November 30, 2021

Daily score: 7 (post night call but feeling good)

Workout:

#4
Gymnastic bodies:
- Handstand, 7, 17!!!, 7s (FS para)
- Front lever 3, 10s negatives
- Manna v-l-v x3 (see video for height)

+
A. Omni grip bench press; 4.4.4x5; rest 30 sec/rest 3 min (wide,
medium, narrow grip within the set)

Done at 95#

B. BB push press @41x4; amrap unbroken @50% 1rm push press x5; rest 3
min actively bw sets on ski erg

At 65#

7,6,6,5,5

114 cals on ski

C1. Ring push ups; amrap unbroken into 30 sec ring plank hold x3; rest 2 min

11, 10, 9

C2. Wide grip strict pull ups; amrap unbroken into 30 sec ring to chest isometric hold (ring row position) x3; rest 2 min

5,4,4

D1. Elbow on knee external rotations; 15-20x3/side rest 1 min

10x15x3

D2. 2.5# prone plate swimmers; 3 slow controlled reps x3; rest 1 min

Done 

So excited to have gotten a 17s hole on the parallettes.  Huge breakthrough even if it was just once.  Also getting close on the V to L, quads were a bit crampy today.  The rest of this was an epic arm pump.  The plank and ring to chest holds were tough.  Definitely felt like a worthwhile time in the gym.  Thanks!

November 29, 2021

Daily score: 7 (tired)

Workout:

#3
Gymnastic bodies:
- Handstand 9,8,6
- Front lever 10s negatives 
- Manna v-l-v to forehead 
+
25 min amrap:
50 foot revrese sled drag
50 foot forward sled push
50 foot bear KB drag
https://www.youtube.com/watch?v=f9TximDzUCI
1 min continuous banded marches
50 foot two arm OH KB carries
50 foot farmers carry
1 min continuous band good mornings (just a band wrapped around your
shoulders and standing on it)

3 rounds plus through :50 of the banded March

Sled plus 75#

35# kb

35# kbs

Handles plus 140#

Purple band

I was dragging all day but this workout seemed to make me feel better.  Nothing special to note other than the bear crawl kb drag was new and fun.  Thanks!

November 28, 2021

Daily score: 8

Workout:

#2
Gymnastic bodies:
- Handstand 10,8,6s FS para
- Front lever 10s negatives x3
- Manna v-l-v to forehead x3
+
A. Half kneeling DB strict press; 12-15x3/side; rest 1 min bw sides

20x15

25x13

25x12

B. Bent over barbell rows; 6-8x4 @31x2; rest 90 sec

65x8

75x7

75x6x2

C1. Close grip bench press @4040; 6 reps x3; rest 90 sec

65, 70, 75

C2. Reverse grip barbell curls; @2020; 10 reps x3; rest 90 sec

35x10x3

D1. Barbell wrist rolls; 1 min continuous x3; rest 90 sec (alternate
forward and backward rolls per set)

Done, with purple band and 15#

D2. Bench dips @2020; amrap unbroken x3; rest 90 sec

14, 16, 16

D3. Face pulls; 15 reps x3; rest 90 sec

Done

D4. Bent over thumbs up reverse flies; 12-15x3; rest 90 sec

8s x15

8x13

8x12

A bit sore in the posterior chain.  Got my first full 10s HS on the paralettes!  The V to L is getting closer too.  Everything else went well.  Thanks!

November 27, 2021

Daily score: 8

Workout:

#1
A1. Heels elevated goblet squats @3030; 12 reps x3; rest 90 sec

20, 26, 26

A2. Low bar box squat; 6, 6, 6; rest 90 sec

85, 90, 90

B1. Sumo stance Good morning; 10-12x3; rest 90 sec

55x12

65x12

75x10

B2. Sumo stance RDL's @3030; 10 reps x3; rest 90 sec (use straps for grip)

95,105,115

B3. Anterior tib raises on wall; 90 seconds continuous x3; rest 90 sec

Done 

C1. Single leg back extensions; 12 reps x3/side; rest 60 sec

Done

C2. Seated good mornings @2020 tempo; 90 sec continuous x3; rest 60 sec

With 35# bar, done

Great session, felt like work :).  Last round of the B series got a little messy at 75 and 115, may have been a little bit too heavy.  Ant tib raises are pain and I bet I’ll be feeling it tomorrow too.  The seated good mornings were interesting and a great stretch for my hips.  Thanks!

November 23, 2021

Daily score: 7 (low back kinda tweaky from riding, felt better after workout)

Workout:

#8
Gymnastic bodies:
- Handstand 

5/8/8s FS para

- Front lever

3, 10s negatives

- Manna

3, V-L-V to forehead

+
A1. BB bench press; 6, 6, 6, 6; rest 1 min

90, 90, 90, 90

A2. BB strict press; 12, 12, 12, 12; rest 1 min

50, 55, 55, 55

A3. Push ups; 24 reps AFAP x4; rest as needed to recovery

1:24

1:32

1:44

1:53

B. Wide grip band assisted strict pull ups @2020; amrap unbroken x4; rest 90 sec

7,7,6,5

C1. Tall kneeling two arm DB top to top strict press; 20 alt'ing reps
x3; rest 90 sec (both hands hold the DB oh and the other DB presses)

20s x3

C2. Bent over thumbs up reverse flies; 12-15x3; rest 90 sec

12x12

10x12

8x12

+
c2 bike sprint 18 seconds @100% high damper out of saddle
slow spin recovery low damper 2:42
x3 sets

92 cals

I’m sure this isn’t news to you but my body seemed to learn it today- the paralette HS teach balance to come more from the shoulder than the hands.  It’s harder lol.  This is a legit arm workout, it’s hard to type after it.  I’ll be lucky if I can throw the saddle over my horse.  Was barely making the 6 and 12 on the last couple sets of the A series.  And I felt my abs on the push ups.  Shocked I could still press anything over head by the time for the top to top.  I was maxed out on the flies, totally spent.  I’m done with what you sent thus far and work the next three days so won’t be able to workout until Saturday.  Thanks!

November 22, 2021

Daily score: 8

Workout:

#7
Gymnastic bodies:
- Handstand 

7,6,6s FS para 

- Front lever

10s negatives 

- Manna

Above forehead x3, video

+
EMOM 25 min
1- 40 sec max distance double KB carry 53#/hand
2- 40 sec max distance reverse sled drag
3- 40 sec sandbag bear hug step overs 20"
4- 40 sec max distance prowler push (heavy and grinding)
5- rest

Done, sled plus 80#, 60# sand bag

 Making progress on the V-L-V!  The emom felt eerily familiar after the farm chores I did this morning ;), good stuff.  Definitely getting farm strong.  My adductors are getting jacked from riding too.  It was 30 some odd degrees today and I did get a bit tight in the chest (breathing) after each prowler push.  Calmed down with a minute of rest tho.  Thanks!

November 21, 2021

Daily score: 8 (hami’s sore but not as bad as last week)

Workout:

#6
Gymnastic bodies:
- Handstand 

About 6s x3 FS para

- Front lever

Neg plus body lever x3 (see video)

- Manna

To above forehead x3 (v-l-v)

+
A. Seated DB arnold press; 12-15x4; rest 2 min

20s x14

x12 x3

B. Supinated grip eccentric only pull ups; accumulate 8 reps @20
second slow controlled eccentric; rest as needed be sets

Done

C. Barbell skull crushers; 18 reps x4; rest 2 min

45, 40, 40, 40

D1. Seated barbell wrist curls; 18 x2; rest 60 sec

12# DBs

10s

D2. Behind the neck seated BB press; 10 reps x2; rest 60 sec

55, 55

D3. pike position hspu with feet on box; amrap unbroken @3030 x2; rest 60 sec

5, 5

D4. Bent over DB elbowing rows @41x2; 6-8x2; rest 60 sec

15x8

15x8

Great session.  Could barely re-do my pony tail at the end.  Let me now how my body lever stuff looks, I know it’s shallow but was the best I had today.  Made some progress on height with the V-L-V though!  Thanks!

November 19, 2021

Daily score: 8

Workout:

#5
A. Front foot elevated split squats @5050; 6 reps x5; rest 2 min

15’s x6 x5

B1. Rear foot elevated DB rdl's @42x1; 6-8x4; rest 30 sec

20’s x8

X6

X7

X7

B2. Back squat @3131; 3-5x4; rest 30 sec

65x5

75x5

85x4

85x3

B3. Goblet hold lateral lunge; 7 reps x4/side; rest 30 sec/rest as needed

26# x7/side x4

C1. Short hamstring isometric; 15 seconds @maximal tension x4/side; rest 30 sec

Done

C2. BB good mornings @2020; 12 reps x4; rest 3 min

35, 45, 55, 60

Great session.  Much less cramping on the hamstring iso this week.  Feeling good!  Thanks!

November 15, 2021

Daily score: 7 (tired after concert last night)

Workout:

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

5-7 seconds x3

- Front lever (10s negatives)

Done x3

- Manna (v-l-v)

To forehead x3

+
A1. BB bench press; 6, 6, 6; rest 1 min

95,95,95

A2. BB strict press; 12, 12, 12; rest 1 min

55,55,55

A3. Push ups; 24 reps AFAP x3; rest as needed to recovery

1:35

1:58

2:00

B. Wide grip band assisted strict pull ups @2020; amrap unbroken x4; rest 2 min

7,7,6,6

C1. Tall kneeling two arm DB top to top strict press; 20 alt'ing reps
x3; rest 2 min (both hands hold the DB oh and the other DB presses)

15s

20s

20s

C2. Bent over thumbs up reverse flies; 12-15x3; rest 2 min

5s x15

8s x12

8s x12

+
c2 bike sprint 15 seconds @100% high damper out of saddle
slow spin recovery low damper 2:45
x3 sets

88 cals

So I just saw your video of the vertical front levers and it inspired me.  I think I’ve been trying to get too close to the floor and then I can’t change direction.  Will send you a video next time and see what you think.  The ‘A’ series was a for real pump.  The last set felt like max effort on the barbell.  And I did the push ups as quick singles.  Wide pull ups felt stronger than regular grip.  Arms are totally shot now.  Thanks!

November 14, 2021

Daily score: 7

Workout:

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

6-8s x3

- Front lever (body lever)

Partia x3

- Manna (v-l-v)

Partial x3

+
EMOM 20 min
1- 40 sec max distance double KB carry 53#/hand
2- 40 sec max distance reverse sled drag
3- 40 sec sandbag bear hug step overs 20"
4- 40 sec max distance prowler push (heavy and grinding)
5- rest

Done, sled plus 70# for both, 60# sand bag

Effective workout. Working on more integrity on the gymnastics stuff.  Backing down a few steps to get more strength.  Emom was great, lots of running involved too.  Plus 2 hours of horse back riding too!  Thanks!

November 10, 2021

Daily score: 7 (soreness)

Workout:

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

6,5,6

- Front lever (10s neg vert body lever)

Done x3

- Manna (v-l-v)

Partial x3 

+
A. Seated DB arnold press; 10-12x3; rest 2 min

20x12x3

B. Supinated grip eccentric only pull ups; accumulate 6 reps @20
second slow controlled eccentric; rest as needed be sets

Done

C. Barbell skull crushers; 15 reps x3; rest 2 min

35x15

40x15

45x15

D1. Seated barbell wrist curls; 15 x2; rest 90 sec

10# DBs

12# DBs 

D2. Behind the neck seated BB press; 8 reps x2; rest 90 sec

55, 55

D3. pike position hspu with feet on box; amrap unbroken @3030 x2; rest 90 sec

5

5

D4. Bent over DB elbowing rows @41x2; 6-8x2; rest 90 sec

10#s x8

12#s x8

Great workout, some total body soreness the next day.  I couldn’t do the wrist curls with the barbell because it really irritates my right wrist. DBs were better.  Loving the track we’re on.  Thanks!

November 9, 2021

Daily score: 8

Workout:

#1
A. Front foot elevated split squats @5050; 6 reps x4; rest 2 min

With 10# DBs, done x4

B1. Rear foot elevated DB rdl's @42x1; 4-6x3; rest 30 sec

20’s x6 x3

B2. Back squat @3131; 2-3x3; rest 30 sec

65x3

75x3

85x3

B3. Goblet hold lateral lunge; 5 reps x3/side; rest 30 sec/rest as needed

26# x5/side x3

C1. Short hamstring isometric; 15 seconds @maximal tension x3/side; rest 30 sec

Done

C2. BB good mornings @2020; 12 reps x3; rest 3 min

35 x12 x3

Had some good soreness after this one.  Felt weird to back squat again, got more comfortable as I went.  Lots of cramping on the first round of short hamstring ISO’s, better the next two rounds.  The good mornings felt like an amazing stretch after.  Thanks!

November 4, 2021

Daily score: 8

Workout:

#12
Gymnastic bodies:
- Handstand (10s parallette FS)

7,8,7

- Front lever (10s vertical negative)

x3

- Manna (v-l-v)

Partial x3

+
A. BB push press @41x2; 5 heavy doubles; rest 2 min

90, 90, 95, 95, 95

B. Barbell bent over row; 6-8x5; rest 2 min

95x8

95x8

95x7

95x7

95x7

C1. Bench press; 5x5; rest 2 min (same weight from last week)

105x3 (put the wrong weight on)

95x5 (then I figured it out)

100x5x3

C2. Weighted eccentric only pull up; 8 reps with 3 sec descent per rep
x5; rest 3 min (same weight as last week)

Done with 20#

+
ski erg sprint 18 seconds @100%
rest to full recovery (3+ min)
x3

6/5/5 cals

Great session.  Felt a breakthrough on the control on the parallettes.  Eccentric pull ups are so amazing, love the effort the tempo takes.  All good, thanks!

October 31, 2021

Daily score: 8

Workout:

#11
Gymnastic bodies:
- Handstand (10s fs para)

getting better!

- Front lever (10s negative vert body lever)

better quality

- Manna (VLV)

partial x3, about the same

+
A. Heavy farmers carry; 100 feet x4; rest 90 sec

done x4, +140

B. Heavy prowler push; 1 min continuous x4; rest 2:00

Sled plus 45, 55, 55, 55-45

C. Heavy sled drag; 60 sec continuous x4; rest 1:30

Sled plus 80 x4

D. Sandbag over shoulder; 10 reps AFAP x3; rest 1 min

70#

:54

:52

:53

Gymnastics went well, improving.   The sled work was so hard today, something about the consistency of the grass/mud.  Body felt strong, weight was just heavier in the conditions.  Sand bags took grit with such short rest.  What a 'bang for the buck' workout.  It was a gorgeous sunny day and we were outside working on the farm all day, this just fit right in.  Thanks!