August 27, 2022

Daily score: 8

Workout:

#6
Gymnastic bodies:
- Manna

:30, :30, :20, :20, :20

+
A. Deadlift @5050 (use straps); 8 reps x3/side; rest 3 min

105,105,105

B. Single arm russian KBS; 18 reps x3/side; rest 1 min bw sides

Done with 35#

C. KB goblet hold 90-90 swivel hips to extension; 12 alt'ing reps x3; rest 1 min

Done with 20#

+
For time:
"Karen" 150 wall ball for time
* every time you break, mandatory 2 min easy bike recovery bw sets

14# to 9 feet 

(26,55,85,110,130,150)

17:35 (5 breaks, 6 sets)

Funny how ‘Karen’, just the word, can give me anxiety.  This was a less painful version at least.  My L-sit progress is coming along, so dang hard. The swivel hips are a great challenge and feel like an important stretch for my hips.  Not a sore after this one as last week.  Just some lateral tightness on the left leg I think from the squats and a bit of neck soreness from throwing the ball.  Thanks!

August 25, 2022

Daily score: 7 (soreness improving) 

Workout:

#5
Gymnastic bodies:
- Front lever 5x5 10s vert negatives

1,1,1,1,1 

+
A1. Adductor side plank L; 30 seconds x4; rest 30 sec
A2. Adductor side plank R; 30 seocnds x4; rest 30 sec
A3. Star side plank; 30 seconds x4; rest 30 sec
A4. Star side plank R; 30 seconds x4; rest 30 sec
A5. L-sit hold; amsap x4; rest as needed to recovery

:25, :25, :20, :21

B. Half kneeling band paloff press with overhead reach; 8 reps
x4/side; rest 1 min bw sides

Done with yellow band

+
3 sets:
18 toes to bar
12 calorie ski erg
6 box jumps 24" (step down)
rest as needed bw sets

2:49

2:35

2:34

+
15 min easy continuous ski erg

150 cals

This is THE more sore my glutes have ever been. Left side is worse and is the upper outer area.  Much improved today but impressive how long it’s hung around.  I did not ‘feel’ like working out but did it anyway.  I just did one solid slow rep on the FL x5 because my left low back felt so tight.  Core series is a toughy but went fine.  My L-sits are feeling stronger.  Love the paloff press.  TTB are proving, I even did one set of 9 (not the best strategy though).  Thanks!

August 23, 2022

Daily score:  5 (glutes extremely sore/tight) 

Workout:

#4
Gymnastic bodies:
- Handstand

1,1,2,1,1

+
A. DB strict press @4040; 10 reps x4; rest 90 sec

15’s x3

12’s x1

B. Ring push ups; amrap unbroken x4; rest 90 sec

15,13,12,12

+
15 burpee CTB pull ups AFAP
x3 sets
rest as needed bw sets

2:17, 2:17, 2:14

+
C1. Single leg hip extensions on GHD; 12 reps x3/side; rest 1 min
C2. Hanging bent knee L hold with alternating knee extensions; 12 reps
x3; rest 1 min
C3. single leg wall sit isometric; 30 seconds x3/side; rest 1 min bw sides

Done x3

HS felt good, just struggled with the straddle.  My adductors are tight/sore a bit too.  The tempo presses make my shoulders burn.  Burpee chest to bar felt harder this week.  The C series went well.  Needed to move some of this soreness out.  Will ride Bella next and should be much better tomorrow.  Thanks!

August 21, 2022

Daily score: 8

Workout:

#3
Gymnastic bodies:
- Manna (:30 L sit x5)

:20 x5

+
A. Deadlift @5050 (use straps); 7 reps x3/side; rest 3 min

105, 115, 115

B. Single arm russian KBS; 15 reps x3/side; rest 1 min bw sides

Done with 35#

C. KB goblet hold 90-90 swivel hips to extension; 10 alt'ing reps x3; rest 1 min

Done with 20#

+
For time:
150 hip thrusts 95#
100 partial range back squats 45# (just above parallel)
50 forward lunges 45#

14:52

Oh my goodness, so sore the next day.  Mostly glutes but hams and quads too.  My legs were shaky after this one and barely made it through my horseback ride after.  So good.  No bad pain, just muscle sore.  Decided to try for 5, 20 second L-sits versus going to 30 on the first, made it work!  Everything else went well but also a solid challenge.  Glutes were on fire after the 150 hip thrusts.  Thanks!

August 15, 2022

Daily score: 6 (a little low energy)

Workout:

#2

Gymnastic bodies:
- Front lever (10s verticals negatives 5x5)

3,3,3,3,3

+
A1. Adductor side plank L; 30 seconds x3; rest 30 sec
A2. Adductor side plank R; 30 seocnds x3; rest 30 sec
A3. Star side plank; 30 seconds x3; rest 30 sec
A4. Star side plank R; 30 seconds x3; rest 30 sec
A5. L-sit hold; amsap x3; rest as needed to recovery

Done:

:20, :20, :20

B. Half kneeling band paloff press with overhead reach; 8 reps
x3/side; rest 1 min bw sides

Done with yellow band

+
3 sets:
15 toes to bar
10 calorie ski erg
5 box jumps 24" (step down)
rest as needed bw sets

2:10

1:58

2:01

+
15 min easy continuous ski erg

147 cals

Just feeling a bit lazy today, had a pretty big day yesterday.  Felt good about this workout though. TTB are really coming along and I made some progress on the front lever progression.  Love the paloff press :). ThAnks!

August 14, 2022

Daily score: 8

Workout:

 #1

Gymnastic bodies:
- Handstand (5r fs straddle)

1,1,1,2,2

+
A. DB strict press @4040; 10 reps x3; rest 90 sec

Done with 15’s

B. Ring push ups; amrap unbroken x3; rest 90 sec

13,13,13

+
13 burpee CTB pull ups AFAP
x3 sets
rest as needed bw sets

1:40, 1:35, 1:41

+
C1. Single leg hip extensions on GHD; 10 reps x3/side; rest 1 min
C2. Hanging bent knee L hold with alternating knee extensions; 10 reps
x3; rest 1 min
C3. single leg wall sit isometric; 20 seconds x3/side; rest 1 min bw sides

Done x3

Did this in the evening after a day of farm projects.  We put in a new gate and fence post and had to break up a bunch of rocks with digging bars.  It was interesting how sore my wrists were when I tried to do handstands.  Tempo strict press made my arms burn!  The burpee CTB were an amazing combo, took about 5 mins of rest in between.  Everything else went well!  Thanks!

August 10, 2022

Daily score: 7 (tired/sore)

Workout:

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

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

+
A. Hamstring curls with feet on rower; 25 reps x3; rest 2 min

Done

B. Standing band pull throughs; 40 reps x2; rest 90 sec

Done

C. Single leg good morning; 12 reps x3/side; rest 1 min bw sides

45, 50, 50

+
3 sets:
12 box jumps 20" (step down)
12 cals rowing @100% effort
rest 90 sec bw sets

1:23

1:15

1:12

Busy day on the farm and still mild soreness.  Perfect workout for the day.  Those ham curls burn!  Thanks!

August 9, 2022

Daily score: 8

Workout:

#5
Gymnastic bodies:
- Front lever (10s neg vertical levers, 5x5)

2,3,3,2,2

+
12 min amrap:
4 strict hspu
4 pull ups
25 sec side plank L
25 sec side plank R
12 toes to bar

4+4 hspu

rest 6 min
12 min amrap:
8 push ups
8 ring rows
25 sec hollow hold
25 sec arch body hold
12 V-ups

3+8+8+25+25+8 v-up’s 

+
15 min easy continuous ski erg

142 cals

Mildly sore all over.  Hardest part of first amrap was the ttb and the v-ups in the second.  I’ll do workout number 6 tomorrow but won’t be able to workout again until Sunday d/t work so plenty of time.  Thanks!

August 8, 2022

Daily score: 8

Workout:

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

 2,3,1,2,1

+
A. Goblet hold heels elevated squat @3030; 12 reps x3; rest 1 min

Done with 35#

B1. Strict press; 6, 6, 4, 4; rest 2 min

75,75,80,85

B2. Bench press; 6, 6, 4, 4; rest 2 min
* 6's start at heaviest set from last week and then heavier for the 4's

95,95,100,100

C1. Barbell front rack in place lunges; 16 steps x3; rest 1 min

75x16x3

C2. DB russian step ups; 16 alt'ing reps x3; rest 1 min
* all sets at the heaviest load you used from last week for more reps this week

25’s x16 x3

Definitely sore the next day after this one.  Mostly from the C series.  But all sore in a good way.  Thanks!

August 4-6, 2022

Mountain biking 

Day one: 1.5 hours, 600 cals, avg HR 135, max 160

Day two: 3 hrs, 1000 cals, avg HR 130, max 160

Day three: 2.5 hrs, 800 cals, avg HR 129, max 160

So fun!  Felt great each day.  Quit alcohol and amazing how much better I recover.  Even after three days all I felt was some hip tightness.  And my technical riding is getting so much better,  thanks!

August 2, 2022

Daily score: 8

Workout:

#3
Gymnastic bodies:
- Manna 5r :30 L-sit 

:30, :25, :20, :17, :18

+
A. Hamstring curls with feet on rower; 20 reps x3; rest 2 min

Done

B. Standing band pull throughs; 30 reps x2; rest 90 sec

Done, purple band

C. Single leg good morning; 10 reps x3/side; rest 1 min bw sides

35x10/side

45x10/side x2

+
3 sets:
10 box jumps 20" (step down)
10 cals rowing @100% effort
rest 90 sec bw sets

1:07

:58

:58

Ham curls on the rower are a sure way to pain.  Everything else felt great!  Thanks!

July 31, 2022

Daily score: 7

Workout:

#2
Gymnastic bodies:
- Front lever (5x10s vert negatives)

2 (ab cramp), 3, 3, 2, 2

+
10 min amrap:
3 strict hspu
3 pull ups
20 sec side plank L
20 sec side plank R
10 toes to bar

4 rounds plus all the way through 4 ttb

rest 5 min

10 min amrap:
6 push ups
6 ring rows
20 sec hollow hold
20 sec arch body hold
10 V-ups

4 rounds plus through hollow body hold

+
15 min easy continuous ski erg

150 cals

Did this one after a day of farm work in 100 degree humid weather.  But it felt great!  No wonder I had a couple cramps though.  The second amrap was harder…core was getting tired by then.  Thanks!