September 21, 2022

Daily score: 8

Workout: 

#5
Gymnastic bodies:
- Front lever

3,3,3,3,3

+
A. GHD lateral crunches; 20 reps x3/side; rest as needed bw sides

Done

B. Rotational med ball slam; 10 alt'ing reps as hard as possible x4; rest 2 min

Done with 20# wb

C. KB windmills; 6 slow controlled reps x3/side; rest 1 min bw sides

Done with 26#kb

+
3 min amrap:
4 burpee box jumps 20" (step down alt legs)
4 cal ski erg
rest 1 min
x3 sets

3+4

3+4

3+4+1

+
15 min easy continuous ski erg

150 cals

Felt great today.  Love how I can feel I’m building core muscle.  Counting hours until Italy!  Thanks!

September 18, 2022

Daily score: 5 (was up allll night at work before this)

Workout:

#4

Gymnastic bodies:
- Handstand

1.5, 1.5, 3, 2, 1

+
30 min amrap:
18 sec passive hang
18 sec support hold at top of dip
18 sec side plank L on hand
18 sec side plnk R on hand
3 strict hspu
4 burpees
12 cal row

9 rounds plus 4 second passive hang

Got killed at work on night shift.  Gonna take a few good sleeps to recover.  This workout kept me awake until bedtime at least.  Felt pretty good other than some right shoulder burning on the top of dip holds, got worse as I went.  But feels fine the next day.  Thanks!

September 17, 2022

Daily score: 8

Workout:

#3

Gymnastic bodies:
- Manna (30s L-sit on parallettes x5)

I did it!

:30 x5

+
A. Sumo deadlift; 5x5; rest 2 min

155, 165, 170, 175, 185

B. DB front rack curtsy lunge; 20 alt'ing reps x3; rest 2 min
https://www.youtube.com/watch?v=rUD0rPjlxdQ
* this but with DB in front rack

Done with 25’s

C. Single leg wall sit isometric; 30 sec x3/side; rest 1 min bw sides
(Load with DB's in front rack if you can)

Done with 10# dbs

+
For quality:
150 laying band hamstring curls
150 spanish squats
150 unloaded hip thrusts
https://www.youtube.com/watch?v=qrBEigyHW4k

Done, did not time

So proud of my L-sit strength success.  It really is cool how you get stronger at impossible things…just took forever!  I am also still feeling this workout in my hamstrings two days later.  Super cool to not have the hip pain flaring up though.  My legs are getting stronger without pain, thank you!

September 16, 2022

Daily score: 7

Workout:

#2

Gymnastic bodies:
- Front lever (10s neg vert body levers)

4-3-3-3-2

+
A. GHD lateral crunches; 20 reps x2/side; rest as needed bw sides
https://www.google.com/search?q=side+crunches+on+GHD&rlz=1C5CHFA_enUS903US903&oq=side+crunches+on+GHD&aqs=chrome..69i57j0i22i30j0i390l5.2789j0j7&sourceid=chrome&ie=UTF-8#kpvalbx=_56ceY5HWMZmbptQPy6-AyA8_28

Done

B. Rotational med ball slam; 10 alt'ing reps as hard as possible x3; rest 2 min

Done with 20# med ball

C. KB windmills; 5 slow controlled reps x3/side; rest 1 min bw sides

Done with 26# kb

+
3 min amrap:
4 burpee box jumps 20" (step down alt legs)
4 cal ski erg
rest 2 min
x3 sets

3+3

3+4

3+4

+
15 min easy continuous ski erg

156 cals

Felt some good core soreness for a couple days after this one, pretty awesome.  And because of night shifts and life I got behind blogging, very sorry.  But all is well!  Thanks!

September 13, 2022

Daily score: 8

Workout:

 #1

Gymnastic bodies:
- Handstand (5r fs hs straddle)

1,1,2,1,1

+
30 min amrap:
15 sec passive hang
15 sec support hold at top of dip
15 sec side plank L on hand
15 sec side plnk R on hand
2 strict hspu
3 burpees
10 cal row

11 rounds

Struggled with patience on the handstands this day for some reason.  Amrap was a good one, ring support was the most challenging.  Two days later still having some posterior shoulder and lat soreness.  We also spent the afternoon after this winging in the river and it was a huge workout.  But I’m getting better at getting on the foil and having a lot of fun.  Thanks!

September 10, 2022

Daily score: 8

Workout:

 #6

Gymnastic bodies:
- Manna (5x 30s L-sit)

:30, :30, :23, :20, :20

+
A. Zercher squat; 10 reps x4; rest 2 min
https://www.youtube.com/watch?v=nwx6Ip7hd3I
* heavier than last week

55, 55, 60, 65

B. front rack reverse lunges; 30 alt'ing reps x2; rest 2 min

55x2

C. Single leg deck squats; accumulate 50 reps alternating sides per rep

Done in sets of 10

D1. Single leg hip extensions; 10 reps x3/side; rest 1min

Done

D2. Face down band hamstring curls; 30 reps x3/side; rest. 1min

Done

Solid leg workout.  Everything feels shaky after.  The deck squats were much better this week but still quite challenging.  Ham curls just burn.  Funny thing is, now I’m working on riding bareback.  The combo of this workout and that is going to be a burner.  Love it.  Thanks!

September 8, 2022

Daily score: 7

Workout:

#5
Gymnastic bodies:
- Front lever

4,3,3,3,3

+
A. DB side bends; 24 alt'ing reps x3; rest 2 min

50’s, 50’s, 50’s

B. Circling back extensions on GHD; 5 reps in both direction x3; rest 2 min

Done

C. Tall kneeling KB halos; 7 slow controlled reps in both directions
x3; rest 2 min

26, 26, 26

D. Elbow plank KB pull throughs; 18 reps x3; rest 2 min

Done with 44#

+
EMOM 13 min:
Odd- 15 sec row sprint for max cals
even- 15 sec max reps burpees

5 cals and 6 burpees each round 

+
15 min easy continuous ski ergo

164 cals

Feeling stronger in my core.  Love the plank pull through exercise.  And I just felt like pulling harder on the erg today.  Thanks!

September 7, 2022

Daily score: 6

Workout:

#4
Gymnastic bodies:
- Handstand ( 5 x5r fs straddle)

1,2,1,3,3

+
A. Behind the neck barbell seated strict press @3020; 6-8x4; rest 2 min

60x7x2

60x6x2

B. Close grip barbell bench press; 6 triples @95% of last week's tough triple

Done at 105

C. Chest to bar isometric hold; amsap x4; rest 2 min

:12, :11, :09, :06

D. Passive hang; amsap x3; rest 2 min

1:35

1:05

:47

E. alternating toe touches; 30 reps x2; rest 2 min

Done 

Felt good.  cTB iso holds I feel a lot in my elbows.  Thanks!

September 4, 2022

Daily’s score: 8

Workout:

#3

Gymnastic bodies:
- Manna (5x30s L-sit)

:20, :21, :20, :20, :20

+
A. Zercher squat; 10 reps x3; rest 2 min
https://www.youtube.com/watch?v=nwx6Ip7hd3I

45, 45, 55

B. DB box step ups; 50 reps with 50# DB (single DB on shoulder, switch
sides after 25 reps) x2; rest 2 min

3:55

3:55

C. Single leg deck squats; accumulate 40 reps alternating sides per rep

Done

+
5 min amrap:
15 hip extensions on GHD
10 partial range back squat 95#
5 cal ski erg

2 rounds plus 15 hip ext

Abs were still a but sore this day from previous workout.  Zercher squats felt pretty good overall.  Deck squats were harder on the left and I had to do a bit of an assist on the side on some.  Amrap felt good.  Thanks!

September 3, 2022

Daily score: 8

Workout:

2:40 mountain biking, 1000 cals, max HR 160, avg 133

Great time!  Cooler day.  Marc got a new bike so it was super fun getting out on it for the first time.  Felt strong and able the whole ride.  Thanks!9

September 2, 2022

Daily score: 8

Workout:

#2

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

3,3,3,3,3

+
A. DB side bends; 20 alt'ing reps x3; rest 2 min

40, 40, 40

B. Circling back extensions on GHD; 5 reps in both direction x3; rest 2 min

Done

C. Tall kneeling KB halos; 5 slow controlled reps in both directions
x3; rest 2 min

26, 35, 26 

D. Elbow plank KB pull throughs; 14 reps x3; rest 2 min

35, 44

+
EMOM 10 min:
Odd- 15 sec row sprint for max cals
even- 15 sec max reps burpees

5 cals each time or rower and 6 burpees

+
15 min easy continuous ski erg

157

Abs are a bit sore the next day from this one.  I was able to go slower and more controlled with 26# for the halos.  The elbow plank pull throughs are super cool.  Everything else felt great!  Thanks!

August 31, 2022

Daily score: 8

Workout:

#1

Gymnastic bodies:
- Handstand (went back to 5x10s fs holds just to review)

:20, :10, :23, :16, :21

+
A. Behind the neck barbell seated strict press @3020; 6-8x3; rest 2 min

50x8

55x8

65x6 

B. Close grip barbell bench press; build to a tough triple and then
drop the weight by 7% and perform 3 triples at 93% of the heaviest for
the day

Tough Triple= 110

Then 3 sets of 3 at 100

C. Chest to bar isometric hold; amsap x3; rest 2 min

:10, :11, :10

D. Passive hang; amsap x2; rest 2 min

1:33

1:02

E. alternating toe touches; 20 reps x2; rest 2 min

Done x2

Really enjoyed this workout.  Shoulders are moderately sore the next day too, mostly anterior.  Thanks!

August 28, 2022

Daily score:7

Workout:

2.5 hours mountain biking

We took some beginner friends out so the pace was easy and fun.  Still a nice workout though!