March 30, 2022

Daily score: 7 (back super tight after hard horse back ride last night)

Workout:

#1
Gymnastic bodies:
- Handstand (5r straddle x5)

1,1,1.5,1.5,1

- Front lever (vert body lever, 5r x5)

3,2,1.5,1.5,1

- Manna (30s L-sit x5)

12s, 12, 10, 10, 10

+
A. Hang power cleans; 15 reps x3; rest 90 sec

75x15x3

B. Wide grip weighted pull ups; 2-3x5; rest 2 min

10x3

15x2

15x2

15x2

15x1.75

C. Bent over wide grip barbell rows; 8-10x3; rest 2 min

65x10

75x10

75x10

+
10 min amrap:
10 unbroken toes to bar
10 ring rows
10 push ups

5 rounds

(Ttb unbroken on first 3 rounds then 9:1 and 6:4)

+
D. Band shoulder sequence; 3 sets of 15 of each movement in this
video; rest 1 min bw movements and sets
https://www.youtube.com/watch?v=y4Wo095zPnc&t=21s

Done

Arms so shot at end of this one.  Feels great.  Riding had my low back super tight and I think it effected my gymnastics.  But it’s worth it, my legs are getting strong in new ways.  I did the first three rounds TTB unbroken but mostly single kips without coming off the bar.  Smoked my grip.  The finishing shoulder series felt ‘hard’ my arms were like jello.  Thanks!

March 27, 2022

Daily score: 10

Workout:

90 mins mountain biking

I feel bad you sent that programming and I still didn’t get to do any of it yet!  My apologies.  Saturday was a solid 8 hour yard work day and then my lovely husband is brilliant and knew we needed to get out and play on Sunday.  So we took our first mountain bike ride of the year.  It was amazing!   I have to say, this is the best first ride of the season I have ever had.  I felt strong and able to push.  Crazy isn’t it?  And my technical skills came right back.  It was a stunning landscape and beautiful day, impossible to not enjoy.  But I think whatever we’re doing is working :).  Thanks! 

March 23, 2022

Daily score:

Workout:

#8
Gymnastic bodies:
- Handstand (5r x5 FS straddle HS)

1,1,1.5,3,1

- Front lever (5r x5 vert body lever)

2,2,2,1,2

- Manna (:30 L-sit x5)

:09,:08,09,:09,:08

+
A. Barbell bicep curls; 15 reps x4; rest 90 sec

35x15x4

B1. Reverse grip bicep curls; 15 reps x4; rest 90 sec

12’s x15 x4

B2. Laying BB tricep extensions; 15 reps x4; rest 90 sec

35x15x4

C1. Toes to bar; 25 reps AFAP x4; rest 90 sec

2:43, 2:36, 2:26, 2:29

C2. Supinated grip bent over barbell rows; 10 reps @31x2 tempo x4; rest 3 min

Done with 45#

D. Band shoulder sequence; 4 sets of 10 of each movement in this
video; rest 1 min bw movements and sets
https://www.youtube.com/watch?v=y4Wo095zPnc&t=21s

Done

Feeling a bit tired going into this one.  TTB felt slightly better this week.  Everything went well, just a steady slog. Thanks!

March 22, 2022

Daily score: 8

Workout:

#7
A. Goblet hold spanish squats; 15 reps x5; rest 1 min
https://www.youtube.com/watch?v=Yr4VIVYWp10

Done with 35#

B. Barbell russian step ups; 10 reps x4/side; rest 1 min bw sides

Done with 50#

C. KB goblet hold cossack squat; 10 reps alt'ing sides x4; rest 90 sec

Done with 20#

D1. Banded clamshells; 20 reps x4; rest 1 min

Done

D2. adductor side plank; 30 seconds x4/side; rest 1 min

Done

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

169 cals, kept around 120 watts

Such a potent workout.  Horse back ride after and the next day adductors and glutes are sore.  Step ups are harder for my left hip, just feels weaker.  Everything else went well!  Thanks!

March 19, 2022

Daily score: 8

Workout:

#6
Gymnastic bodies:
- Handstand (5x5r FS straddle)

2, 2.5, 1.5, 1, 2.5

- Front lever (very body lever, 5x5r)

2,2,2,2,2

- Manna (L-sit, 5x30s)

11,10,10,10,10

+
A. High hang muscle snatch; 8 reps x6; rest 90 sec

Done with 45#

B1. WEighted strict ring dips; 3-4x4 rest 2 min

10x4

12.5x4

15x4

20x3

B2. Supinated grip weighted pull ups @21x4; 3 reps x4; rest 2 min

Done with 5# for all

C. Bench press; 10, 8, 6, 4, 2; rest 2 min

85,90,100,105,110

D. Strict press 10, 8, 6, 4, 2; rest 2 min
* increase loads this week for C/D

57, 65, 75, 80x3, 85x0, 80x2

Usual steady struggle on the gymnastics series.  Love the weighted dips, make me feel strong.  Tried to up the weights on the strict press (went well with the bench) but I think last week I pretty much maxed out.  I couldn’t get 80x4 and didn’t even move the first rep at 85.  Another day.  Missing a workout day here and there d/t some hard labor days in the yard getting spring chores done. Shoveling and spreading gravel and bark chips, weeding, planting the garden :). So fun!  Thanks!

March 15, 2022

Daily score: 6 (feeling tired)

Workout:

#5
A. Power cleans; 3 reps EMOM for 15 min (use same weights as workout
#1 for more reps)

85,95,100,105,110

B1. Front squat @3030; 5 tough reps x4; rest 1 min

Done at 75

B2. Db hang squat cleans; max reps in 45 seconds @35#/hand x4; rest 3 min

9,9,9,9

C. Single leg hip extensions; 15 reps x3/side; rest 30 sec bw sides

Done

D1. Hanging flutter kicks; 30 seconds x4; rest 30 sec

Done (can only do 15 seconds unbroken)

D2. Weighted single leg sorensen hold; 30 seconds x4/side; rest 30 sec

10, bw, bw bw

D3. alternating toe touches; 20 alt'ing reps x4; rest as needed

Done

This workout kicked my butt.  Maybe it’s the time change but feeling tired.  So glad to get this time though. Loved the cleans.  The B series was tough. By the time I was at the Sorensen holds came my low back was getting tight so I just did them with mostly bodyweight.  Thanks!

March 12, 2022

Daily score: 8

Workout:

#4
Gymnastic bodies:
- Handstand (5r x5 FS straddle)

1.5,1.5,2,2.5,2.5

- Front lever (5r x5 vert body lever)

3,2,2,2,1

- Manna (5r x5 straddle L-sit)

5r x5!

+
A. Barbell bicep curls; 15 reps x3; rest 90 sec

35x15x3

B1. Reverse grip bicep curls; 15 reps x3; rest 90 sec

12# DBs x15 x3

B2. Laying BB tricep extensions; 15 reps x3; rest 90 sec

35x15x3

C1. Toes to bar; 25 reps AFAP x3; rest 90 sec

2:45, 2:43, 2:42

C2. Supinated grip bent over barbell rows; 10 reps @31x2 tempo x3; rest 3 min

45x10x3

D. Band shoulder sequence; 3 sets of 10 of each movement in this
video; rest 1 min bw movements and sets
https://www.youtube.com/watch?v=y4Wo095zPnc&t=21s

Done with black band 

Felt good to complete a step on the manna sequence.  TTB were so hard!  Mostly did singles.  Everything else was great!  Thanks!

March 11, 2022

Daily score: 8

Workout:

#3
A. Goblet hold spanish squats; 15 reps x4; rest 1 min
https://www.youtube.com/watch?v=Yr4VIVYWp10

Done with 35# kb

B. Barbell russian step ups; 10 reps x3/side; rest 1 min bw sides

45x10/side

50x10/side x2

C. KB goblet hold cossack squat; 10 reps alt'ing sides x3; rest 90 sec

20# x10 x3

D1. Banded clamshells; 20 reps x3; rest 1 min

Done

D2. adductor side plank; 30 seconds x3/side; rest 1 min

Done

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

HR 130’s, watts 115-125

163 cals

Fun to do some new things.  Glutes sore the next day.  Last few reps of everything were tough.  Love how efficient these workouts are.  All the movements are high value.  Thanks!

March 9, 2022

Daily score: 9

Workout: 

2 hours cross country skiing

March 7, 2022

Daily score:

Workout:

#2
Gymnastic bodies:
- Handstand (5r x5 FS straddle)

1,1,1,1.5,2.5

- Front lever (vertical body lever, 5r x5)

2,2,2,1,2

- Manna (L-sit straddle 5r x5)

4,4,5,5,5

+
A. High hang muscle snatch; 8 reps x5; rest 90 sec

45x8 x5

B1. WEighted strict ring dips; 3-4x3; rest 2 min

5# x4, 7.5x4, 10x4

B2. Supinated grip weighted pull ups @21x4; 3 reps x3; rest 2 min

5# x3 x3

C. Bench press; 10, 8, 6, 4, 2; rest 2 min

80,90,95,100,105

D. Strict press 10, 8, 6, 4, 2; rest 2 min

55,65,75,80,85

Love all these challenges and sore through the shoulders the next day.  Supinated pull ups are a bit hard on my elbows but doable.  Feeling good.  Cross country skiing this week again too :).  Thanks!

March 5, 2022

Daily score: 9

Workout:

#1
A. Power cleans; 2 reps EMOM for 15 min (increase weight every 3rd
set.  last 3 sets at tough load for the day)

85x3

95x3

100x3

105x3

110x3

B1. Front squat @3030; 5 tough reps x3; rest 1 min

75/75/75

B2. Db hang squat cleans; max reps in 45 seconds @35#/hand x3; rest 3 min

9/9/9

C. Single leg hip extensions; 15 reps x2/side; rest 30 sec bw sides

Done

D1. Hanging flutter kicks; 30 seconds x3; rest 30 sec

Done, had to break once each set 

D2. Weighted single leg sorensen hold; 30 seconds x3/side; rest 30 sec

10/10/bw

D3. alternating toe touches; 20 alt'ing reps x3; rest as needed

Done

Legs a bit sore the next day, mostly quads.  Power cleans were super fun.  Everything went well and just the right amount of challenge :).  Thanks!

March 1, 2022

Daily score: 9

Workout:

#8
Gymnastic bodies:
- Handstand (FS straddle 5r x5)

1.5,1,1.5,1,2

- Front lever (vert negs 10s x5, x5)

5,5,5,5,5

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

4,3,4,4,3

+
A. Push press; 5x5 @93% of last week's tough 5

95x5x5

B. High hang muscle cleans; 10 reps x4; rest 90 sec

55x10x4

C1. Barbell floor press; 10-12x4; rest 90 sec

85x12

85x12

90x12

95x12

C2. Barbell behind the back shrugs; 20 reps x4; rest 90 sec

55x20x4

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

15x12

15x13

15x12

15x10

Surprised that the vertical negative body levers didn’t stump me.  They felt about the same as the overhead grip.  Nothing new on the rest.  Overall upper body spent at the end.   Glutes somewhat sore from yesterday.  Thanks!