April 30, 2022

Daily score: 7

Workout:

#6
A. Front squat; 5x5; rest 2 min * heavier than last week

75, 85, 85, 85, 90 (video last set)

B1. Single leg wall sit; 40 sec x3/side; rest 1 min

Done

B2. DB russian step ups; 20 alt'ing reps x3; rest 1 min

Done with 20’s

C1. Single leg good morning; 12-14x3; rest 1 min

35x12x3

C2. Cossack squat; 12 alt'ing reps x3; rest 1 min

Done

+
16 min amrap:
odd- 15 sec cyclical sprint (choice machine)
even- 30 sec elbow plank

Done with ski erg

So interesting to me how the only way I can front squat comfortably now is a narrow stance.  My left hip just feels bad in anything wider or more toe out.  Thought I’d share a video.  Everything else went well.  Feeling good and my girl is getting closer to having her baby!  So excited.  Thanks!

April 27, 2022

Daily score: 7

Workout:

#5
Gymnastic bodies:
- Handstand 1.5, 3, 1, 3.5, 2 (5r straddle FS)
- Front lever 2,2,2,2,2 (vert body lever)
- Manna :17, :17, :15, :15, :15 (L sit)

+
A. Jumping good mornings; 12 reps x3; rest 2 min

65x12x3

B1 Bent over supinated grip barbell rows; 10-12x2; rest 2 min

85x10x2

B2. Wide grip interved rows on bar; 12 reps @2020 x2; rest 2 min

Done 

C1. Seated pike lifts; 20 reps x2; rest 1 min

Done

C2. V-ups; 24 reps x2; rest 1 min

Done

D1. Bench press; 18 reps x2; rest 1 min

65x18x2

D2. Powell raises; 15-20x2/side; rest 1 min

5x20

8x15

Nothing much to add about this one.  Feeling good!  Thanks!

April 25, 2022

Daily score: 7

Workout:

#4
A. Barbell front rack reverse lunge from 2" elevation; 20 alt'ing reps
x3; rest 2 min

65,65,65

B. Pistol squat @2222; accumulate 10 reps per side

Done in doubles 

C. Reverse sled drag; 20 min continuous

Done, sled plus 60#

D. Anterior tib raises against wall; 2 min continuous for max reps

Done, lost count

+
8 min amrap:
20 sec side plank L
20 sec side plank R
20 sec hanging L hold

5+20+20

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

Done, 173 cals

Well rounded lower body soreness the next day.  Also did that horse ride I sent you after this.  Still amazed at the heart rates for that, I do definitely get sweaty and sore from it.  Happy I can still do pistols.  Harder to maintain tension in the bottom on the left side.   Everything else went well.  Thanks!

April 24, 2022

Daily score: 7

Workout:

#3
Gymnastic bodies:
- Handstand (5r straddle FS)

.5, 2, 2.5, 3, 4.5

- Front lever (5r vert body lever)

2,2,2,2,2

- Manna (:30s L-sit)

:13,:13,:13,:13,:13

+
A. Snatch grip behind the neck strict press; 10-12x3; rest 90 sec

45x12

50x11

50x10

B1. Ring push ups; 15 reps x3; rest 1 min

15 ub, 15 ub, 9/6

B2. Tall kneeling DB strict press; 15 reps x3; rest 1 min

15x15ub x3

C1. Laying DB tricep extensions; 20-25x2; rest 1 min

8x25

10x20

C2. seated DB bicep curls; 20-25x2; rest 1 min

8x25x2

ski erg 15 min easy cool down

Done, 146 cals

Felt great to almost get 5 reps once on the handstands.  Amazing how shot my arms were by the time I was doing the extensions and curls.  Ski erg felt great.  Thanks!

April 23, 2022

Daily score: 7

Workout:

#2
A. Front squat; 5x5; rest 2 min

65, 75, 85, 85, 85

B1. Single leg wall sit; 30 sec x3/side; rest 1 min

Done

B2. DB russian step ups; 16 alt'ing reps x3; rest 1 min

20’s x3

C1. Single leg good morning; 10-12x3; rest 1 min

25x12, 35x10, 35x10

C2. Cossack squat; 10 alt'ing reps x3; rest 1 min

Done x3

+
14 min amrap:
odd- 15 sec cyclical sprint (choice machine)
even- 30 sec elbow plank

Done with rower, 47 cals

Crazy how hard 85# front squats are.  Legs sore the next day but not terrible.  Legs were still sore starting this workout from three days before.  Nothing sore in a bad way though, just muscle.  I chose the rower just for something different.  Great way to work some soreness out.  Thanks!

April 21, 2022

Daily score: 7 (sore legs)

Workout: 

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

2,1,1.5,2.5,3

- Front lever (vert body lever 5r)

2,1,2,2,2

- Manna (30s L-sit)

15,15,15,15,12

+
A. Jumping good mornings; 10 reps x3; rest 2 min

65,75,80

B1 Bent over supinated grip barbell rows; 8-10x2; rest 2 min

75x10

85x9

B2. Wide grip intervet rows on bar; 10 reps @2020 x2; rest 2 min

Done

C1. Seated pike lifts; 15 reps x2; rest 1 min

Done

C2. V-ups; 20 reps x2; rest 1 min

Done

D1. Bench press; 15 reps x2; rest 1 min

65, 70

D2. Powell raises; 12-15x2/side; rest 1 min

5x15

8x12

Writing this the next day and legs are even more sore!  So much so I’m taking a recovery day.  Mostly adductors and hams (just above the knee).  This workout was great.  I did the L-sits before the body levers and gained a few seconds that way.  That stuff is so hard.  Everything else went well.  Love the Powell raises.  Thanks!

April 20, 2022

Daily score: 7

Workout:

#8
A. Barbell forward lunges; 20 alt'ing reps x4; rest 2 min

65, 70, 75, 75

B. DB cross under curtsy lunges; 20 alt'ing reps x4; rest 2 min

Done with 25’s 

C1. Laying band hamstring curls; 110 reps x2; rest 1 min

Done x2

C2. Seated band single leg extensions; 80 reps x2; rest 1 min

Done x2

+
14 min amrap:
20 sec single leg glute bridge R
20 sec single leg glute bridge L
20 sec star plank L
20 sec star plank R
20 sec straight leg hip extension L
20 sec straight leg hip extension R

5 rounds plus 20s plus 4s

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

166 cals

Would have done this on Sunday but it was a big farm fitness day instead.  Felt good to get back in the gym.  Did the lunges back rack and didn’t actually seem too much easier.  Everything else went as expected.  Feel great.  That’s a tough amrap.  Thanks!

April 16, 2022

Daily score: 6, a bit tired, sore legs

Workout:

#7
Gymnastic bodies:
- Handstand (5r straddle fs)

1,1,1.5,2,3

- Front lever (5r very body lever)

1,1,1,x,x

- Manna (:30 L-sit)

:14, :13, :12, :10, :10

+
A. High hang power snatch; 5 reps x5; rest 90 sec
* increase load from last time

65, 65, 70, 70, 70

B. DB Bench press; 70 for time 35#/hand

7:02

(50 in 4:22)

C. Single arm bent over DB rows; 10-12x4/side; rest 1 min bw sides

35x10x4

D. Passive hang; accumulate 4 minutes in as few sets as possible (rest
1:1 until you complete)

8 mins

1:15, 1:05, :30, :30, :40

+
ski erg 15 min easy cool down

147 cals

Low back was not having the vertical body levers today.  I horse back rode in the morning and I think I pissed it off.  Snatches felt great.  Bench is harder on my right shoulder.  And the hang is just burning in the forearms.  Great session!  Thanks!

April 14, 2022

Daily score: 7

Workout:

#6
A. Hang squat clean from below the knee; 3 reps EMOM for 12 min

65x3x5

70x3x2

75x3x5

B1. Partial depth back squats (half squat); 5 sets of 10; rest 90 sec

95x10x5

B2. Single arm DB hang squat clean; 18 reps x5; rest 90 sec (alternate per 8)

Done with 35#

C. Single leg barbell deadlift; 12 reps x2/side; rest 1 min bw sides

Done with 45# BB

+
15 min amrap:
15 V-ups
20 sec side plank R
20 sec side plank R
15 super man arch ups

7 rounds plus 15 plus 5s plank

Legs we’re feeling smoked after B.  Felt good to do some dynamic squats in A, hip seems to have held up well.  Right hip struggles more with balance on the SL dead lifts.  Core series was great!  Sauna time!   ThAnks!

April 11, 2022

Daily score: 7 

Workout:

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

1.5, 1.5, 1.5, 1, 2

- Front lever (5r vert body lever)

2, 2, 2.5, 2.5, 2

- Manna (:30s L-sit)

12, 12, 10, 10, 10

+
A. Hang power cleans; 10 reps x4; rest 90 sec
*heavier than 15's from #1

85x10x4

B. Wide grip weighted pull ups; 2-3x5; rest 90 sec
* same loads as last week but less rest

10x3

15x2x4

C. Bent over wide grip barbell rows; 8-10x4; rest 2 min

75x10

75x10

80x10

85x8

+
For time:
6 sets of 10 unbroken toes to bar
60 ring rows
60 push ups

18:09

3 unbroken sets then 7/3, 5/5, 5/5

+
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

Pretty well rounded upper body sore after this one.  Really enjoyed it though, made me feel strong.  Happy for a few improvements from last week.  Tried my darndest to get all the TTB unbroken but my hands just came off the bar, mostly a grip issue.  Thanks!

April 3, 2022

Daily score: 6 tired

Workout:

#4

A. Barbell forward lunges; 20 alt'ing reps x3; rest 2 min

I did these front rack

75, 65, 65

B. DB cross under curtsy lunges; 20 alt'ing reps x3; rest 2 min

20, 25, 25

C1. Laying band hamstring curls; 100 reps x2; rest 1 min
C2. Seated band single leg extensions; 75 reps x2; rest 1 min

Done with red bands

+
12 min amrap:
20 sec single leg glute bridge R
20 sec single leg glute bridge L
20 sec star plank L
20 sec star plank R
20 sec straight leg hip extension L
20 sec staight leg hip extension R

4 rounds +20 +20 +5

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

177 cals (125-130 watts, 125-135 HR)

Feeling rest day vibes this morning but between work and going out of town for a long wine tasting weekend this next week, I won’t be able to workout again for a week.  Then I’ll be home for most of the next few months waiting for Bella to have her baby and keeping it contained :), can’t wait!  

This workout smoked my legs, glutes.  The lunges at 75# were too heavy.  Love curtsy lunges for some reason, feels like a good stretch on top of the effort.  Ham curls destroyed my hami’s.  Was down to sets of 10.  Leg extensions felt great.  The amrap annihilated my glutes.  I had to put my down knee on the ground for the star plank after the first two rounds.  Thanks!

April 2, 2022

Daily score: 7 sore all over 

Workout:

#3
Gymnastic bodies:
- Handstand 1,3,1,1,1 (reps of FS straddle)
- Front lever 2,2,2,2,1 (vert body lever)
- Manna 13,12,11,11,10 (seconds L-sit)
+
A. High hang power snatch; 5 reps x5; rest 90 sec

55,60,65,65,65

B. DB Bench press; 50 for time 35#/hand

4:30

C. Single arm bent over DB rows; 10-12x3/side; rest 1 min bw sides

30x12

35x10

35x10

D. Passive hang; accumulate 3 minutes in as few sets as possible (rest
1:1 until you complete)

5:36 (1:34, 1:00, :26)

+
ski erg 15 min easy cool down

152 cals

Traps lit up on the handstands.  Sore from yesterday I think.  Did a ton of yard work and horse riding too.  The body levers are hard on my neck sometimes, today seemed like a rough day for that.   Felt so good to snatch.  Right shoulder was the weak link on the bench press.  Everything else went well!  Thanks!

April 1, 2022

Daily score: 9

Workout:

#2
A. Hang powe clean from below the knee; 3 reps EMOM for 15 min

85x2

90x2

95x5

100x4

105x2

B1. Partial depth back squats (half squat); 4 sets of 10; rest 90 sec

85,95,95,95

B2. Single arm DB hang squat clean; 16 reps x4; rest 90 sec (alternate per 8)

Done with 35#

C. Single leg barbell deadlift; 10 reps x2/side; rest 1 min bw sides

35, 45

+
12 min amrap:
15 V-ups
20 sec side plank R
20 sec side plank R
15 super man arch ups

5 rounds plus 15 v-ups

I just felt good this morning.  Had a good night of sleep.  I also got a Whoop wearable and watched my heart rate during this workout, was kinda cool.  Peaked at 135 and was around 115 most of the time.  Great combo of things.  Not sure I have ever half squated before and it was a strange feeling.  Thanks!