December 30, 2022

Daily score: 6  

Workout:

#6

Gymnastic bodies:
- Manna

8, 8, 8, 10, 8

+
5 sets:
5 deadlift @75-85% estimated current 1rm
10 second row sprint @100%
2:15 easy row recovery
15 sec rest to transition

Done with 175#

134 cals total on rower

+
5 sets:
5 DB burpee into hang squat clean thruster
10 second bike sprint @100%
2:15 easy bike recovery
15 sec rest to transition
* stop depth just short of parallel on the squat

Done with 30's

83 cals total on bike

I did this after horseback riding and moving 20 100# bales of hay.  My back was spent going into it but I want to be able to have days like this make me stronger.  I did back 10# off on the DL from last week, still felt real heavy.  I held it together and my back is tight the next way but feels healthy and strong.  Thanks!

December 28, 2022

 Daily score: 7

Workout:

#5
Gymnastic bodies:
- Front lever (vert body levers)

3,3,3,3,2

+
A. 12 sets of 5 unbroken toes to bar for time

8:36

B. DB split jerk; 16 reps x3; rest 2 min (alternate front foot per set)

30, 25, 25

C. Amrap sets of 2 unbroken supinated strict pull ups in 8 min

18 sets of 2

+
3 sets:
ski erg sprint 250m
12 ring rows
12 no push up burpees
12 KB push press 35#/hand
rest as needed bw sets

3:02

3:13

3:03

+
20 min easy aerobic cool down

Done on bike

This is a tough workout.  Will be interesting to see if I get as sore as last week.  Can’t believe how much easier the ttb and pull ups felt.  The kb push press was the hardest part of the workout.  A little stress on the rear of my right shoulder from that but I think it will be fine.  We are going to a gentle relaxing yoga class tonight so that outta heal everything ;).  Thanks!

December 26, 2022

Daily score: 6

Workout:

#4
Gymnastic bodies:
- Handstand

2,3,1.5,2,3

+
Alternating emom 24 min
1- goblet hold alternating cossack squats
2- rest
3- single leg deck squats alternating
4- rest
5- 30 sec single leg wall sit per side
6- rest

Done with 20#

+
A1. Single leg back extensions; 10-12x3/side; rest 45 sec

Done x12/side

A2. Adductor side plank; 30 sec x3/side; rest 45 sec

Done 

A3. 15 natural knee extensions x3; rest 45 sec

Done

I was feeling whipped this day after a stressful family Christmas.  We were supposed to be out of town but the ice storm changed everything.  Dealing with it but I do recall my body feeling the sadness this day.  Handstands went okay but the deck squats were so so hard on my left leg.  I was feeling that hip pain/weakness again on that side.  So strange.  Right side felt strong.  Everything else went just fine and it felt good to be moving and doing something positive.  Thanks!

December 24, 2022

Daily score: 7 (trap soreness)

Workout:

#3
Gymnastic bodies:
- Manna (straddle para alt leg ext)

4,4,7,7,8

+
4 sets:
5 deadlift @75-85% estimated current 1rm
10 second row sprint @100%
2:15 easy row recovery
15 sec rest to transition

Done with 185

+
4 sets:
5 DB burpee into hang squat clean thruster
10 second bike sprint @100%
2:15 easy bike recovery
15 sec rest to transition* stop depth just short of parallel on the squat

Done with 30’s

We had to cancel our getaway do to the ice storm here.  But one benefit is that we have an at home gym and can still workout.  Marc did this one with me, was fun.  Way less cramping on the manna stuff this week.  The DL’s felt pretty hard after the first set.  And the bike sprints hurt on the second.  But all and all a great combo.  Thanks!  And Merry Christmas!

December 23, 2022

Daily score: 8 (finally feeling well again)

Workout:

#2
Gymnastic bodies:
- Front lever (vert body levers)

2,2,3,2,2

+
A. 10 sets of 5 unbroken toes to bar for time

7:36 (last 2 sets had to dbl pump for 5th rep)

B. DB split jerk; 12 reps x3; rest 2 min (alternate front foot per set)

35’s, 30’s, 30’s

C. Amrap sets of 3 unbroken supinated strict pull ups in 5 min

6, and one set of 2.5

+
3 sets:
ski erg sprint 200m
10 ring rows
10 no push up burpees
10 KB push press 35#/hand
rest as needed bw sets

2:45

2:28

2:20

+
20 min easy aerobic cool down

Done on bike

So funny that after over a week of being sick and working and not being able to workout, my whole body was starting to feel sore.  Was so good to get back in the gym.  My traps are pretty sore the next day.  This workout was great.  Thanks!

December 14, 2022

Daily score: 8

Workout:

#1

Gymnastic bodies:
- Handstand

2,2,1.5,2,2

+
Alternating emom 18 min
1- goblet hold alternating cossack squats
2- rest
3- single leg deck squats alternating
4- rest
5- 30 sec single leg wall sit per side
6- rest

Done, 20# kb for goblets 

+
A1. Single leg back extensions; 10-12x3/side; rest 1 min

12/side x3

A2. Adductor side plank; 30 sec x3/side; rest 1 min

Done

A3. 15 natural knee extensions x3; rest 1 min

Done 

Body was feeling good.  Nice to not have much pinching or hip pain.  Thanks!

December 13, 2022

Daily score: 7 (sore/stiff back)

Workout:

10 mins ski erg

10 mins row

My usual warm up

10 mins hip/glute/back mobility

I had gotten the new programming yet but needed to move.  This felt so good.  I’ve been horse back riding everyday pretty athletically, it’s a workout.  But it always makes my back tight.  Amazing what a little focused mobility after a good long warm up does.  I felt great for the next days workout too.  Thanks!

December 12, 2022

Daily score: 8

Workout:

 #6

Gymnastic bodies:
- Manna (1/2 straddle L, SL ext) 5x10r

2,4,6,5,4

+
35 min full body flow follow along:
https://www.youtube.com/watch?v=6rYlmDujYdY&t=667s

Done

+
For time:
20 burpees
20 cal row

2:40

I got a massive upper mid bilateral and cramp on my first manna progression try after two extensions.  A little less the second time and progressively less cramping until almost none on the fifth set.  Video went fine but I got nauseous again this week toward the end during some of the rolling around :/.  Happened last week too but seemed worse today.  I had to try and calm it down before staring the burpees.  Reminds me of pole class.  It comes on so fast.  Definitely a curse of aging for me.  Alas.  Thanks!

December 7, 2022

Daily score: 8

Workout:

#5

Gymnastic bodies:
- Front lever (5x5 vertical body lever)

1,1,2,2,2

+
3 sets:
Amrap (-1) unbroken toes to bar
rest 30 sec
Amrap (-1) unbroken strict dips
rest 30 sec
amrap (-1) unbroken supinated strict pull ups
rest 3 min actively on ski erg bw sets

7/6/5

7/6/5

7/6/5

+
A. Single arm arnold press with KB in front rack; 10 reps x3/side; rest 90 sec
https://www.youtube.com/shorts/HccZavdJhzw

25# db and 35# kb x10 x3

B1. Chainsaw row; 14 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=hqXj_E6E7NA

Done with 30#

B2. Renegade rows; 18 alt'ing reps x2; rest 1 min
https://www.youtube.com/watch?v=G1AcX8Y_byg

Done with 15’s

B3. DB upright rows; 14 reps x2; rest 1 min
https://www.youtube.com/watch?v=fy-Ou88ruAk

Done with 15’s

+
15 min easy continuous ski erg

142 cals

Not super happy with how much I pike on the vertical front levers.  I feel like I’m so much more straight.  That was why I went down a step in the progression before.  But I will stick here awhile and see if I can improve it.  Everything else went well.  Thanks!

December 3, 2022

Daily score: 6

Workout:

#4

Gymnastic bodies:
- Handstand

1,5, 2, 1.5, 2, 1.5

+
A1. Single leg good morning; 12-15x3/side; rest 1 min

35x12

35x15

35x13

A2. Front foot elevated DB front rack KOT split squat; 12 reps
x3/side; rest 1 min

Done with 15’s

A3. Heels elevated feet together goblet squats; 35 reps @2020 tempo
with 35# x3; rest as needed to full recovery

21/14

18/10/7

16/10/9

+
20 min amrap:
35 sec sorensen hold
12 alt'ing step ups 24"
12 cal row
35 sec single leg glute bridge per side
12 lateral lunges
12 cal bike

3 rounds plus 35 plus 2 step ups

Had a Christmas party the night before this and definitely felt slow this day.  Those goblet squats are just so hard.  The only way I could keep the tempo was to break them up.  Was sore the next day, all in a good way. Thanks!

December 2, 2022

Daily score: 8

Workout:

#3
Gymnastic bodies:
- Manna

:30 x5! (Straddle on para, bent knee)

+
35 min full body flow follow along:
https://www.youtube.com/watch?v=6rYlmDujYdY&t=667s

Done

+
Bike sprints 30 seconds @100% output
slow recovery 2:30-4 min
x3 sets

15, 14, 14 cals

Can’t believe I got this behind blogging.  I hope your trip was amazing!  Excited to have completed another Manna step.  I’m sure whatever is next is not easy either.  The flow video was cool, definitely felt well rounded mobile after.  Thanks!

November 30, 2022

Daily score: 8

Workout:

#2

Gymnastic bodies:
- Front lever

5x5 moving on!

+
3 sets:
Amrap (-1) unbroken toes to bar
rest 30 sec

Amrap (-1) unbroken strict dips
rest 30 sec
amrap (-1) unbroken supinated strict pull ups
rest 3 min actively on ski erg bw sets

7/5/4

7/5/4

7/5/4

+
A. Single arm arnold press with KB in front rack; 8 reps x3/side; rest 90 sec

https://www.youtube.com/shorts/HccZavdJhzw

35# kb, 25# DB x8/side x3

B1. Chainsaw row; 12 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=hqXj_E6E7NA

30# x12 x2

B2. Renegade rows; 16 alt'ing reps x2; rest 1 min
https://www.youtube.com/watch?v=G1AcX8Y_byg

10# x16 x2

B3. DB upright rows; 12 reps x2; rest 1 min
https://www.youtube.com/watch?v=fy-Ou88ruAk

15’s x12 x2

+
15 min easy continuous ski erg

151 cals

I was just in the right mood to suffer through 5x5 on the 10s vertical negatives for the front lever progression.  I can tell my abs were worked.  Now if I can just get one the other direction next time without cheating!  The renegade rows were hard to do unbroken just due to the push up part.  Everything else went well.  Thanks!

November 26, 2022

Daily score: 7

Workout:

#1

Gymnastic bodies:
- Handstand

3,2,3,1.5, 2.5

+
A1. Single leg good morning; 10-12x3/side; rest 1 min

35# x12/side x3

A2. Front foot elevated DB front rack KOT split squat; 10 reps
x3/side; rest 1 min

Done with 15’s

A3. Heels elevated feet together goblet squats; 30 reps @2020 tempo
with 35# x3; rest as needed to full recovery

Done

+
20 min amrap:
30 sec sorensen hold
10 alt'ing step ups 24"
10 cal row
30 sec single leg glute bridge per side
10 lateral lunges
10 cal bike

3 rounds +30 +10 +10 +21

The goblet tempo squats were so hard.  Tempo really fell apart at 20.  A bit of pinching in my right anterior hip.  Amrap went well, I could tell my legs were getting smoked.  Sore the next day but even more than second day, not terrible though.  Thanks!

November 24, 2022

Daily score: 7

Workout:

#6

Gymnastic bodies:
- Manna

:24 x4, :20

+
A. Strict negative 3 sec pull ups; accumulate 70 reps for quality

Done in 5’s

B. Strict ring dips; amrap unbroken x5; rest 2 min

6,5,5,4,2

C1. DB bicep curls; 30 reps x3; rest 60 sec

10’s x30 x3

C2. Laying DB tricep extensions; 30 reps x3; rest 60 sec

12’s x30 x3

+
12 min follow along shoulder mobility routine.
https://www.youtube.com/watch?v=6KCCblPgyRU&t=26s
* going to keep this the same for the next 2 weeks

Done

This was a nice part of the day.  Not as sore the next day as I was last week.  Thanks!

November 22, 2022

Daily score: 6

Workout:

 #5

Gymnastic bodies:
- Front lever

4/3/3/3/3

+
A. DB lunge matrix; 5 reps x3/side; rest 90 sec bw sides
(1 matrix rep = crossover lunge, forward lunge, lateral lunge, reverse
lunge, curtsy lunge. so each set is 20 reps)

Done with 15#

B. Single leg hip extensions on GHD; 14 reps with 1 sec pause at the
top of each rep x3/side; rest 90 sec
* weight if you can

Done with bw

C. Band resisted bird dogs; 14 reps x2/side; rest 1 min

Done, red band

+
13 min amrap:
10 goblet squats to parallel 53#
10 jumping good mornings 75#
10 cal row @80% effort

6+10+3

+
15 min easy continuous ski erg

140 cals

Just felt beat today.  Had a near fall of my horse at high speed yesterday.  Though I’m super happy nothing is really hurt I have a tweaky back and kinda sprained my foot that I inverted in the stirrup.  Also just family stress, gotta love the holidays :/.  Can’t we just fast forward to January?!  Anyhow, this workout did have me feeling a boost by the end but it was harder for me than last week.  Barely made the hip extensions even without weight.  Gonna go to be early and hope for a nice recovery day in the OR tomorrow.  Thanks!

November 19, 2022

Daily score: 8

Workout:

#4
Gymnastic bodies:
- Handstand

1,2,1,2,1

+
Row 5k for time
Starting at 0 and every 3 minutes, get off and perform 30 seconds of
hollow body rocks

Total time: 30:20, rower time 23:28

Felt great on a super chilly morning.  Helped workout my soreness too.  Thanks!

November 18, 2022

Daily score: 7

Workout:

#3

Gymnastic bodies:
- Manna

:22, :22, :23, :23. :21

+
A. Strict negative 3 sec pull ups; accumulate 60 reps for quality

Done in 5’s and 3’s

B. Strict ring dips; amrap unbroken x4; rest 2 min

6,5,3,4

C1. DB bicep curls; 30 reps x3; rest 75 sec

Done with 10’s

C2. Laying DB tricep extensions; 30 reps x3; rest 75 sec

10,10,12’s

+
12 min follow along shoulder mobility routine.
https://www.youtube.com/watch?v=6KCCblPgyRU&t=26s
* going to keep this the same for the next 2 weeks

Done

Great sessions.  Sore core and arms next day.  Feeling like I’m making some strength gains again.  Thanks!

November 16, 2022

Daily score: 7

Workout:

#2
Gymnastic bodies:
- Front lever

3,3,3,3,3

+
A. DB lunge matrix; 4 reps x3/side; rest 90 sec bw sides
(1 matrix rep = crossover lunge, forward lunge, lateral lunge, reverse
lunge, curtsy lunge. so each set is 20 reps)

15’s, 20’s, 20’s

B. Single leg hip extensions on GHD; 12 reps with 1 sec pause at the
top of each rep x3/side; rest 90 sec
* weight if you can

Done with 5#

C. Band resisted bird dogs; 14 reps x2/side; rest 1 min

Done with red band

+
10 min amrap:
10 goblet squats to parallel 53#
10 jumping good mornings 75#
10 cal row @80% effort

4+10+1

+
15 min easy continuous ski erg

151 cals

Lunge matrix is always tough.  So good though.  Everything else went well and I felt like I got a solid tough workout, legs were tired.  Thanks!

November 13, 2022

Daily score: 6 (a bit sore and a headache)

Workout: 

#1
Gymnastic bodies:
- Handstand

1,1,2.5, 1,1

+
10 min amrap
3 strict CTB pull ups
6 ring push ups
9 DB strict press 20#/hand
12 bent over DB rows 35#/hand
30 cal row

2

rest 5 min
10 min EMOM:
odd- 40 sec max distance hs walk
even- 40 sec max cal row

18/9

16/9

21/9

18/9

12/9

Super happy I could still do Strict CTB.  I had to do singles though.  HS walking felt great today even though my straddle work wasn’t great.  I am feeling more confident though.  Thanks!

November 12, 2022

Daily score: 8

Workout: (my own creation, did with Marc)

Round 1:

Ruck (around 1/4 mile) with 35# kb (1/2 left then right hand)

25’ HS walk

12 plank to pike with feet on rower

10 DL in hex bar, around 145#

Round 2:

Ruck with 60# sand bag

20 Russian step ups to 24”

5 strict TTB

10 DL in hex bar 145#

Round 3:

Same as 1 but with 15# db (one OH, one at side) for ruck

Round 4:

Same as 2 but with 35# kb alternating suitcase carry

This whole thing took just shy of an hour.  Was fun to be outside a bit on a rare sunny November day.  A bit sore the next day.  Thanks!

November 11, 2022

Daily score: 8

Workout:

#6
Gymnastic bodies:
- Manna

:20, :20, :21, :20, :20

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

Done at 90

A2. Push ups; 12, 12, 12; rest 30 sec

Done

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

Done with 12’s

B1. Stirct pull up; 6, 6, 6; rest 30 sec

Done

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

Done

B3. Bent over db rows; 24, 24, 24; rest 3 min
* heavier weighjts on A/B series this week

Done with 15’s

+
12 min follow along shoulder mobility routine.
https://www.youtube.com/watch?v=6KCCblPgyRU&t=26s

Done

Had to do this one in the evening and it felt perfect.  Arms are pumped after.  No issues.  Thanks!

November 9, 2022

Daily score: 7

Workout:

 #5

Gymnastic bodies:
- Front lever

3/3/3/3/3

+
A. DB in place lunges; 24 steps x3; rest 2 min

Done with 25’s

B. Single led bb good morning; 12-15x3; rest 1 min bw sides

45x12/side x3

C. Single leg BB hip thrust; 10-12x3; rest 2 min

35x12

35x11

35x10

D. DB frog pumps; 70 reps x2; rest 90 sec

Done

+
EMOM 12 min
odd- 15 russian KBS
even- 10 alt'ing unloaded step ups 24"

Done with 53# kb

+
15 min easy continuous ski erg

152 cals

Good session.  GMs harder to balance on the right, hip thrusts weaker on the left.  Everything went well!  Thanks!

November 7, 2022

Daily score: 8

Workout:

#4

Gymnastic bodies:
- Handstand

2.5, 1,2,2,2

+
15 min amrap:
5 burpees
20 sec side star plank per side
5 burpees
20 cal row
5 burpees
25 foot hs walk

2+5+20/side+5+11 cal row 

Great sessions.  Re-organized the gym and have much more open space now.  Feels way better for HS walking.  Although that still needs lots of work.  Side star still hard on left leg up.  Thanks!

November 5, 2022

Daily score: 7 (would be better but back is so tight it messed with my sleep, horses fault)

Workout:

#3

Gymnastic bodies:
- Manna

:20, :21, :21, :20, :20

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

Done at 85

A2. Push ups; 12, 12, 12; rest 30 sec

Done UB, 8/4, 5/4/3

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

12’s UB, 12’s broken, 10’s UB

B1. Stirct pull up; 6, 6, 6; rest 30 sec

4/1/1

3/1/1/1

3/1/1//1

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

Done UB

B3. Bent over db rows; 24, 24, 24; rest 3 min

15s UB

15’s broken

12s UB

+
12 min follow along shoulder mobility routine.
https://www.youtube.com/watch?v=6KCCblPgyRU&t=26s

Done

I tried to hold my horses weight a little too long as she leaned on me while treating her feet.  Won’t do that again.  I’m fine but really stiff back.  This workout helped.  Love the mobility series.  Strict pull ups were hard…been awhile.  Thanks!

November 3, 2022

Daily score: 8

Workout:

#2
Gymnastic bodies:
- Front lever

3/3/3/3/3

+
A. DB in place lunges; 20 steps x3; rest 2 min

Done with 25’s, fwd stepping in place

B. Single led bb good morning; 10-12x3; rest 1 min bw sides

35x12

45x12

45x11

C. Single leg BB hip thrust; 8-10x3; rest 2 min

45x8

45x9

45x8

D. DB frog pumps; 50 reps x2; rest 90 sec

Done

+
EMOM 10 min
odd- 15 russian KBS
even- 10 alt'ing unloaded step ups 24"

Done with 56#

+15 min easy continuous ski erg

157 cals

Felt great today.  Left hip is much weaker on the hip thrusts but is the better balanced side on the good mornings.  Thanks!

November 2, 2022

Daily score: 8

Workout:

#1

Gymnastic bodies:
- Handstand

1.5, 2, 1, 1.5, 1

+
For time:
5 minutes accumulated passive hang
30 burpees to 6" reach
3 min accumulated side star plank (90 sec per side)
30 cal row
1 min max distance hs walk

21:30

Not my best handstand day.  But I need to just practice more I think.  Side star is just so hard for me, especially on the left.  It’s the glute/hip that’s just weaker on that side.  I did some mobility after this because I think the horseback riding has me all locked up in the hips.  Will be back in the gym tomorrow!  Thanks!

October 29, 2022

Daily score: 8

Workout:

Day 3

Gymnastic bodies:
- Manna

:14, :20, :20, :20, :14

+
A. Partial deadlift from rack (knee height); 5x5; rest 2 min
* heavier than last week

175, 185, 195, 205, 215

B. Plate overhead walking lunges; 28 steps x3; rest 2 min

35x28x3

C1. Goblet Cossack squats; 24 alt'ing reps x2; rest 1 min

Done with body weight x2

C2. Single leg DB rdl; 12 reps x2/side; rest 1 min

35’s, 30’s

+
For quality:
120 mini band elbow/knee plank clam shells per side
120 arch body rocks
120 hollow body flutter kicks

Done

Felt great in the DLs this week.  Left hip is a bit irritated (who knows why) so I did the Cossacks with bodyweight only and they were still challenging.  Rdls are harder on my right leg, mostly the balancing so I had to back down to 30’s, even that was a little much.  Thanks!