Daily score: 7
Workout:
#3
Gymnastic bodies:
- Manna
:20 :16 :15 :11 :10
+
A. Sandbag bear hug step ups 20"; 100 reps for time
Done in 12:22 with 70# bag
B. Barbell hip thrusts; 5x5; rest 2 min
175, 185, 195, 205 ,205
+
Ski erg sprint 12 seconds @100%
rest 45 sec
x10 sets
100 cals
Great burn. Left leg could barely manage the step ups, had to quickly bring right leg to help. Everything else felt good. Thanks!
Daily score: 7
Workout:
#2
Gymnastic bodies:
- Front lever
Did HS- fs straddle 5x5
2,2,1,3,2
+
A. Double KB front rack partial squats (just above parallel); 15 reps
@2010 tempo x3; rest 2 min
Done with 35’s
B. Rear foot elevated barbell overhead split squats; 8-10x2/side; rest
1 min bw sides
Done with 35# barbell x10/side x2
C1. Push ups; 20 reps AFAP x2; rest 1 min
:49
:45
C2. Supinated grip ring rows; 20 reps x2; rest 1 min
Done
D. Strict hspu; amrap unbroken x2; rest as needed
6,6
My neck just wasn’t loving the vertical negative body levers so I worked on HS and that went well. Left leg struggled more on the split squats. Stoked I was still able to do strict hspu’s! Thanks!
Daily score: 5 (recovering from whiplash)
Workout:
#1
Gymnastic bodies:
- Handstand
Attempted
+
A. Clean grip deadlift @3030; 6-8x4; rest 2 min
125x6x2
125x7x2
B. Seated DB Z arnold press; 8-10x3; rest 2 min
20s x10
25sx10x2
C1. Snatch grip single leg RDL's; 8-10x3; rest 1 min
55x10/side x3
C2. Single leg hamstring curls on rower; 10 reps x3/side rest 1 min
Done
D. Single leg hip extensions on GHD; 10-12x3/side; rest as needed
X12 x3
Sooo, a horse mowed me down. Not one of mine but a neighbors. Thankfully I still had my riding helmet on but I definitely got some whiplash and am glad that’s all that happened. Anyhow, my body just refused to handstand. All anterior neck related. I felt fine doing everything else. Tempo DLs also got my thumbs a bit. SL rdls are less stable on the right. Hope you are well! Thanks!
Daily score: 6
Workout:
#6
Gymnastic bodies:
- Manna
:22, :17, :15, :15, :11
+
A1. Front foot and heel elevated split squat with sandbag in bear hug;
10 reps x4/side rest 1 min
70x10/side x4
A2. Sumo stance good mornings; 10-12x4; rest 1 min
70x12
80x12x3
B. Single leg DB russian step ups; 20 reps x4; rest 90 sec
Done with 20’s
+
12 min amrap
15 band good mornings
15 air squats
30 in place alternating forward lunges (15/side)
15 box jumps 20" (Step down)
3+15+12
This workout was a burner for me. Maybe I’m just a little run down but I felt whipped. Also have not been getting in the gym like I mean to. My whoop said I burned nearly 300 cals, avg HR in the 130’s and max of 161. All the movements went well. Felt a bit heavy on the box jumps but I’m never exactly a light ‘bounded’. Went horse back riding after and feeling well rounded tired tonight. Thanks!
Daily score: 7
Workout:
Winging, 1-2 hours, 350 cals, avg Hr 130, max hr 166
Much improvement today. Arms are smoked the next day. It’s a lot of pulling and twisting. Thinking it’s making me stronger :).
Daily score: 8
Workout:
Winging, 1-2hrs
My arms got smoked fast today. Reminded me of the feeling of burning out on kipping pull ups. It’s a lot of grip fatigue too. Still had a great time and learning tons every time out. Thanks!
Daily score: 6 (worked last night)
Workout:
#5
Gymnastic bodies:
- Front lever (10s vert negatives x5)
3,3,2,2,2
+
A. barbell on back Platform elevated 2" deficit reverse lunges; 24
alt'ing steps x3; rest 90 sec
* same load as last week
70,70,70
B1. Weighted dips; 6-8x4; rest 90 sec
2.5x7
2.5x8
5x6
5x6
B2. Bent over barbell rows; 8-10x4; rest 90 sec
85x10x2
90x9
90x8
C1. front rack KB goblet cossack squat; 16 side to side reps x4; rest 90 sec
Bw x16 x4
C2. Single leg RDL; 8-10x4/side; rest 1 min bw sides/rest 90 sec
40x8
40x10x3
Felt sluggish today after night shift and doesn’t help that is still look like winter here. Also call room bed kills my bad hip. Plus I think horse back riding flares it up. But all this hip work has got to be exactly what I need. Got the pain/tightness under control with some mobility but did the Cossacks with body weight only in this workout and focused on maintaining tension in the bottom. Lunges were a valid challenge, hardest part of the workout. Going painfully slow on the front lever progression to maintain perfect integrity, so hard. Thanks!
Daily score: 6
Workout:
#4
Gymnastic bodies:
- Handstand (5r FS straddle)
3,2.5,1,2,1.5
+
A. Sumo deadlift; 10 reps x5; rest 90 sec
*all weights at heaviest from last week
155x10x5
B. Barbell behind the neck seated strict press; 12-15x3; rest 90 sec
55x14
55x12x2
C. Single arm barbell suitcase deadlift; 10 reps x3/side; rest 1 min
bw sides (barbell to your side perpendicular to your footline)
75x10/side x3
D. Single leg Barbell hip thrusts; 10-12x3/side; rest 1 min bw sides
35x12/side x3
Just felt a bit sluggish today, no good reason. DLs actually seemed to get lighter as I went. The strict press was all out effort to get 12 on the last set. Left leg weaker on the hip thrusts as usual. Thanks!
Daily score: 8
Workout:
#3
Gymnastic bodies:
- Manna (:30 L-sit x5)
:21, :17, :15, :15, :13
+
A1. Front foot and heel elevated split squat with sandbag in bear hug;
10 reps x3/side rest 1 min
55#, 70, 70
A2. Sumo stance good mornings; 10-12x3; rest 1 min
65x12
70x12
75x12
B. Single leg DB russian step ups; 20 reps x3; rest 90 sec
20’s x20 x3
+
10 min amrap
15 band good mornings
15 air squats
30 in place alternating forward lunges (15/side)
15 box jumps 20" (Step down)
3 rounds
Solid session. Happy to be making progress even is so slow on the L-sits. Back felt super tight the night after this one but I really think it’s the horse back riding. Thanks!
Daily score: 7
Workout:
#2
Gymnastic bodies:Daily score: 6
Workout:
#1
Gymnastic bodies:Daily score: 7
Workout:
Metabolic
#1
Ski erg 10 min easy
97 cals
+
EMOM 21 min
1- Ski erg sprint 20 seconds @100% speed
6 cals each
2- bike @moderate continuous pace 1 min
3- bike @easy pace 1 min
151 cals total on bike
+
Ski erg 10 min easy
100 cals
Been a big yard work week. And finally some warmer weather. Felt good to burn a little bit. This is a great combo. Felt like a solid effort and made me hungry and sweaty. Thanks!
Daily score: 8
Workout:
#6
Gymnastic bodies: