July 26, 2022

Daily score: 8

Mountain biking:

2:30

1000 cals, max hr 169, avg hr 140

This was a super hot day too and felt good to burn.  We went paddle boarding at an easy pace in the river after.  Thanks!

July 25, 2022

Daily score: 8

Workout:

#1

Gymnastic bodies:
- Handstand

1,1.5,1,1.5,3

+
A. Goblet hold heels elevated squat @3030; 10 reps x3; rest 1 min

Done with 35#

B1. Strict press; 6, 6, 6; rest 2 min

75,75,75

B2. Bench press; 6, 6, 6; rest 2 min

95,95,95

C1. Barbell front rack in place lunges; 12 steps x3; rest 1 min

Done with 75

C2. DB russian step ups; 12 alt'ing reps x3; rest 1 min

Done with 25’s

A bit sore in the legs the next day from this one.  It is easier on my hip to squat with heels elevated I think.  Thanks!

July 24, 2022

Daily score: 8

Workout:

#6
Gymnastic bodies:
- Manna (:30 L-sit)

:30, :25, :20, :16, :16

+
A. Single arm isometric KB farmers hold; amsap x2/side 70#; rest 60 sec bw sides

1:00, 1:10

B. Barbell hip thrusts; 100 for time @115# in sets of 10 unbroken w/ 1
sec pause at the top of each rep

9:29

C. Wall sprint drill; 26 alt'ing reps with 1 sec pause at the top of
each rep x3; rest as needed
https://www.youtube.com/watch?v=A4CU50A2mOw
* be tight in the core, get as much tension in your mid line as you
can generate, keep posture as focus.

Done

+
3 sets:
17 heavy russian KBS
12 burpees
7 cals sprint ski erg
rest as needed to repeat speed from set 1

1:58

1:53

1:45

62# kb

Went well.  Happy to be getting stronger on the L-sit.  Hip thrusts made my glutes burn!  The pause is intense.  Glutes a bit sore the next day.  Everything else went well.  Thanks!

July 23, 2022

Daily score: 7

Workout: 

 #5

Gymnastic bodies:
- Front lever (10s vert body levers, 5x5)

3,2,3,2,2

+
36 min amrap:
1- 20 sec side plank/side
2- 40 sec passive hang (mixed grip 20s/side)
3- 40 sec hollow body hold
4- 40 sec alternating bird dogs with 1 sec pause at the top of each rep
5- 40 sec plank shoulder taps
6- rest

Done

+
15 min easy continuous ski erg

Done 160 cals

Enjoyed the rhythm of this one.  Love getting all the core work in.  Thanks!

July 20, 2022

Daily score: 6 (tired)

Workout:

#4
Gymnastic bodies:
- Handstand 5r fs straddle

 2, 1, 1.5, 1.5, 1

+
A. Single leg barbell deadlift; 8 reps x3/side; rest 1 min bw sides
(all sets at heaviest from last week)

95x8x3

B. Pike position hspu with feet on box @4040; amrap unbroken x3; rest 2 min

5,5,5

C1. Rear foot elevated single leg split squats @2020; 10-12x2/side; rest 1 min

12x2

C2. Goblet hold cossack squats; 12 alt'ing reps x2/side; rest 1 min
* try to use same weight as top set from last week for c1/c2 this week
for more reps.

20x12x2

C3. 10# plate counterbalanced pistol squats @3030 (stop just above
parallel on each side); 5 reps x2/side; rest 1 min

Done

Had a great horse riding lesson in some hot weather before this.  I think between that and biking yesterday I was feeling kinda tired.  Workout did not feel overwhelming though which was great.  The DL’s are so hard but easier on the left but all the C stuff is easier on the right.  Interesting.  Thanks!

July 19, 2022

Daily score: 7

Workout:

Mountain biking, 2hrs 20 mins, 1030 cals, max hr 169, avg hr 140.  

So good to get out in the woods.  

July 17, 2022

Daily score: 8

Workout:

#3

Gymnastic bodies:
- Manna (:30 L-sit)

:30, :21, :20, :15, :15

+
A. Single arm isometric KB farmers hold; amsap x2/side 70#; rest 90 sec bw sides

:50, :52

B. Barbell hip thrusts; 100 for time @95# in sets of 10 unbroken w/ 1
sec pause at the top of each rep

7:03

C. Wall sprint drill; 20 alt'ing reps with 1 sec pause at the top of
each rep x3; rest as needed
https://www.youtube.com/watch?v=A4CU50A2mOw
* be tight in the core, get as much tension in your mid line as you
can generate, keep posture as focus.

Done

+
3 sets:
15 heavy russian KBS
10 burpees
5 cals sprint ski erg
rest as needed to repeat speed from set 1

1:36, 1:34, 1:29

62# kb

Felt a little tired in the abs from yesterday.  Glutes were on fire by the end of the hip thrusts. The pause is what did it.  The wall sprints were tough!  Much tougher than they look.  Everything else went well.  Thanks!

July 16, 2022

Daily score: 6 before, 8 after nap :)

Workout: 

#2
Gymnastic bodies:
- Front lever (5r, 10s vertical negatives)

3, 2.5, 2, 2, 2

+ 
30 min amrap:
1- 20 sec side plank/side
2- 40 sec passive hang (mixed grip 20s/side)
3- 40 sec hollow body hold
4- 40 sec alternating bird dogs with 1 sec pause at the top of each rep
5- 40 sec plank shoulder taps
6- rest

Done 

+
15 min easy continuous ski erg

154 cals

Felt so good to move and hoping this is the beginning of me getting back on track.  I hate feeling less in shape but I know I’ve been doing all I can lately just to keep my priorities in the right order.  This workout actually helped calm me down and felt great.  Thanks!

July 12, 2022

Daily score: 8

Workout:

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

1,2.5,1.5,1,3

+
A. Single leg barbell deadlift; 6 reps x3/side; rest 1 min bw sides
(stand up and lower from one leg under control and reset each rep on
the floor.  not TnG)

75,85,95

B. Pike position hspu with feet on box @4040; amrap unbroken x3; rest 3 min

5,5,5

C1. Rear foot elevated single leg split squats @2020; 8-10x2/side; rest 1 min

10x2

C2. Goblet hold cossack squats; 10 alt'ing reps x2/side; rest 1 min

20# x10x2

C3. 10# plate counterbalanced pistol squats @3030 (stop just above
parallel on each side); 4 reps x2/side; rest 1 min

Done

Single leg DLs are harder on the right.  Maybe d/t the super flexible ankle, I struggle with balance on the side.  The single leg squats and Cossacks are harder on the left d/t that hip and that side feels a bit weaker.  Pistols felt great.  Thanks!

July 5, 2022

Daily score: 8

Workout:

#2
30 min amrap:
10 burpees
Row 500m
10 toes to bar
bike 20 cals
10 box jumps 20" (step down)
ski erg 500m

3 rounds plus 10 plus 356 meters

Felt good to burn!  I was totally on the ground after this one.  And better than last time I did it.  Thanks!  

July 3, 2022

Daily score: 8 (light overall soreness)

Workout:

#6
Gymnastic bodies:
- Manna (5r 30s L-sit)

:30!  :22  :16  :14  :14

+
A. Sangbag bear hug walking lunges; 7 min amrap: 25 feet unbroken segments

9x25 feet with 100# sand bag

B. Barbell hip thrusts; 5x5; rest 2 min
* increase weight from last week

205, 215, 215, 225, 225

+
Ski erg sprint 15 seconds @100%
rest 45 sec
x10 sets

110 cals

So excited and surprised to get my first 30s L-sit.  That one didn’t actually hurt as bad as all the ones that followed lol.  Sand bag challenge was legit.  Got more stable as I went.  Choosing the 100# bag was brave for me.  Everything else felt great!  Thanks!

July 2, 2022

Daily score: 7

Workout:

#5
Gymnastic bodies:
- Front lever (5r 10s vertical neg body levers)

2,2,2,2,2

+
A. Double KB front rack partial squats (just above parallel); 15 reps
@2010 tempo x4; rest 2 min

Done x4 with 35’s

B. Rear foot elevated barbell overhead split squats; 8-10x3/side; rest
1 min bw sides

35x9/side x2

35x8/side 

C1. Push ups; 25 reps AFAP x2; rest 1 min

1:14, 1:15

C2. Supinated grip ring rows; 25 reps x2; rest 1 min

Done 

+
3 min max reps burpees

42

Glutes, hams, low back a bit sore today.  This all felt good.  Neck got a bit fatigued on the burpees but overall nearly back to 100%.  Thanks!

July 1, 2022

Daily score: 8

Workout:

#4
Gymnastic bodies:
- Handstand

3-1-1-1-1 (fs 5rep straddle)

+
A. Clean grip deadlift @3030; 6-8x5; rest 2 min

125x8

135x7x4

B. Seated DB Z arnold press; 8-10x4; rest 2 min

25x10

25x8x3

C1. Snatch grip single leg RDL's; 8-10x4; rest 1 min

55x10/side x4

C2. Single leg hamstring curls on rower; 10 reps x4/side rest 1 min

Done

D. Single leg hip extensions on GHD; 12-15x3/side; rest as needed

Done x15 x3

So good to get gym time.  Legs felt a bit more balanced today.  Thanks!

June 28, 2022

 Daily score: 8

Workout:

Mtn biking, 2hrs, 500 cals, avg HR 120, max 166

So good to get out on the bike.  Felt great climbing.  And no crashes on the rocky fast downhill :).