October 29, 2022

Daily score: 8

Workout:

Day 3

Gymnastic bodies:
- Manna

:14, :20, :20, :20, :14

+
A. Partial deadlift from rack (knee height); 5x5; rest 2 min
* heavier than last week

175, 185, 195, 205, 215

B. Plate overhead walking lunges; 28 steps x3; rest 2 min

35x28x3

C1. Goblet Cossack squats; 24 alt'ing reps x2; rest 1 min

Done with body weight x2

C2. Single leg DB rdl; 12 reps x2/side; rest 1 min

35’s, 30’s

+
For quality:
120 mini band elbow/knee plank clam shells per side
120 arch body rocks
120 hollow body flutter kicks

Done

Felt great in the DLs this week.  Left hip is a bit irritated (who knows why) so I did the Cossacks with bodyweight only and they were still challenging.  Rdls are harder on my right leg, mostly the balancing so I had to back down to 30’s, even that was a little much.  Thanks!

October 26, 2022

Daily score: 7

Workout:

Day 2

Gymnastic bodies:
- Front lever (10s vert negatives)

3,3,3,3,3

+
A. DB lateral bends; 34 alt'ing reps x2; rest 2 min

50’s x34 x2

B. Barbell rotational twists; 26 reps x2; rest 2 min

Done

C1. Feet on rower plank to pike; 12 reps x3; rest 30 sec
C2. Feet on rower hamstring curls; 18 reps x3; rest 30 sec

Done

+
Ski erg sprint 30 seconds @100%
ski erg 20 sec easy
10 sec rest
x10 sets

110 cals

+
15 min easy continuous ski erg

143 cals

Love all the core stuff.  The hamstring curls are so tough for me but I feel like they were better today.  Back has been tight since moving hay but this workout helped loosen things up.  Thanks!

October 23, 2022

Daily score: 7

Workout:

Day 1

Gymnastic bodies:
- Handstand (5r FS straddle)

3,3,3,1.5, 1.5

+
EMOM 35 min:
1- 30 sec passive hang (you can break it up into 15/15 if needed)
2- 15 sec support hold at top of dip
3- 20 sec side plank L/R
4- 3 strict hspu + 15 foot hs walk
5- 8 burpees
6- 30 sec row for cals
7- rest

9,9,9,9,10 cals on Rower

Struggle bus in the HS walks today.  Usually it’s technique but today I also felt like my shoulders were just tired.  Everything else went well and did all the holds unbroken.  Also moved a ton of hay into the loft.  #farmfitness.  Thanks!

October 21, 2022

Daily score: 7

Workout:

Day 3

Gymnastic bodies:
- Manna

:12, :12, :14, :15, :13

+
A. Partial deadlift from rack (knee height); 5x5; rest 2 min

175x5x5

B. Plate overhead walking lunges; 20 steps x3; rest 2 min

25, 35, 35

C1. Goblet Cossack squats; 20 alt'ing reps x2; rest 1 min

Done with 20#

C2. Single leg DB rdl; 10 reps x2/side; rest 1 min

Done with 25’s

+
For quality:
100 mini band elbow/knee plank clam shells per side
100 arch body rocks
100 hollow body flutter kicks

Done

Finally felt like I could move and breathe.  What a bummer to get sick and crush my post vacation workout motivation.  I’ll get back on track though.  The smoke in the air is finally getting better too.  I nearly pulled something big in my upper back on the first set of DLs.  Was so weird, immediate spasms and I felt dizzy.  I rolled on the roller and I think it’s all good now but I didn’t push the weight.  Cossacks were probably the hardest part of this workout, left hip is weaker than right.   Oh and the manna straddle behind the knee parallette thing make my abs cramp!  It’s a start on progress at least!  Thanks!

October 13, 2022

Daily score: 6 (getting a cold)

Workout:

Day 2
Gymnastic bodies:
- Front lever (5x10s verticle negatives)

3,3,3,2,2

+
A. DB lateral bends; 30 alt'ing reps x2; rest 2 min

50/hand x30x2

B. Barbell rotational twists; 20 reps x2; rest 2 min

Done, 75# bar

C1. Feet on rower plank to pike; 10 reps x3; rest 30 sec
C2. Feet on rower hamstring curls; 15 reps x3; rest 30 sec

Done 

+
Ski erg sprint 30 seconds @100%
ski erg 20 sec easy
10 sec rest
x7 sets

77 cals

+
15 min easy continuous ski erg

140 cals

Of course I have the post travel illness.  Just a cold I hope.  This workout felt pretty good though.  I love the plank to pile on the rower, cool move.  Thanks!

October 11, 2022

Daily score: 6 (still super sore legs/mostly glutes)

Workout:

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

3,3,1.5,1.5,1.5

+
EMOM 28 min:
1- 30 sec passive hang (you can break it up into 15/15 if needed)
2- 15 sec support hold at top of dip
3- 20 sec side plank L/R
4- 3 strict hspu + 15 foot hs walk
5- 8 burpees
6- 30 sec row for cals
7- rest

9,9,10,10 for the row cals

Hangs all unbroken

Broken HS walks

Great workout.  Especially considering the state of my legs.  I have not handstand walked in awhile and it was really fun.  Furthest I got in a stretch was 10 feet.  Felt good after this one and soreness much better the next day.  Also I got a new dexa scan and gained 3.3 pounds of muscle since April!  Body fat is the same.  I gained a pound of fat too but I’ll take that after two weeks of living it up in Italy :).  Good new is we’re on the right track for muscle building.  Especially now that I’m back eating healthy and protein again, Italian’s version of protein is salami.  Thanks!

October 9, 2022

Daily score: 6 (jet lag)

Workout:

#6
Gymnastic bodies:
- Manna (5x30s straddle behind arms on para’s)

:10, :13, :14, :15, :14

+
A. Sumo deadlift; 5x5; rest 2 min
* slightly heavier than last week

175, 185, 185, 185, 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

Done

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

Done, not timed

Good to be back being physical.  Pretty sore the next day.  Mostly glutes.  Did a ton of farm chores after this and I think that helped me from getting to stiff.  Got some ab cramps during/after the new manna progression.  Everything else was straight forward and went well.  Thanks!