January 28, 2022

Daily score: 7

Workout:

#4
Gymnastic bodies:
- Handstand (5, 10s FS) 7,7,10,5,8
- Front lever(5, 5r10s neg BL) 4,4,3,2,2
- Manna (5, 5r L-sit straddle) 2,3,3,3,3
+
A. Tall kneeling two arm DB strict press; 10-12x3; rest 2 min

25x12

25x12

30x10

B. Single arm KB clean and strict press; amrap in 2 min x2/side; rest
90 sec bw sides 35#

L/R 14/11

L/R 13/13

C. Face pulls; 20-24x3; rest 90 sec

20x3 with yellow

D. Barbell clean grip high pulls @3030; 15 reps x3; rest 90 sec

15# x15 x3

E. DB shrugs; 20 reps with 2 sec pause at the top x3; rest 3 min

15s, 20s, 15s

Felt good.  Definitely got a burn up the back of my neck and traps.  Glad I backed up on the HS, really needs rebuilding.  Thanks!

January 26, 2022

Daily score: 9

Workout:

#3
3 sets:
100 foot 25# plate OH walking lunge
20 DB box step ups 35#/hand 20"
20 jump switch lunges
rest 4 min bw sets on assault bike

3:55

3:38

3:42

+
A1. Single leg Wall sit L (loaded with light DB); 30 sec x4/side; rest
60 sec bw sides

Done with 10#

A2. Seated  calf raises; 15 reps @2222 x4/sid; rest 60 sec
https://www.youtube.com/watch?v=I02fKccNIoc

15#, 25, 25

+
20 min easy bike cool down on damper 1, nassal breathing only

Done

The 3 sets were great.  Lungs got a little burn.  The air temp was pretty cold too, it’s been in the 20’s in the morning.  Barn takes awhile to warm up.  But this felt great, hard, but good to struggle a bit.  And no hip pain the next day!  Wall sits are harder on the left.  Enjoyed the calf raises.  All good.  Still no covid and marc is feeling better!  Thanks!

January 24, 2022

Daily score: 8 (glutes sore)

Workout:

#2
Gymnastic bodies:
- Handstand (5x10s fs) 5,6,5,10,7
- Front lever (5x5r 10s neg BL) 4,2,3,3,3
- Manna (5x5r straddle L-sit) 1,2,2,2,2

A. Seated DB curl to strict press; 15 reps x3/side; rest 1 min bw sides

15x15x3

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

8,6,6,6,5

C. Archer push ups w/ hand on KB; amrap unbroken x3/side; rest 2 min bw sides
https://youtu.be/urg1i-LLV-0?t=60

4/5, 6/6, 5/6 R/L

D1. Inverted hang on rings; 40 sec x3; rest 90 sec

Done

D2. Supinated grip feet elevated ring rows; amrap unbroken x3; rest 90 sec

7,6,6

HS work has slipped a bit, motivated to get it back.  I was getting some ab cramps on the FL exercise.  And quad cramps on the manna.  Archer push ups got better as I figured them out, kinda fun.  Arms are nicely sore the next day.  Marc has covid, he’s doing okay.  Doesn’t look fun though.  Hoping I’m not next but…highly likely.  Until then, working out as much as I can!  Thanks!

January 23, 2022

Daily score: 8

Workout:

#1
A. Sumo deadlift; 5x5; rest 3 min (start conservative, build heavier per set)

145, 165, 175, 185, 190

B. Sumo deadlift; 1 set amrap (-2) unbroken @90% of heaviest set from A

At 170

x7

C. Slant board rear foot elevated bulgarian split squat @4040;
6-8x3/side; rest 90 sec bw sides
https://www.youtube.com/watch?v=UI6sOz7gLJs

BW x8

15# x8

45# x6

D1. Nordic curl eccentrics; 8 reps as slow and controlled as possible
x3; rest 2 min
https://www.youtube.com/watch?v=NZ31eKoPeIo&t=142s

Done

D2. Weighted back extensions @2020; 15 reps x3; rest 2 min

10# x15 x3

E1. Standing BAnd hip flexion; 10 reps with 3 sec pause at end range
of each rep x2; rest 90 sec
https://www.youtube.com/watch?v=dxuHVhEpZk4

Done

E2. Standing band hip abductions; 10 reps with 2 sec pause on each rep
x2/side; rest 90 sec
https://www.youtube.com/watch?v=8pu435ybC5k

Done

Felt good to sumo dl.  Focused on form and smoothness through my hips.  The Nordic eccentrics were soooo hard for me.  Did my best but need a lot of work.  Everything else went well.  Happy to be back on track.  Thanks!

January14, 2022

Daily score:

Workout:

#24
Gymnastic bodies:
- Handstand (back to 5, 10s FS holds) 4,8,4,5,4
- Front lever (5x5r of 10s vert negs) 3,2,2,2,2
- Manna (5x5r 1/2 L-sit two leg raise) done

+
A. DB push jerk; 15 reps on the 75 sec x5 sets (light/moderate load)

Done with 20s

B1. KB push press @31x3; 10-12x5; rest 90 sec

20x10

15x12x3

15x10

B2. Band assisted behind the neck strict pull ups; amrap unbroken
@41x4 tempo (light band tension, I'd like between 6-12 reps) x5; rest
2 min

7,7,7,6,6

C1. Single arm DB high pulls @31x1; 10-12x4/side; rest as needed

15x12x4

C2. Bent over single arm DB trap 3 raises; 12-15x4/side; rest as needed

5x15x4

C3. Standing band internal rotations; 12-15x4/side; rest as needed

Done x15 with red band

I stepped back on the HS progression because now that the website looks a bit different I see I should have been doing 5 of everything.  Glad I did because the FS holds need some work.  I can see now I need to do 5x5 reps on the vert levers for the front lever too, so I’ll be there awhile.  Everything else went well.  The high pulls are still easier on the left but the right is getting better.  Thanks!

January 12, 2022

Daily score: 8

Workout:

#23
1:15 on/1:15 off x60 min (3 rotations through the below)
1- Two arm OH walking lunge (light)

Done with 15’s

2- Banded marches

Done with 20# ball

3- Rear foot elevated split squats (light) L

Done with 20# kb

4- Rear foot elevated split squats (light) R

Done with 20# kb

5- Single leg Wall sit L (loaded with light DB)

Done with 10#

6- Single leg wall sit R  (loaded with light DB)

Done with 10#

7- Single Knees over toes calf raises L

Done

8- Single Knees over toes calf raises  R

Done

+
20 min easy c2 bike cool down on damper 1, nassal breathing only

Done, 117 cals

This went well.  I did have to break on the left leg wall sits, just a quick shake out.  Made it on the right.  Sauna time :).  Thanks!

January 9, 2022

Daily score: 8

Workout:

#22
Gymnastic bodies:
- Handstand (10s FS para)

7/10/7

- Front lever (vertical body lever)

Partial x3

- Manna (alternating straight leg para L-sit)

Done x3

+
A. KB bent press; 7 reps x2/side; rest 1 min

26/side x2

B1. Close grip bench press; 10-12x4; rest 90 sec

85x12x3

85x11

B2. Tall kneeling DB bicep curl into strict press; 10 reps x4/side; rest 90 sec

Done with 20#

C1. Feet elevated ring push ups; amrap unbroken with 1 sec pause at
the top of each rep in ext rotation x4; rest 90 sec

7,8,7,8

C2. DB flies; 12-15x4; rest 90 sec

15x15x2

15x13

15x12

C3. Single arm ring rows; 10 reps x4/side; rest 90 sec

Done

D. Weighted passive hang; 40 seconds x5; rest 2 min (heavy as you can
go unbroken)

40# x:40 x5

Great arm burn.  Was totally smoked by the end.  Just barely made the final bicep curls on the curl to press.  I followed this with about 3 hours of tree pruning with my hands over my head, that’s a full arm day :). Feeling a bit sore but strong.  Thanks!

January 8, 2022

Daily score: 8

Workout:

#21
A1. Clean grip RDLs; 10-12x4; rest 1 min

105x12

115x12

125x12

135x10

A2. Double barrel goblet squats with heels elevated; 10 reps @2020 x4;
rest 1 min

26,26,26,20

B1. DB lateral step up; 12 reps x4/side; rest 90 sec

Done with 15’s

B2. Sumo stance good mornings; 12 reps x4; rest 90 sec

65,70,70,70

C1. Hamstring curls with feet on rower @2020; 15 reps x3; rest 30 sec

Done unbroken x3

C2. Anterior tib raises on wall; 180 seconds continuous x3; rest as
needed to recovery

Done x3

D1. BAnd hip flexion; 20 reps with 1 sec pause at end range of each
rep x3; rest 90 sec

Black band

Done x3

D2. Band clamshells; 20 reps with 1 sec pause at end range of each rep
x3; rest 90 sec

Done x3

Happy to make some progress on this workout this week.  It definitely smoked my legs again, in every way.  Those banded hip flexion…wow they are tough after about 15.  I’m doing them single leg.  A bit of soreness the two days after.  Thanks!

January 7, 2022

Daily score: 9

Workout:

#20
Gymnastic bodies:
- Handstand (10s FS on para)

5,9,7

- Front lever (10s neg vert body lever)

X3

- Manna (12s 1/2 L-sit on para)

X3

+
A. DB push jerk; 15 reps on the 90 sec x5 sets (light/moderate load)

15,20,25,25,25

B1. KB push press @31x3; 10-12x4; rest 90 sec

20x11

20x12

20x10x2

B2. Band assisted behind the neck strict pull ups; amrap unbroken
@41x4 tempo (light band tension, I'd like between 6-12 reps) x4; rest
2 min

7,7,7,6

Green band

C1. Single arm DB high pulls @31x1; 10-12x3/side; rest as needed

15x12

15x12

15x10

C2. Bent over single arm DB trap 3 raises; 12-15x3/side; rest as needed

8x12

5x15

5x15

C3. Standing band internal rotations; 12-15x3/side; rest as needed

15x3 with red band 

So good to get my gym time.  Was fun to work on push jerk.  Took me a bit to get a good rhythm.  I finally figured out what works with the band behind the neck pull ups, less awkward and more effort focused, was good.  Arms are smoked.  Thanks!

January 3, 2022

Daily score: 7

Workout:

#19
1 min on/1 min off x48 min (3 rotations through the below)
1- Two arm OH walking lunge (light)

Done with 15’s

2- Banded marches

Done

3- Rear foot elevated split squats (light) L

Done with 20#, 22-26 reps per min

4- Rear foot elevated split squats (light) R

Same as above

5- Single leg Wall sit L (loaded with light DB)

Done with 10#s

6- Single leg wall sit R  (loaded with light DB)

Done with 10#

7- Single Knees over toes calf raises L

Done, 30-40 reps/min

8- Single Knees over toes calf raises  R

Same as above

+
20 min easy c2 bike cool down on damper 1, nassal breathing only

Done

Squeezed this one in after work.  Felt good to move.  Damn those weighted wall sits burn.  And the single leg kot raises are soooo much hard than double leg, I had to take little breaks.  Thanks! 

January 1, 2022

Daily score: 6

Workout:

#18
Gymnastic bodies:
- Handstand

3 FS straddle HS

- Front lever

3, 10s neg body lever

- Manna

V-l-v, 2 partial, 1 full

+
A. KB bent press; 5 reps x2/side; rest 1 min

Done with 26#

B1. Close grip bench press; 10-12x3; rest 90 sec

75x12

85x12x2

B2. Tall kneeling DB bicep curl into strict press; 10 reps x3/side; rest 90 sec

Done with 20#s

C1. Feet elevated ring push ups; amrap unbroken with 1 sec pause at
the top of each rep in ext rotation x3; rest 90 sec

7,7,7

C2. DB flies; 12-15x3; rest 90 sec

12x15

15x12x2

C3. Single arm ring rows; 10 reps x3/side; rest 90 sec

Done

D. Weighted passive hang; 40 seconds x4; rest 2 min (heavy as you can
go unbroken)

20

35

40

40

Must admit a bit of a hangover this morning and felt off on the gymnastics.  I stepped back a step and still struggled.  I did try and log in to gymnastics bodies to get the next step but the login wouldn’t work…?  Bent press was a fun new challenge.  I think I’ve done it before but been a long time.  Arms were totally smoked at the end of this one.  Thanks!