December 31, 2021

Daily score: 8

Workout:

#17
A1. Clean grip RDLs; 10-12x3; rest 1 min

95x12

105x12

115x12

A2. Double barrel goblet squats with heels elevated; 10 reps @2020 x3;
rest 1 min

Done x3 with 26#

B1. DB lateral step up; 12 reps x3/side; rest 90 sec

Done x3 with 15’s

B2. Sumo stance good mornings; 12 reps x3; rest 90 sec

Done x3 with 65#

C1. Hamstring curls with feet on rower @2020; 15 reps x2; rest 30 sec

Done x2 ub

C2. Anterior tib raises on wall; 180 seconds continuous x2; rest as
needed to recovery

Done x2

D1. BAnd hip flexion; 20 reps with 1 sec pause at end range of each
rep x2; rest 90 sec
https://www.youtube.com/watch?v=drh1C9wVVYI

Done x2

D2. Band clamshells; 20 reps with 1 sec pause at end range of each rep
x2; rest 90 sec

Done x2

I got sick and took a few rest days this week.  All better now.  So good to workout and feel like myself again.  I get out of sorts when I can’t workout.  This all went well.  Felt more of a struggle on the left side with the step ups and left felt weaker with the clamshells.  That banded hip flexion exercise is for real, lit up my hip flexors.  Thanks!  And happy new year!

December 26, 2021

Daily score: 8

Workout:

#16
Gymnastic bodies:
- Handstand

7,7,4

- Front lever

Body lever x3

- Manna

V-l-v x3

+
A. Supinated grip bench press @2020; 10-12x4; rest 2 min

65x12x2

65x11

65x10

B1. Seated behind the neck press; 6-8x4; rest 2 min

60x8

65x8

65x6x2

B2. Band assisted behind the neck strict pull ups; amrap unbroken
@21x2 tempo (light band tension, I'd like between 10-20 reps) x4; rest
2 min

4,5,4,4 with spotter assist

C1. Single arm DB high pulls @31x1; 8-10x3/side; rest as needed

12x10x2

15x10

C2. Bent over single arm DB trap 3 raises; 10-12x3/side; rest as needed

5x12

8x10x2

C3. Standing band internal rotations; 10-12x3/side; rest as needed

Done with red band

I really will move on with the Manna progression next time.  I used marc to assist me on the behind the neck pull ups vs a band (I can’t figure a band and pulling to behind the neck out).  At least I can pull to behind my neck with an assist.  Everything else went well and better than last week.  Thanks!

December 24, 2021

Daily score: 7

Workout:

 #15

10 min assault bike warm up
+
12 second sprint @100%

slow spin recovery 2:18
x6 sets

Done, 170 cals

+
1 min on/1 min off x48

min (3

rotations through the below)

1- goblet hold reverse lunges 35#

27, 29, 29

2- row cals 

19,16,17

3- Air squats @2220 tempo

10,10,10

4- DB russian step ups 35#/hand

To 20”

11,11,11

5- Single leg Wall sit L

Done ub x3

6- Single leg wall sit R

Done ub x3

7- Knees over toes calf raises

48, 55, 60

8- band good mornings

Green

35,32,36

+
20 min easy airdyne bike cool down, nasal breathing only

Done

It’s been a crazy week and that made getting gym time so much more valuable.  This was the perfect workout for the day and it felt great.  Air is cold and I felt a tad wheezy, the only time I feel asthma is breathing heavy in cold air.  I upped the height for the step ups and am proud of how I did.  Good stuff.  Thanks!

December 20, 2021

 Snowboarding for the day!  Felt strong and just a little sore on the lateral thighs the next day.

December 19, 2021

Daily score: 7

Workout:

#14
Gymnastic bodies:
- Handstand: FS para 9, 8, 10s
- Front lever: body lever x3
- Manna: V-L-V done x3 after the above

+
A. Seated DB arnold press; 10-12x4; rest 2 min

25x12

25x11

25x10

25x10

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

75x7

75x7

75x6

75x6

C1. Strict Ring dip; amrap unbroken with 1 sec pause in ext rotation
at the top x4; rest 90 sec

9,7,76

C2. Pike position hspu with feet on box @21x1; amrap unbroken x4; rest 90 sec

10, 10, 9, 8

C3. Ring rows @2022; amrap unbroken x4; rest 90 sec

12, 10, 10, 10

+
For time:
400m double KB carry; 35# OH, 53# in farmers hold.  Switch sides as needed

11:10

I think I'm ready to move on from the V to L, woohoo!  Ring dips still feeling strong too.  The KB carry was so hard after all this arm work!  I also had no idea how far I went because my GPS watch was dead.  But I made a guess that was probably further if anything.  Thanks!

December 18, 2021

Daily score: 7 

Workout:

#13

A. Hang power clean x1/front squat x1; 1 complex on the 30 seconds for
12 min +5# avg load from last week

Done at 90#

B1. Goblet hold cossack squat; 14 reps x3; rest 30 sec

Done with 20#

B2. Adductor side plank; 40 seconds x3/side; rest 90 sec

done

C1.  KB windmill; 3 slow controlled reps x4/side; rest 30 sec

done with 26#

C2. Hamstring curls with feet on rower @2020; 12 reps x4; rest 30 sec

done unbroken

C3. Anterior tib raises on wall; 105 seconds continuous x4; rest as
needed to recovery

done

D1. Single leg DB hip thrust; 15-18x2/side; rest 30 sec

20x15

20x15

D2. DB frog pumps; 24 reps x2; rest as needed

done with one 50# db

Solid leg day with lots of challenge.  Felt well rounded lower body sore the next day.  Thanks!

December 16, 2021

Daily score: 8

Workout:

#12
Gymnastic bodies:
- Handstand- 11,6,7 FS on para’s
- Front lever- almost 3 complete body levers
- Manna- V-L-V 7/8, 1,1

+
A. Supinated grip bench press @2020; 10-12x3; rest 2 min

55x12

65x12

65x11

B1. Seated behind the neck press; 6-8x3; rest 2 min

60x8

60x8

65x6

B2. Band assisted behind the neck strict pull ups; amrap unbroken
@21x2 tempo (light band tension, I'd like between 10-20 reps) x3; rest
2 min

10,10,10 green band not behind neck

C1. Single arm DB high pulls @31x1; 8-10x2/side; rest as needed

10x10

12x10

C2. Bent over single arm DB trap 3 raises; 10-12x2/side; rest as needed

10x10

8x10

C3. Standing band internal rotations; 10-12x2/side; rest as needed

Done x12 x2 with red band

I did the v-l-v third and was still able to get a couple reps, woohoo!  The supine bench was my first time doing that and definitely felt it in a different place, posterior shoulder?, pretty cool.  I could not could not lol figure out how to use a band AND pull behind the neck on the pull ups.  Probably pretty funny to watch me try though.  I tried without a band and my shoulders just could not pull my weight like that.  So I did regular banded tempo pull ups and that was still hard.  The high pills were weird for my right shoulder, it clicked and slightly painful on the eccentric.  But I was way better on the second set.  Felt super light and easy on the left.  Good stuff.  Thanks!

December 15, 2021

Daily score: 8

Workout:

#11

10 min assault bike warm up
+
10 second sprint @100%

slow spin recovery 2:20
x6 sets

Done, total 165 cals

+
1 min on/1 min off x32 min (2 rotations through the below)
1- goblet hold reverse lunges 35#

24/28

2- row cals 

18/18

3- Air squats @2220 tempo

10/10

4- DB russian step ups 35#/hand

18/18

5- Single leg Wall sit L

Done

6- Single leg wall sit R

Done

7- Knees over toes calf raises

38/42

8- band good mornings

Purple/green

39/36

+
20 min easy airdyne bike cool down, nasal breathing only

121 cals

This felt great.  The hardest were the step ups and the wall sits.  Funny too, I think this workout made me hungry all day.  Who knows. It’s been so miserable cold and wet it was so nice to turn on the heat and workout inside.  Thanks and good luck in Dubai!

December 13, 2021

Daily score: 8 (legs kinda sore)

Workout: 

#10

Gymnastic bodies:
- Handstand 5,6,8s para’s
- Front lever: working on 3 body levers
- Manna: 3 V-L-V (done first)

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

20’s x12 x3

B. Bent over mixed grip barbell rows; 6-8x3 @31x2; rest 90 sec

75x8

75x6x2

C1. Strict Ring dip; amrap unbroken with 1 sec pause in ext rotation
at the top x3; rest 90 sec

7,7,7

C2. Pike position hspu with feet on box @21x1; amrap unbroken x3; rest 90 sec

10,9,8

C3. Ring rows @2022; amrap unbroken x3; rest 90 sec

9, 10, 10

+
3 rounds for time:
100 feet double KB OH hold 35#/hand
200 feet farmers carry 53#/hand

6:37

I can do the V-L-V but has to be done first, will build do doing it after some work too.  Such a great workout, sore the next day.  Was shocked at my capacity for ring dips after having not done them in awhile, felt good.  The 3rft was hardest on my traps during the farmer carry, felt the burn.  Thanks!

December 12, 2021

Daily score: 8

Workout:

#9
A. Hang power clean x1/front squat x1; 1 complex on the 30 seconds for
10 min @~70-80%

At 85

Done

B1. Goblet hold cossack squat; 12 reps x3; rest 30 sec

Done with 20#

B2. Adductor side plank; 30 seconds x3/side; rest 90 sec

Done

C1.  KB windmill; 3 slow controlled reps x3/side; rest 30 sec

Done with 26#

C2. Hamstring curls with feet on rower @2020; 12 reps x3; rest 30 sec

Done

C3. Anterior tib raises on wall; 105 seconds continuous x3; rest as
needed to recovery

Done

D1. Single leg DB hip thrust; 12-15x2/side; rest 30 sec

20x15/side x2

D2. DB frog pumps; 20 reps x2; rest as needed

With 20’s

With one 50#

Was fun to move the barbell again!  Side planks and ham curls were the hardest.  Everything went well.  Had a few things try and cramp in the upper leg throughout this workout.  Recovering in the sauna.  It’s been so cold here!  I hope Dubai is sunny and pleasant.  Thanks!

December 10, 2021

Daily score: 8

Workout:

#8
Gymnastic bodies:
- Handstand 8,9,7s on para’s
- Front lever- up, as far down as I can, and up again on stall bars x3
- Manna- V-L-V: 2 complete, one partial

+
A. Omni grip bench press; 5.5.5x5; rest 30 sec/rest 3 min (wide,
medium, narrow grip within the set)

Done at 90 (no spotter this week)

B. BB push press @41x4; amrap unbroken @50% 1rm push press x5; rest 2
min actively bw sets on ski erg

At 65

8, 6, 6, 5, 5

71 cals on ski

C1. Ring push ups; amrap unbroken into 30 sec ring plank hold x4; rest 2 min

12 x4

C2. Wide grip strict pull ups; amrap unbroken into 30 sec ring to
chest isometric hold (ring row position) x4; rest 2 min

5x4

D1. Elbow on knee external rotations; 15-20x4/side rest 1 min

10x20

12x16

12x15x2

D2. 2.5# prone plate swimmers; 3 slow controlled reps x4; rest 1 min

Done 

Such an epic arm day.  Really potent combinations.  Please to have made some gains this week.  Feeling good!  Thanks!

December 9, 2021

Daily score: 8

Workout:

#7
Gymnastic bodies:
- Handstand 6,6,7
- Front lever, trying to get a good raise on stall bars
- Manna, v-l-v, partial x3

+
30 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)

4 rounds +drag +push +bear +1’ cont March

Sled drag was 100# D ball rev roll

Push was 100# D ball push

53# kb for bear drag

35# kbs overhead

70# kbs for farmer carry

I think we have settled into a time of year where using the sled/farmer carry outside is getting a little crazy.  It was in the 30’s and pouring rain.  I’m tough enough, I just feel like I’m getting too old to have to prove it lol.  I must say though, the switch to pushing/pulling the D ball was legit.  Have you ever rolled one of those forward for very long?  It lights up a lot of things.  

Doing the V to L after the HS/FL work, I couldn’t get all the way back up to the bar.  I really love the kb bear drag, much more challenging with the heavier kb this week.  Fun to do something new.  My glutes feel this one the next day.  

I will do my last workout today.  But no pressure, I know you have a life too.  Thanks!

December 8, 2021

Daily score: 8

Workout:

#6
Gymnastic bodies:
- Handstand 

10,6,7s on para’s

- Front lever

Working on body lever 

- Manna

V-L-V

I did it! x3

+
A. Half kneeling DB strict press; 12-15x4/side; rest 1 min bw sides

25x15x4

B. Bent over barbell rows; 6-8x5 @31x2; rest 90 sec

75x7

65x6x4

C1. Close grip bench press @4040; 6 reps x4; rest 90 sec

75x6x4

C2. Reverse grip barbell curls; @2020; 10 reps x4; rest 90 sec

45x10x1

35x10x3

D1. Barbell wrist rolls; 1 min continuous x4; rest 90 sec (alternate
forward and backward rolls per set)

With 20#

With 15# x3

D2. Bench dips @2020; amrap unbroken x4; rest 90 sec

18,17,17,17

D3. Face pulls; 15 reps x4; rest 90 sec

15x4

D4. Bent over thumbs up reverse flies; 12-15x4; rest 90 sec

8x13

8x12x3

I did the V-L-V before the front lever and HS work and was super excited to be able to do it. I did the other order the next day and couldn’t quit get there.  Everything else was pretty straightforward.  Feeling stronger!  Thanks!

December 5, 2021

Daily score: 8

Workout:

#5 

A1. Heels elevated goblet squats @3030; 12 reps x4; rest 90 sec

26# x12 x4

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

90 x6 x4

B1. Sumo stance Good morning; 10-12x4; rest 90 sec

65 x12 x4

B2. Sumo stance RDL's @3030; 10 reps x4; rest 90 sec (use straps for grip)

105 x10 x4

B3. Anterior tib raises on wall; 90 seconds continuous x4; rest 90 sec

Done

C1. Single leg back extensions; 12 reps x4/side; rest 60 sec

Done

C2. Seated good mornings @2020 tempo; 90 sec continuous x4; rest 60 sec

35# x4

I can’t believe how long it’s been since my last workout.  I had a rest day and the three long days at work.  Sure felt good to be off and get to move.  I also rode twice.  Legs are sore the next day, mostly hams.  This all went well.  Nothing specific other than I feel like this all really strengthens my hips/pelvis.  It’s gotta be great for horseback riding too.  Thanks!