February 28, 2022

Daily score: 9

Workout:

#7
A. Single arm KB snatch to revrese lunge; 12 reps x4/side; rest 1 min bw sides
https://www.youtube.com/watch?v=y6A8IKVEONQ

Done with 35#

B. Wall hack squat with foam roller and KB in front rack; max reps
unbroken @4040 tempo with 35# KB x4; rest 3 min actively on bike

11,13,12,11

C. Band resisted frog thrusts; 30 reps x4; rest 90 sec
https://www.youtube.com/watch?v=HyCiZVMMDW4

Done

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

Done, HR around 115-120

The KB thing is a great total body workout.  Last round was challenging.  Everything else went well.  Been learning about the benefits of zone 2 training and what that would look for me.  I think HR around 120/nasal breathing.  Thanks!

February 26, 2022

Daily score:  8

Workout:

Cross country skiing x 2 hours 

Great sweat session.  Sore glutes and adductors again.

February 23, 2022

Daily score: 8

Workout:

#6
Gymnastic bodies:
- Handstand (FS straddle 5r x5)

1,1,1.5,1.5,1

- Front lever (10s negs, 5r x5)

5,5,5,5,5!

- Manna (L-sit straddle, 5r x5)

3,4,3,3,3

+
A. Straight arm band lat pull downs; 40 reps x3; rest 90 sec

Done

B1. Ring push ups @41x2; amrap unbroken x4; rest 2 min

8,6,6,5

B2. Strict hspu; amrap unbroken x4; rest 2 min

7,5,5,6

C. Behind the neck seated barbell strict press; 10-12x4; rest 90 sec

45x12

45x10x3

D. DB shuolder complex; front raise x10/lateral raise x10/bent over db
lateral raise x10;  5 complexes; rest 90 sec bw complexes (controlled
tempo for all reps)

Done with 5#’s

So good to have made it through the front lever stage.  Although I know the next one is not easier.  Definitely sore and tired after this one.  Hams and adductors are sore too.  Satisfying to get 4 days in a row. Thanks!

February 22, 2022

Daily score: 7 

Workout:

#5
A. Banded deadlift; 5 sets of 5 @93% of last week's tough 5

135x5x5

B. Harop curl eccentrics; 5 slow controlled reps x4; rest 1 min

Done

C. Barbell hip thrusts; 10-12x4; rest 2 min

155x12

155x11

155x11

155x10

D1 Twisting back extension; 12 alt'ing reps x4; rest 90 sec

Done

D2. Face down band hamstring curls; 75 reps x3; rest 90 sec

Done

D3. Hollow body flutter kicks; max reps in 1 min x3; rest 90 sec

110, 115, 112

Crazy calves still tight.  Funny thing is the hardest part of this workout was the hamstring banded curls!  They just burn.  All good!  Thanks!

February 21, 2022

#4
Gymnastic bodies:
- Handstand (10s FS x5)

12,15,14,13,10

- Front lever (10s neg body lever x5, x5)

5,5,5,3,3

- Manna (L-sit straddle x5)

3,4,4,3,3

+
A. Push press; build to a 5rm 

105

B. High hang muscle cleans; 10 reps x3; rest 90 sec

45,50,50

C1. Barbell floor press; 10-12x3; rest 90 sec

75x12

80x12

85x12

C2. Barbell behind the back shrugs; 20 reps x3; rest 90 sec

45,50,55

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

15x13

15x13

15x12

My calves are still sore!  I guess I need walk stairs more often.  Happy to have progressed and found some consistency with the handstand.  Was fun to remember the muscle clean, took some reps to get it smooth.  Loved the behind the back shrug, less neck strain.  Feeling good, thanks!

February 20, 2022

Daily score: 8 (sore calves)

Workout:

#3
A. Single arm KB snatch to revrese lunge; 12 reps x3/side; rest 1 min bw sides
https://www.youtube.com/watch?v=y6A8IKVEONQ

Done with 35#

B. Wall hack squat with foam roller and KB in front rack; max reps
unbroken @4040 tempo with 35# KB x3; rest 3 min actively on bike

10,11,13

C. Band resisted frog thrusts; 30 reps x3; rest 90 sec
https://www.youtube.com/watch?v=HyCiZVMMDW4

Done

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

131 cals

It’s been forever just d/t a bad work schedule.  Interestingly, trying to fast 20-24 hours on occasion and went for it yesterday while at work.  Nothing was going on so I decided to walk the stairs for maybe 15 mins.  I was probably around 18 hours fasted.  Felt fine, was going at an easy pace.  But man oh man are my calves tight the next day!  Crazy.  Anyhow, this workout: great!  Loved the KB lunges, challenging and worked everything.  Hack squats felt great too, love a new variation.  Thanks!

February 15, 2022

Daily score: 7 (sore hams right above knees, sore upper body)

Workout:

2 hours cross country skiing

So fun!  What a great total body workout.  Has me all over sore the next day.  Hope we get a lot more days to do it this season.  I was going to workout the next day but feeling the need to recover, in the sauna instead :).  Thanks!

February 14, 2022

Daily score: 7 (some leg soreness)

Workout:

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

12, 13, 8, 11, 8

- Front lever (10s negatives x5, x5)

5,5,3,3,3

- Manna (L-sit straddle 5r x5)

4,3,4,4,3

+
A. Straight arm band lat pull downs; 30 reps x3; rest 90 sec

Done with red bands

B1. Ring push ups @41x2; amrap unbroken x3; rest 2 min

8,6,5

B2. Strict hspu; amrap unbroken x3; rest 2 min

6,6,5

C. Behind the neck seated barbell strict press; 10-12x3; rest 90 sec

45x12

45x10

45x10

D. DB shuolder complex; front raise x10/lateral raise x10/bent over db
lateral raise x10;  5 complexes; rest 2 min bw complexes (controlled
tempo for all reps)

Done x5 with 5# DBs

Felt great and well rounded mild soreness the next day.  Heading cross country skiing today!  Thanks!

February 13, 2022

Daily score: 9

Workout:

#1
A. Banded deadlift; build up to a set of 5 @85-90% effort
https://www.youtube.com/watch?v=F6xPIZC6lhM

145

B. Harop curl eccentrics; 5 slow controlled reps x3; rest 1 min
https://www.youtube.com/watch?v=GpMryi0HkJA

Done

C. Barbell hip thrusts; 10-12x3; rest 2 min

135x12

145x12

155x11

D1 Twisting back extension; 12 alt'ing reps x3; rest 90 sec

Done

D2. Face down band hamstring curls; 75 reps x2; rest 90 sec

Done, black band

D3. Hollow body flutter kicks; max reps in 1 min x2; rest 90 sec

90,105

Feeling this in the hamstrings the next day.  Felt great to be back in the home gym.  Gorgeous day, able to workout with the garage open.  The banded deadlifts are so funny feeling, my brain thinks it knows what a dead lift feels like and these changed that up.  Felt it more in the low back towards the top.   The Harop curls were much more manageable than the Nordic curls but still seemed a bit sore for the knees, nothing terrible.  The banded curls are what made me so sore I think, potent.  Thanks!

February 5, 2022

Daily score: 7

Workout:

#8
Gymnastic bodies:
- Handstand (5, 10s FS) 6,6,12,16,16
- Front lever (5 x5r 10s negs) 5,4,4,3,2
- Manna (5 x5r L-sit straddles) 4,3,4,3,3

+
A. Tall kneeling two arm DB strict press; 10-12x4; rest 2 min

30x11

30x10

25x11

25x10

B. Single arm KB clean and strict press; amrap in 2:30 x2/side; rest
90 sec bw sides 35#

R/L 16/16, 16/16

C. Face pulls; 20-24x4; rest 90 sec

22,20,20,20

D. Barbell clean grip high pulls @3030; 15 reps x4; rest 90 sec

15#x15x4

E. DB shrugs; 20 reps with 2 sec pause at the top x4; rest 3 min

15’sx20x4

Squeezed this one in before flying out for San Diego for the week.  Pretty overall sore the next couple days, including abs.  We bought a weeks yoga pass at a posh rooftop hipster studio.  So far we’ve done one class and one surf session.  It’s beautiful down here and warm.  Feeling lucky! Will be home on the 12th and back to workouts the 13th.  Thanks!

February 4, 2022

Daily score: 7

Workout:

#7
3 sets:
125 foot 25# plate OH walking lunge
24 DB box step ups 35#/hand 20"
24 jump switch lunges
rest 4 min bw sets on assault bike

5:00

4:45

4:29

+
A1. Single leg Wall sit L (loaded with light DB); 40 sec x4/side; rest
60 sec bw sides

Done with 10#

A2. Seated  calf raises; 18 reps @2222 x4/sid; rest 60 sec
https://www.youtube.com/watch?v=I02fKccNIoc

Done with 35# plate

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

Done

This was tough once again.  Possibly more chest burning post covid but could just be overly sensitive to it.  Legs sore for a couple days after, kinda all over, calves included.  Thanks!

February 2, 2022

Daily score: 7

Workout:

#6
Gymnastic bodies:
- Handstand (10s FS)

9,6,13,10,9

- Front lever (5, 10s negatives)

5,4,3,3,2

- Manna (5, L-sit straddles)

3,3,3,3,3

+
A. Seated DB curl to strict press; 15 reps x4/side; rest 1 min bw sides

Done x15 with 15#

B. Strict ring dips; amrap unbroken x5; rest 90 sec

9,7,6,5,5

C. Archer push ups w/ hand on KB; amrap unbroken x4/side; rest 2 min bw sides
https://youtu.be/urg1i-LLV-0?t=60

R/L 5/6, 7/7, 7/7, 6/6, 6/6

D1. Inverted hang on rings; 40 sec x4; rest 90 sec

Done x4

D2. Supinated grip feet elevated ring rows; amrap unbroken x4; rest 90 sec

7,7,7,6,5

Arms were shot by the end of this one.  Everything felt good though.  Getting the hang of the archer push ups.  Feeling pretty much back to normal today.  Glutes and low back pretty sore :).  Thanks!

February 1, 2022

Daily score: 6 (some fatigue)

Workout:

#5
A. Sumo deadlift; 5x5; rest 3 min (all sets at heaviest weight from last week)

190x5x5

B. Sumo deadlift; 1 set amrap (-2) unbroken @85% of A

At 160

x12

C. Slant board rear foot elevated bulgarian split squat @4040;
6-8x4/side; rest 90 sec bw sides
https://www.youtube.com/watch?v=UI6sOz7gLJs

45x6

35x6x3

D1. Nordic curl eccentrics; 8 reps as slow and controlled as possible
x4; rest 2 min
https://www.youtube.com/watch?v=NZ31eKoPeIo&t=142s

Done

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

Done with 10#

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

Super sick of sick.  Annnnd I actually had some energy to burn today.  Pretty happy with hitting the weights I did before covid.  Had some light headedness but not terrible.  I’m sure I’ll be sore after this one.  The split squats and Nordic curls are so tough and the band finishers burn.  Thanks!