December 30, 2022

Daily score: 6  

Workout:

#6

Gymnastic bodies:
- Manna

8, 8, 8, 10, 8

+
5 sets:
5 deadlift @75-85% estimated current 1rm
10 second row sprint @100%
2:15 easy row recovery
15 sec rest to transition

Done with 175#

134 cals total on rower

+
5 sets:
5 DB burpee into hang squat clean thruster
10 second bike sprint @100%
2:15 easy bike recovery
15 sec rest to transition
* stop depth just short of parallel on the squat

Done with 30's

83 cals total on bike

I did this after horseback riding and moving 20 100# bales of hay.  My back was spent going into it but I want to be able to have days like this make me stronger.  I did back 10# off on the DL from last week, still felt real heavy.  I held it together and my back is tight the next way but feels healthy and strong.  Thanks!

December 28, 2022

 Daily score: 7

Workout:

#5
Gymnastic bodies:
- Front lever (vert body levers)

3,3,3,3,2

+
A. 12 sets of 5 unbroken toes to bar for time

8:36

B. DB split jerk; 16 reps x3; rest 2 min (alternate front foot per set)

30, 25, 25

C. Amrap sets of 2 unbroken supinated strict pull ups in 8 min

18 sets of 2

+
3 sets:
ski erg sprint 250m
12 ring rows
12 no push up burpees
12 KB push press 35#/hand
rest as needed bw sets

3:02

3:13

3:03

+
20 min easy aerobic cool down

Done on bike

This is a tough workout.  Will be interesting to see if I get as sore as last week.  Can’t believe how much easier the ttb and pull ups felt.  The kb push press was the hardest part of the workout.  A little stress on the rear of my right shoulder from that but I think it will be fine.  We are going to a gentle relaxing yoga class tonight so that outta heal everything ;).  Thanks!

December 26, 2022

Daily score: 6

Workout:

#4
Gymnastic bodies:
- Handstand

2,3,1.5,2,3

+
Alternating emom 24 min
1- goblet hold alternating cossack squats
2- rest
3- single leg deck squats alternating
4- rest
5- 30 sec single leg wall sit per side
6- rest

Done with 20#

+
A1. Single leg back extensions; 10-12x3/side; rest 45 sec

Done x12/side

A2. Adductor side plank; 30 sec x3/side; rest 45 sec

Done 

A3. 15 natural knee extensions x3; rest 45 sec

Done

I was feeling whipped this day after a stressful family Christmas.  We were supposed to be out of town but the ice storm changed everything.  Dealing with it but I do recall my body feeling the sadness this day.  Handstands went okay but the deck squats were so so hard on my left leg.  I was feeling that hip pain/weakness again on that side.  So strange.  Right side felt strong.  Everything else went just fine and it felt good to be moving and doing something positive.  Thanks!

December 24, 2022

Daily score: 7 (trap soreness)

Workout:

#3
Gymnastic bodies:
- Manna (straddle para alt leg ext)

4,4,7,7,8

+
4 sets:
5 deadlift @75-85% estimated current 1rm
10 second row sprint @100%
2:15 easy row recovery
15 sec rest to transition

Done with 185

+
4 sets:
5 DB burpee into hang squat clean thruster
10 second bike sprint @100%
2:15 easy bike recovery
15 sec rest to transition* stop depth just short of parallel on the squat

Done with 30’s

We had to cancel our getaway do to the ice storm here.  But one benefit is that we have an at home gym and can still workout.  Marc did this one with me, was fun.  Way less cramping on the manna stuff this week.  The DL’s felt pretty hard after the first set.  And the bike sprints hurt on the second.  But all and all a great combo.  Thanks!  And Merry Christmas!

December 23, 2022

Daily score: 8 (finally feeling well again)

Workout:

#2
Gymnastic bodies:
- Front lever (vert body levers)

2,2,3,2,2

+
A. 10 sets of 5 unbroken toes to bar for time

7:36 (last 2 sets had to dbl pump for 5th rep)

B. DB split jerk; 12 reps x3; rest 2 min (alternate front foot per set)

35’s, 30’s, 30’s

C. Amrap sets of 3 unbroken supinated strict pull ups in 5 min

6, and one set of 2.5

+
3 sets:
ski erg sprint 200m
10 ring rows
10 no push up burpees
10 KB push press 35#/hand
rest as needed bw sets

2:45

2:28

2:20

+
20 min easy aerobic cool down

Done on bike

So funny that after over a week of being sick and working and not being able to workout, my whole body was starting to feel sore.  Was so good to get back in the gym.  My traps are pretty sore the next day.  This workout was great.  Thanks!

December 14, 2022

Daily score: 8

Workout:

#1

Gymnastic bodies:
- Handstand

2,2,1.5,2,2

+
Alternating emom 18 min
1- goblet hold alternating cossack squats
2- rest
3- single leg deck squats alternating
4- rest
5- 30 sec single leg wall sit per side
6- rest

Done, 20# kb for goblets 

+
A1. Single leg back extensions; 10-12x3/side; rest 1 min

12/side x3

A2. Adductor side plank; 30 sec x3/side; rest 1 min

Done

A3. 15 natural knee extensions x3; rest 1 min

Done 

Body was feeling good.  Nice to not have much pinching or hip pain.  Thanks!

December 13, 2022

Daily score: 7 (sore/stiff back)

Workout:

10 mins ski erg

10 mins row

My usual warm up

10 mins hip/glute/back mobility

I had gotten the new programming yet but needed to move.  This felt so good.  I’ve been horse back riding everyday pretty athletically, it’s a workout.  But it always makes my back tight.  Amazing what a little focused mobility after a good long warm up does.  I felt great for the next days workout too.  Thanks!

December 12, 2022

Daily score: 8

Workout:

 #6

Gymnastic bodies:
- Manna (1/2 straddle L, SL ext) 5x10r

2,4,6,5,4

+
35 min full body flow follow along:
https://www.youtube.com/watch?v=6rYlmDujYdY&t=667s

Done

+
For time:
20 burpees
20 cal row

2:40

I got a massive upper mid bilateral and cramp on my first manna progression try after two extensions.  A little less the second time and progressively less cramping until almost none on the fifth set.  Video went fine but I got nauseous again this week toward the end during some of the rolling around :/.  Happened last week too but seemed worse today.  I had to try and calm it down before staring the burpees.  Reminds me of pole class.  It comes on so fast.  Definitely a curse of aging for me.  Alas.  Thanks!

December 7, 2022

Daily score: 8

Workout:

#5

Gymnastic bodies:
- Front lever (5x5 vertical body lever)

1,1,2,2,2

+
3 sets:
Amrap (-1) unbroken toes to bar
rest 30 sec
Amrap (-1) unbroken strict dips
rest 30 sec
amrap (-1) unbroken supinated strict pull ups
rest 3 min actively on ski erg bw sets

7/6/5

7/6/5

7/6/5

+
A. Single arm arnold press with KB in front rack; 10 reps x3/side; rest 90 sec
https://www.youtube.com/shorts/HccZavdJhzw

25# db and 35# kb x10 x3

B1. Chainsaw row; 14 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=hqXj_E6E7NA

Done with 30#

B2. Renegade rows; 18 alt'ing reps x2; rest 1 min
https://www.youtube.com/watch?v=G1AcX8Y_byg

Done with 15’s

B3. DB upright rows; 14 reps x2; rest 1 min
https://www.youtube.com/watch?v=fy-Ou88ruAk

Done with 15’s

+
15 min easy continuous ski erg

142 cals

Not super happy with how much I pike on the vertical front levers.  I feel like I’m so much more straight.  That was why I went down a step in the progression before.  But I will stick here awhile and see if I can improve it.  Everything else went well.  Thanks!

December 3, 2022

Daily score: 6

Workout:

#4

Gymnastic bodies:
- Handstand

1,5, 2, 1.5, 2, 1.5

+
A1. Single leg good morning; 12-15x3/side; rest 1 min

35x12

35x15

35x13

A2. Front foot elevated DB front rack KOT split squat; 12 reps
x3/side; rest 1 min

Done with 15’s

A3. Heels elevated feet together goblet squats; 35 reps @2020 tempo
with 35# x3; rest as needed to full recovery

21/14

18/10/7

16/10/9

+
20 min amrap:
35 sec sorensen hold
12 alt'ing step ups 24"
12 cal row
35 sec single leg glute bridge per side
12 lateral lunges
12 cal bike

3 rounds plus 35 plus 2 step ups

Had a Christmas party the night before this and definitely felt slow this day.  Those goblet squats are just so hard.  The only way I could keep the tempo was to break them up.  Was sore the next day, all in a good way. Thanks!

December 2, 2022

Daily score: 8

Workout:

#3
Gymnastic bodies:
- Manna

:30 x5! (Straddle on para, bent knee)

+
35 min full body flow follow along:
https://www.youtube.com/watch?v=6rYlmDujYdY&t=667s

Done

+
Bike sprints 30 seconds @100% output
slow recovery 2:30-4 min
x3 sets

15, 14, 14 cals

Can’t believe I got this behind blogging.  I hope your trip was amazing!  Excited to have completed another Manna step.  I’m sure whatever is next is not easy either.  The flow video was cool, definitely felt well rounded mobile after.  Thanks!