December 30, 2023

Daily score: 6 (sore and worked the night before)

Workout:

#6
A. Single leg depth drops (~8").  Land and absorb fall on one leg.
stick and balance for 3 seconds is the target;  accumulate 12 reps per
side; rest as needed bw

Done

B. Hanging weight shifts; 30 seconds continuous x4; rest as needed bw sets
https://www.youtube.com/watch?v=lJxQyQ8L8NI

Done

C. Single leg weighted wall sit with 10# DB; 30 seconds x4/side; rest
30-90 sec bw sides

Done

+
echo 1 min
echo 1 min
x10
*  keep cals for each interval

20, 18, 18,18,17,17,17,16,16,15

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

Pretty all over sore the day after this one and took a rest day.  Felt pretty good at the time considering I worked the night before.  Did the depth drops from a little higher this week, fun challenge.  The right shoulder/lat is way weaker on the weight shifts than the left.  Bike sprints were legit.  Still loving what the stretching is doing for the health of my hips.  Thanks!

December 29, 2023

Daily score: 6 (feeling lazy)

Workout:

#5
Gymnastic bodies:
- handstand

1,4,2,1,2

+
A. Single arm DB Push press @31a3; 10-12x4/side; rest 2 min

30x10/side x4

B1. Bent over single arm barbell rows (hold the middle of the BB, post
hand and knee on bench); 10-12x3/side; rest 30 sec

35# x10/side x3

B2. Half kneeling bottoms up KB strict press; 4-5x3/side; rest 90 sec

20# x5/side x3

+
For time:
100 hip extensions on GHD
100 push ups
100 ring rows

24:15 (10 minutes were the push ups)

+
10 min easy cyclical work (choice machine or walk/hike)

Bike

Just felt sluggish today but working out helped.  Leg somewhat sore/tight.  Much better quality on the kb presses this week.  And I’m sure I will feel all the push ups tomorrow :).  Thanks!

December 28, 2023

Daily score: 8

Workout:

#4
A. Goblet hold reverse lunges; 24 alt'ing reps x3; rest 2 min

53# x24 x3

B. Good mornings; 12-15x3; rest 2 min

85x12x3

C.  Back to wall toes elevated calf raises; 20-25x3; rest 2 min
https://www.youtube.com/watch?v=03SmwivlhDs

25x3

+
2 sets:
24 butterfly sit ups
24 cal ski erg
24 sandbag step ups to 20" (alt'ing)
rest 2-4 min bw sets

5:07

4:50

+
Adductor stretch series
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

Good to get some gym time.  Legs/glutes nicely sore the next day.  Rode my horse bareback and I really feel like the stretching videos are helping my strength and balance.  I had some ab cramping on the sit ups but just kept going and it went away.  All is well.  Thanks!

December 23, 2023

Daily score: 8

Workout:

#3
A. Single leg depth drops (~8").  Land and absorb fall on one leg.
stick and balance for 3 seconds is the target;  accumulate 10 reps per
side; rest as needed bw

Done

B. Hanging weight shifts; 30 seconds continuous x3; rest as needed bw sets
https://www.youtube.com/watch?v=lJxQyQ8L8NI

Done

C. Single leg weighted wall sit with 10# DB; 30 seconds x3/side; rest
30-90 sec bw sides

Done

+
Row 1 min
rest 1 min
x10
* keep score of meters for each interval

269,257,257,253,256,250,252,255,258,250

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

Depth drops felt pretty easy and quick but then I considered what would actually count as sticking the landing. I know there is room for improvement there.  The weight shifts on the bar really exposed how much ‘weaker’ or maybe just ‘overuse injury’ type of issue my right lat/shoulder is compared to the healthy and strong left.  Right side got tired much faster.  Row sprints were legit hard and I was on the floor at the end.  Still enjoying the progress with the stretching.  Thanks!

December 21, 2023

Daily score: 8

Workout:

#2
Gymnastic bodies:
- handstand

2–1-2-1-1

+
A. Single arm DB Push press @31a3; 10-12x3/side; rest 2 min

25x12x2

30x10x1

B1. Bent over single arm barbell rows (hold the middle of the BB, post
hand and knee on bench); 10-12x2/side; rest 30 sec

35# x10x2

B2. Half kneeling bottoms up KB strict press; 4-5x2/side; rest 90 sec

20x5

26x4

+
For time:
21-15-9
supermans
push ups
ring rows

5:50

+
10 min easy cyclical work (choice machine or walk/hike)

Ski, 99 cals

Struggled with handstands this day but still felt like my body was learning.  Trying to control balance more in the shoulders than my crazy elbows.  Impressed with the difference of doing rows with a barbell vs dumbbells.  Also, so hard doing the bottoms up kb presses.  Did better pressing up than coming down.  Everything else went great.  Thanks!

December 19, 2023

Daily score: 8

Workout:

#1
A. Goblet hold reverse lunges; 20 alt'ing reps x3; rest 2 min

35, 44, 53

B. Good mornings; 10-12x3; rest 2 min

75x12

80x12

85x12

C.  Back to wall toes elevated calf raises; 15-20x3; rest 2 min
https://www.youtube.com/watch?v=03SmwivlhDs

Done

+
2 sets:
20 V-ups
20 cal ski erg
20 sandbag step ups to 20" (alt'ing)
rest 2-4 min bw sets

4:12

4:00

+
Adductor stretch series
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

Feeling great today.  A couple ab cramps on the V-ups.  Getting more flexible in the video!  Thanks!

December 17, 2023

Daily score: 6 (post Xmas party last night)

Workout:

#6

A. 30 min tech work of heel and reverse heel shuffle jump rope drill.
https://www.youtube.com/shorts/85dRF7lFNsY

Made about 15 mins before right calf started acting up.

+
EMOM 10 min:
1- 40 sec max row cals
2- 30 sec passive hang

Done, 12’s on the cals

+
EMOM 10 min:
1- 40 sec max bike cals
2- 40 sec wall sit

Done, 14’s on the cals

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

Feel so silly uncoordinated with the jump work.  It’s pretty hilarious.  Right calf got tight and then started to lean towards pain so I called it.  The stretch video at the end seemed to work it out.  Both the hangs and the wall sits were pretty challenging by round 3.  Love the stretch video.  So much room for improvement,  thanks!

December 16, 2023

Daily score: 8

Workout:

 #5

Gymnastic bodies:
- handstand

2,3,5,3,4

+
A. Push press @31a2; 4-5x3; rest 2 min

85x5

90x5

95x4

B. Eccentric only weighted pull up; 3 reps w/ 8 sec eccentric and 12
sec hold at the bottom x3; rest 15-60 sec bw reps/rest 2-4 min bw sets
* heavier for both of these this week

26#, 31#, 31#

+
12 min amrap:
6 ring rows
20 sec adductor side plank L
6 elevated push ups on paralletes
20 sec adductor side plank R

7 rounds + 6 + 20 + 6 + 6 seconds 

+
15 min easy cyclical work (choice machine or walk/hike) 

Bike, 130 cals

Felt really strong this workout.  Third round on the push press and pull ups were really challenging.  Love the core soreness I’m assuming is from the amrap, even a few ab cramps the next day.  Thanks!

December 14, 2023

Daily score: 6 (poor sleep)

Workout:

#4
A. Front rack Front foot elevated heel elevated KOT split squat @42x1;
8-10x2/side; rest 90 sec bw sides

45x10/side x2

B. Box squats; 8, 8; rest 2 min (just above parallel)
* try to use same weights as last week for more reps this week

135x8x2

C1. Weighted reverse bear crawls (harness/sled dragging behind you);
50 feet x2; rest 90 sec

Done

C2. Post/ant tib band ankle exercises; 18 reps with 1 sec hold at end
range with foot plantar flexed and with foot dorsi flexed x2; rest 90
sec
https://www.youtube.com/watch?v=7WRdn5MItDo
(** video shows both exercises)

Done

+
2 sets:
18 knees to elbow
18 cals ski erg
18 burpees
rest 2-4 min bw sets

3:54

4:13

+
Adductor stretch series
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

Everything felt pretty solid today despite me coming in with low energy.  I could tell my right hip was more tight than the left during the stretch video but I think it helped work it out.  Thanks!

December 12, 2023

Daily score: 8

Workout:

#3

A. 30 min tech work of heel and reverse heel shuffle jump rope drill.
https://www.youtube.com/shorts/85dRF7lFNsY

Done

+
EMOM 10 min:
1- 30 sec max row cals
2- 20 sec passive hang

9,10,10,10,11 cals

+
EMOM 10 min:
1- 30 sec max bike cals
2- 30 sec wall sit

11,11,13,13,13 cals

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

I had a big stretch of work.  So good to be back in the gym.  I did manage some brief bike intervals one night after work and ran some stairs one day at work.  Love the jump rope challenge, so ridiculous how hard it was to get my brain to communicate with my feet and even then I only got the footwork and could not figure out how to do it and jump the rope.  Emom’s were great.  Love that stretch video, so hard but I feel so good after.  Thanks! 

December 6, 2023

Daily score: 8

Workout:

#2
Gymnastic bodies:
- handstand

2,2,2.5,2,3.5

+
A. Push press @31a2; 4-5x3; rest 2 min

75x5

80x5

85x4

B. Eccentric only weighted pull up; 3 reps w/ 8 sec eccentric and 12
sec hold at the bottom x3; rest 15-60 sec bw reps/rest 2-4 min bw sets

10#, 20#, 20#

+
10 min amrap:
6 ring rows
20 sec adductor side plank L
6 elevated push ups on paralletes
20 sec adductor side plank R

6+6 ring rows

+
10 min easy cyclical work (choice machine or walk/hike)

Ski, 95 cals

This was the best part of a very dreary day.  Everything is buried in rain and mud.  So glad I have this and a home gym.  Also- we got a ping pong table like you suggested!  It’s so fun and helping get us through the dark evenings. This workout went well.  Eccentric pull ups were a cool challenge.  Thanks!

December 5, 2023

Daily score: 8

Workout:

#1
A. Front rack Front foot elevated heel elevated KOT split squat @42x1;
6-8x2/side; rest 90 sec bw sides

35x8/side

45x8/side

B. Box squats; 6, 6; rest 2 min (just above parallel)

125

135

C1. Weighted bear crawls (harness/sled dragging behind you); 50 feet
x2; rest 90 sec

Did indoor kettle bell bear crawls with 53#

C2. Post/ant tib band ankle exercises; 15 reps with 1 sec hold at end
range with foot plantar flexed and with foot dorsi flexed x2; rest 90
sec
https://www.youtube.com/watch?v=7WRdn5MItDo
(** video shows both exercises)

Done

+
2 sets:
15 knees to elbow
15 cals row
15 burpees
rest 2-4 min bw sets

2:46

2:43

+
Adductor stretch series
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

Loved all of this.  I didn’t go outside with the sled as it was seriously pouring.  I think I would have just slipped around in a muddy mess and destroyed the lawn.  I hate this time of year here.  Body is feeling good though.  I think what we are doing is working well.  I feel some muscle growth and strong core and the stretching is doing great things for my back and hips.  Thanks!

December 2, 2023

Daily score: 8

Workout:

#6
EMOM 20 min:
1- 30 sec jump rope (singles or cross singles)
2- 30 sec ring plank
3- 30 sec max reps burpees
4- 30 sec row cals

Done

+
EMOM 20 min:
1- 30 sec jump rope speed steps
2- 30 sec ring rows
3- 30 sec max deck sqauts
4- 30 sec ski cals

Done

+
** this one is front split.  I changed it from last two cycles.
please report in how you feel with this one in comparison to the other
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

Love this workout.  Perfect amount of challenge and kickass stretching.  Admittedly cannot do it like they do in the video but even the modifications are hard.  Feel great after.  Thanks!

December 1, 2023

Daily score: 8

Workout:

#5
Gymnastic bodies:
- handstand

4.5, 3, 3.5, 2, 3

+
A. Strict press @4141; 6-8x4; rest 2 min

55x6x4

B. Strict pull ups @2020; amrap unbroken x4; rest 2 min

4,4,4,3

C1. DB bench press @3333; 4-5x4; rest 1 min

35x5x2

40x4x2

C2. Bent over supinated grip barbell rows @3333; 4-5x4; rest 1 min

65x5x2

70x4x2

+
5 sets;
assault bike sprint 15 seconds @100%
immediately into...
30 sec side plank per side
30 sec hollow body rock
rest 75 sec

Done

+
10 min easy cyclical work (choice machine or walk/hike)

Done on ski, 104 cals

Used a metronome for all the tempo’s.  Good pump.  Love the core challenge at the end.  Thanks!

November 28, 2023

Daily score: 8

Workout:

#4
A. Single leg RDL @4111; 6-8x4/side; rest 1 min bw sides

10’s x8

15’s x6 x3

B. Heels elevated goblet squats @4040; 5-7 reps x4; rest 90 sec

53x7

62x5x3

C1. Standing calf raises; 30 reps x4; rest 1 min (set 1 neutral, set 2
toes out, set 3 toes in)

Done

C2. Tibalis raises on wall; 75 reps x4; rest 1 min

Done

+
3 rounds for time:
20 goblet hold walking lunge steps 35#
12 toes to bar

7:26

+
stretching/mobility work 20-30 min

Done

Glutes/hams a good kind of sore next day.  Super happy I was able to do real ttb the whole way through.  Not big sets but shoulders feel good.  Thanks!

November 27, 2023

Daily score: 8

Workout:

#3
EMOM 16 min:
1- 30 sec jump rope (singles or cross singles)
2- 30 sec ring plank
3- 30 sec max reps burpees
4- 30 sec row cals

Done, around 9 burpees and 6-7 cals per row

+
EMOM 16 min:
1- 30 sec jump rope speed steps
2- 30 sec ring rows
3- 30 sec max deck sqauts
4- 30 sec ski cals

Done, didn’t count

+
** this one is front split.  I changed it from last two cycles.
please report in how you feel with this one in comparison to the other
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

Got this in before an evening shift and work and felt great.  Just the right amount of jumping to not get me too messed up.  Loved the stretch video.  There’s a quad/hip flexor stretch in there that is money.  I think both videos are helpful in their own way.  My back feels better with this hip stretching on the regular and my hips are hurting less.  Feel good, thanks!

November 25, 2023

Daily score: 8

Workout:

#2
Gymnastic bodies:
- handstand

3,3,2,2,1

+
A. Strict press @4141; 6-8x3; rest 2 min

45x8

55x6

55x6

B. Strict pull ups @2020; amrap unbroken x3; rest 2 min

5,4,4

C1. DB bench press @3333; 4-5x3; rest 1 min

30x5x2

35x5x1

C2. Bent over supinated grip barbell rows @3333; 4-5x3; rest 1 min

65x5x3

+
5 sets;
assault bike sprint 15 seconds @100%
immediately into...
30 sec side plank per side
30 sec hollow body rock
rest 90 sec

Done

+
10 min easy cyclical work (choice machine or walk/hike)

Done on ski

What a great session.  I can tell my body gets a lot out of the tempo work.  The sprints plus core was a great combo too.  Feeling good.  Thanks!

November 24, 2023

Daily score: 8

Workout:

#1
A. Single leg RDL @4111; 6-8x3/side; rest 1 min bw sides

X8/side x3 with 10’s

B. Heels elevated goblet squats @4040; 5-7 reps x3; rest 90 sec

35x7

44x7

53x5

C1. Standing calf raises; 30 reps x3; rest 1 min (set 1 neutral, set 2
toes out, set 3 toes in)
C2. Tibalis raises on wall; 75 reps x3; rest 1 min

Done

+
3 rounds for time:
20 box step ups 24"
10 toes to bar

5:00

+
stretching/mobility work 20-30 min

Done

Calves definitely got sore after this one.  All the movements felt great though.  Really happy with how healthy my hips are feeling with all the smart work you give me.  I also think the stretching is helping.  I did a combo of ttb and just knee raises just to keep the shoulder healthy.  Feeling good.  I hope you had a wonderful holiday!  Thanks!

November 20, 2023

Daily score: 5 (feeling down)

Workout:

#6
Row 500m
rest 25 sec
x6
(goal is slightly faster than paces from last time)

2:05

2:06

2:09

2:10

2:06

2:08

+
assault sprint 15 seconds at 100% effort
rest 90 sec
x5

Done, didn’t count cals

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

Having a rough day but this helped.  Felt good about my rowing effort.  And I have been having some low back weirdness that I am now thinking is partially mental, but the stretch video seemed to help.  I missed gym time d/t having to help out extra at work and then my one day off was full of horses and chores.  Thanks!

November 14, 2023

Daily score: 8

Workout:

#5
A1. Barbell hip thrusts; 5, 5, 3, 3; rest 30 sec

165,165,185,185

A2. Hang power cleans; 5, 5, 3, 3; rest 30 sec

95,95,105,105

A3. Repeat vertical jumps; 5 consecutive reps as high and fast off the
ground as you can x4; rest 2 min

Done

B1. Rear foot elevated DB split squats; 8-10x4/side; rest 1 min

10/side x4

B2. Bear hug reverse lunges; 20 alt'ing reps x4; rest 1 min

Done x4

C1. Hanging L hold; amsap x4; rest 1 min

Bent knee :10, :06, :09, :08

C2. Side plank leg lifts; 10 reps with 2 sec pause at the top of each rep x4; rest 1 min

Done with bent lower leg

Don’t know how I missed blogging this closer to when I did it, but I did have to cover some extra work shifts last week.  I remember finding this very satisfying and leg being pretty tired by the last round of split squats.   I was finally able to hang and keep my right shoulder/lat engaged even if for a short bit.   And I modified the leg lifts and still got a challenge out of them.   Thanks!

November 12, 2023

Daily score: 6

Workout:

#4
Gymnastic bodies:
- handstand

2,2,1,1,1

+
A1. Tall kneeling single arm DB press @41x2; 6-8x4/side; rest 1 min bw sides

25x7x3

25x6

A2. Parallel grip side to side pull ups; amrap (-1) unbroken x4; rest 1 min

5/5/5/4

B1. Clapping push ups; amrap unbroken x4; rest 1 min

6/5/4/3

B2. Archer ring rows; 12 alt'ing reps x4; rest 1 min

Done

+
12 min amrap:
6 toes to bar
12 hip extensions on GHD
20 sec adductor side plank per side

4 rounds +10 ghd sit-ups +12 hip ext

+
15 min easy cyclical work (choice machine or walk/hike)

Walk jog with dog

Struggled on the HS today, not sure why.  A and B went well.  I thought maybe I could do slow controlled knee raises instead of TTB on the amrap but even that aggravated my shoulder so I subbed ghd sit ups.  Loved getting out with the dog for a bit at the end.  Thanks!

November 11, 2023

Daily score: 6

Workout:

#3
Row 1k
rest 1 min
x3
(goal is same split per round)

4:23

4:24

4:21

+
assault sprint 15 seconds at 100% effort
rest 90 sec
x4

10/9/10/10 cals

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done 

Feeling a bit better today and proud of my effort on the rower and the bike.  My legs were super sore to start and the stretch video was perfect for today.  Thanks!

November 9, 2023

Daily score: 5 (will send an email)

Workout:

#2
A1. Barbell hip thrusts; 5, 5, 5; rest 30 sec

155,165,165

A2. Hang power cleans; 5, 5, 5; rest 30 sec

85,95,95

A3. Repeat vertical jumps; 5 consecutive reps as high and fast off the
ground as you can x3; rest 2 min

Done

B1. Rear foot elevated DB split squats; 8-10x3/side; rest 1 min

15’s x8/side x3

B2. Bear hug reverse lunges; 20 alt'ing reps x3; rest 1 min

60# x20 x3

C1. Hanging L hold; amsap x3; rest 1 min

Tried, right shoulder pain 

C2. Side plank leg lifts; 10 reps with 2 sec pause at the top of each
rep x3; rest 1 min

One round done on right, couldn’t even do 5 lifts on left

I’m struggling this week.  Managed to get myself in the gym but really wasn’t feeling it.  Decided to take whatever I could give.  A and B actually went pretty well.  Pretty embarrassing how bad my vertical jump ability and speed is but I was alone so that helps.  My right shoulder is a fluctuating mess.  A couple days ago I did a day of manual labor around the farm, tons of shoveling, moving stall mats (exact same as gym mats), racking, pulling and dumping wheel barrow.  It was satisfying but i definitely struggle to balance the work between left and right.   I’m obviously more dexterous using the right.  Just getting annoyed enough with it to consider getting it checked out…I wake up with shoulder pain a lot in the middle of the night if I sleep wrong on it.  Anyhow, I could not do hanging L-sits, not even bent knee without bad pain in the right shoulder.  Then I tried the leg lifts, I could do 10 lifts of the right leg but not with a 2 second pause and I could barely even kinda lift the left leg 3ish times.  Alas.  At least I got in the gym!  Thanks!

November 3, 2023

Daily score: 8

Workout:

#1
Gymnastic bodies:
- handstand

2.5, 2, 3, 4.5, 5

+
A1. Tall kneeling single arm DB press @41x2; 6-8x3/side; rest 1 min bw sides

20x8

25x8

30x6

A2. Parallel grip side to side pull ups; amrap (-1) unbroken x3; rest 1 min

5,5,5

B1. Clapping push ups; amrap unbroken x3; rest 1 min

5,6,5

B2. Archer ring rows; 12 alt'ing reps x3; rest 1 min

Done

+
10 min amrap:
10 V-ups
10 super mans
20 sec adductor side plank per side

6 rounds

+
15 min easy cyclical work (choice machine or walk/hike)

Air bike

So good to get three days in a row.  Body feeling great, some well rounded soreness.  Stoked to make some HS progress.  Everything else felt good and was fun!  Thanks!

November 2, 2023

Daily score: 8

Workout:

6
ski erg 1k for time

4:40

+
row 20 min easy

213 cals

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

Once again impressed by how good the stretch video was for me and my hip mobility.  I also just like how it slows me down and gets me to be in my body.  I can’t ever remember skiing a 1k for time and had no idea how hard to go out, definitely over did it at the beginning and felt like I got stuck in mud as the time went on, not my usual issue being the ‘pacer’ I am.  Thanks!