.  Great pump.  My right wrist was somewhere in between reverse and hammer grip on the reverse grip curls.  It just didn’t move the way it should.  Thanks!

October 19, 2021

Daily score: 7 (sore upper body)

Workout:

#5
A. DB in place lunges @3030 (no step, just like a split squat in
place); 12 reps x3/side; rest 1:45

With 20’s, done

B1. Heels elevated goblet squats @6060; 8 reps x3; rest 30 sec

15#, 10, 10, 10

B2. Box squat; 5, 5, 3, 3; rest 3 min (end 3's heavier than last week)

85, 90, 105, 105

C. Band assisted natural knee extensions; 14 reps x3; rest 2 min

Done, green band

Somewhat sore the next day in the legs.  Still a bit sore in the lats too.  That last upper body workout made me deliciously sore.  It's so rare for me to get upper body sore, makes me feel like progress.  I'm loving these workouts.  It feels like every minute is being put to use and I'm feeling stronger and harder.  It's also interesting how this type of exercise is less 'stressful' to my psyche, feels more like a fun escape for me.  I guess we all have our things.  I am so busy and have so many things I've taken on that need my attention that the gym has felt like a luxury for myself and it's an extra bonus to have it be stress relief versus added pressure.  

Lunges had my legs burning.  I could just barely stick to true tempo on the goblet squats with 10#'s without losing good form.  Box squats felt stronger.  And those band knee extensions aren't a joke either, lots of burn.  Thanks!

October 17, 2021

Daily score: 7 (all over sore from sled workout)

Workout:

#4
Gymnastic bodies:
- Handstand (backed down to 10s freestanding with straddle at end)

x3

- Front lever (10s vertical negative body lever)

 x3

- Manna (v-L-v)

partial x3

+
A. BB strict press; build to a 2rm and then drop to 85% and perform 4
doubles; rest 2 min

2rm: 90

4 doubles at 75

B. Barbell bent over row; 6-8x3; rest 2 min

95x6x3

C1. Bench press; 5x5; rest 3 min

85, 95, 95, 95, 95

C2. Weighted eccentric only pull up; 5 reps with 3 sec descent per rep
x5; rest 3 min

20# kb x5 x5

Rode Bella prior to this and definitely felt some leg fatigue from the prior workout.  I back down on the HS and FL progressions just to refresh and work back up.  Everything in this went well and I am feeling it the next day.  Satisfying :).  Thanks!

October 16, 2021

Daily score: 9

Workout:

#3
Gymnastic bodies:
- Handstand (10s FS parallette)

6/6/6

- Front lever (backed down to 10s vertical negative)

Done x3

- Manna (V-L-V)

Partial x3

+
A. Heavy farmers carry; 100 feet x3; rest 2 min

Handles +140

+160

+160

B. Heavy prowler push; 1 min continuous x3; rest 3 min

+95

+80

+80

C. Heavy sled drag; 30 sec continuous x4; rest 2 min

+105 x4

D. Sandbag over shoulder; 6 reps AFAP x3

With 70# bag

:34, :23, :20

What a great workout.  Love how simple but effective this stuff is.  Makes me feel strong and capable too.  Prowler push and sand bags were the hardest.  Grass was wet and some mud in places so kept it interesting.  Legs are getting a workout on the horse too.  Feeling good!  Thanks!

October 13, 2021

Daily score: 8

Workout:

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

4/6/7

- Front lever (vertical body lever)

partial x3

- Manna (V-L-V)

partial x3

+
A. DB strict press @4121; 10-12x3; rest 2 min

15's x12 x3

B. DB bench press @3030; 8-10x3; rest 2 min

25's x10 x3

C1. Seated bicep hammer curls; 20 alt'ing reps x3; rest 90 sec

15 x20 x3

C2. Seated single arm OH tricep extension; 20 reps x3/side; rest 90 sec

10 x20/side 

12 x20/side x2

These tempos make all the difference.  Marc did this one with me and was impressed too, how hard a 3030 can be.  Love the bang for the buck.  I think the strict press and bench were the most burn.  Feeling good.  Thanks!

October 12, 2021

Daily score: 7 

Workout:

#1
A. DB in place lunges @3030 (no step, just like a split squat in
place); 10 reps x3/side; rest 2 min

Done x3 with 20’s

B1. Heels elevated goblet squats @6060; 6 reps x3; rest 30 sec

Done x3 with 20# kb

B2. Box squat; 3, 3, 3; rest 3 min

95# x3 x3

C. Band assisted natural knee extensions; 10 reps x3; rest 2 min

Done with green band x3

Legs finally feel mostly recovered.  I’ve been horse back riding quite a bit too and she requires a lot a lot of leg so they are adjusting to the new moves.  My right quad didn’t like something I did in my warm up and had some sharp pulling pain when I would squat.  I biked for 5 mins and rolled it and it made it just fine through the workout.  Just feels like a balled up area.  The 6060 goblet squats were the most challenging in this one.  Box squats felt strong. Thanks!

October 9, 2021

Daily score: 6 (quads still so sore)

Workout:

#11
A1. Unloaded hip thrust with band around knees pushing out; 50 reps
x2; rest 30 sec

Done 

A2. Hip thrusts; 3, 3; rest 3-5 min

165, 165

B. Hang power snatch; build to a moderate effort triple

65

C1. Jump switch lunges; 6 reps x2; rest 30 sec

Done

C2. Row sprint; 15 seconds @100% x2; rest 30 sec

5, 5 cals

C3. Band resisted frog thrusts; 20 reps x2; rest 3-5 min

Done

I have been waddling around with soreness the last few days.  Mostly quads.  This was a great re-entry workout.  Spent 10 mins on the bike before warming up and I think that helped.  The banded hip thrusts definitely caused a burn I’m sure I’ll feel tomorrow.  I also have been riding my horse quite a bit!  So exciting.  Mostly an adductor workout.  Love it.  Thanks!

October 6, 2021

Daily score: 9

Workout:

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

somewhere around 6 seconds x3

 - Front lever (vertical body lever)

partial x3

 - Manna (V-L-V)

to forehead x3

+
A. Front foot elevated DB split squats; 8-10x2/side; rest 1 min bw sides

20's x10/side x2

B1. DB lateral step ups; 12 reps x3/side; rest 1 min

10's x12/side x3

B2. Single arm DB OHS; 12 reps x3/side; rest 1 min

15# x12/side x3

B3. Bearhug sandbad squats; 12 reps x3; rest as needed to recovery

65# bag x12 x3

+
Bike sprint 10 seconds @100%
rest to recovery
x3

6 cals x3

Wow oh wow were my legs shot after this one.  Shaky going up stairs right after.  Pretty sore the next day, trying to decide if it's better to try and workout after work today or not.  Mostly quad soreness.  Quite satisfying, not complaining.  I needed a good leg session and that 'B' series is legit.  HS work on paralettes felt like progress with the control through the wrist.  Other than everything being 'hard', it all felt like 'effort' not pain.  Thanks!