January 29, 2023

Daily score: 7 (a bit sore all over)

Workout:

#6
Gymnastic bodies:
- Manna 5x 30s straddle L on para’s

:10, :12, :08, :10, :08

+
A. Wall facing hs rebalancing drill tech work 10-15 min (set up mat
and roll out when you lose balance if you can)

Done

B1. Tripod headstand; 1 min x3; rest 1 min

Done

B2. Parallete hs hold with wall; 30 sec x3; rest as needed to recovery

Done

C1. KB bent press; 4 slow controlled reps x3/side; rest 1 min

Done with 26#

C2. Single arm rotational ring row; 12 reps x3/side; rest 1 min
(rotate at top and bottom of each rep)

Done

+
4 min amrap; rest 2 min x2
20 sec unbroken double KB front rack hold 53#
20 sec unbroken double KB farmers hold
20 sec bearhug sandbag hold

2+20+20

3

With 70# sand bag

+
ski erg 10 min easy cool down

94 cals

Working on integrity on the manna straddle hold.  Trying to keep my legs off my arms and toes higher than hips.  So hard.  Arms were getting tired by the last round of the headstand and para HS holds.  Solid workout.  Thanks!

January 28, 2023

Daily score: 8

Workout:

#5
A1. Side body overarch hold; 30 sec x4/side; rest 30 sec

Done

A2. DB front rack low bench lateral step ups; 10 reps @3030 x4/side; rest 1 min

10’s to bw at bench height

Bw at bench height

10’s at 16”

10’a at 16”

A3. Single leg hip extension; 10 reps @3033 x4; rest 1 min

Done

B1. Sumo stance good mornings; 8-10x3; rest 1 min @31x1 tempo

65x10

70x10

75x10

B2. Single leg DB hip thrusts @3033; 10 reps x3/side; rest 1 min

12, 5, 5

+
amrap unbroken push ups
ski erg sprint 20 seconds @100%
15 push ups for time
rest 3 min
x3 sets

23/ :52

14/ :56

13/ 1:11

+
10 min easy aerobic cool down nasal breathing only

93 cals on ski

This is such a deceptively challenging workout.  All the tempo stuff is intense.  Well rounded sore the next day.  Arms aren’t as bad as I thought they might be after all the push ups.  The difference of an inch or two lower height on the lateral step ups allowed me to use some weight and control the tempo on the eccentric on my left leg for the lateral step ups.  Both my arms, triceps, cramped after my first ski sprint.  Never had that happen.  I think they just weren’t warm enough.  Thanks!

January 27, 2023

Daily score: 8

Workout:

 #4

Gymnastic bodies:
- Handstand

4.5, 1.5, 5, 2, 4

+
A. False grip strict ring pull ups; amrap  x4; rest 90 sec

5,5,5,4

B. Strict ring dips; amrap x4; rest 90 sec

6,4,4,3

C. Negative ring muscle ups; accumulate 8 slow controlled reps for quality

Done

+
EMOM 18 min:
1- Continuous ring rows with high tension at 2020 tempo (set angle
that you can go the whole min)
2- Continuous DB bench press @2020
3- 30 sec face down chinese plank

Done with 20’s for first 3 rounds and 15’s for last 3

Made a bit of progress.  Pull ups and negative MU’s felt stronger this week but dips a bit harder.  I dropped weight in the emom when my right shoulder got a little irritated.  All good now.  Thanks!

January 24, 2022

Daily score: 8

Workout:

 #3

Gymnastic bodies:
- Manna (5x5 bent to straight straddle L-sit)

5,5,5,5,5

+
A. Wall facing hs rebalancing drill tech work 10-15 min (set up mat
and roll out when you lose balance if you can)

Done

B1. Tripod headstand; 1 min x2; rest 1 min

Done

B2. Parallete hs hold with wall; 30 sec x2; rest as needed to recovery

Done

C1. KB bent press; 3 slow controlled reps x3/side; rest 1 min

Done with 26#

C2. Single arm rotational ring row; 10 reps x3/side; rest 1 min
(rotate at top and bottom of each rep)

Done

+
5 min amrap:
20 sec unbroken double KB front rack hold 53#
20 sec unbroken double KB farmers hold
20 sec bearhug sandbag hold

4+10 seconds

70# sand bag

+
ski erg 10 min easy cool down

101 cals

Excited for the next Manna step, I’m sure it will be painful.  So…I can roll out of a handstand but it’s so very NOT graceful.  I have plenty of work at smoothing that out.  Headstands were no problem but I was impressed that the whole minute took more effort than I thought it would.  Every time I do a bent press it I am surprised how light I have to go.  It’s my left elbow that has the most trouble but I love the challenge of that position.  The only way I can front rack 53’s is to put them on a tall box and even that is a tad awkward but works.  That was a tough little 5 minutes, love it.  Thanks!

January 22, 2023

Daily score: 7 (a bit sore from push ups)

Workout: 

Barre3 Strength class

So my neighbor teaches at a Barre studio and has been trying to get me to come to a class for quite awhile.  They are starting some new 'strength' classes and this was a demo.  The heaviest dumb bells they have are 12#'s.  But they do tempo everything and use bands around the legs for squats so I did get a little burn.  It was fine.  Just not my cup of tea.  I felt nicely warmed up after ;).  Which was good, I was relieved to feel like I am in good shape since I don't 'get out much' anymore.  So...thanks!

January 21, 2023

Daily score: 8    

Workout: 

#2:

A1. Side body overarch hold; 30 sec x3/side; rest 30 sec

done

A2. DB front rack low bench lateral step ups; 10 reps @3030 x3/side; rest 1 min

done with BW

A3. Single leg hip extension; 10 reps @3033 x3; rest 1 min

Done

B1. Sumo stance good mornings; 8-10x2; rest 1 min @31x1 tempo

Done with 65# x 10 x2

B2. Single leg DB hip thrusts @3033; 10 reps x2/side; rest 1 min

15# x10 x2

+
amrap unbroken push ups
ski erg sprint 20 seconds @100%
15 push ups for time
rest 3 min
x2 sets

21/ :58

13/ :59

+
10 min easy aerobic cool down nasal breathing only

done on ski erg

Woke up this morning with some weird left hip pain.  I warmed up really well but it still was off.  Did well for all these movements other than the lateral step ups.  Mostly weakness on those, especially the last few inches on the eccentric, basically dropped.  So I had to do those with just body weight.  Totally resolved by the end of the next day though!  I was a bit sore from all the push ups, in a good way.  Thanks!

January 18, 2023

Daily score: 8

Workout:

#1
Gymnastic bodies:
- Handstand

3,2,3.5,2,3

+
A. False grip strict ring pull ups; amrap  x3; rest 2 min

4,4,4,

B. Strict ring dips; amrap x3; rest 2 min

6,5,5

C. Negative ring muscle ups; accumulate 6 slow controlled reps for quality

Done

+
EMOM 15 min:
1- Continuous ring rows with high tension at 2020 tempo (set angle
that you can go the whole min)
2- Continuous DB bench press @2020
3- 30 sec face down chinese plank

Done with 15’s

Excited to get started on the rings again.  I have them hanging pretty high and can tell that is a bit harder than hanging just feet below a bar.  Hoping it makes me even better ;).  Moderately sore the next day.  Thanks!

January 16, 2023

Daily score: 8

Workout:

45 mins zone 2 on bike

425 cals

Plus some stretching 

January 15, 2023

Daily score: 6 (tired)

Workout:

Aerial yoga 

Great class, makes my whole body feel renewed and flexible.  

January 12, 2023

Daily score: 8

Workout:

#6

Gymnastic bodies:
- Manna (5r x5 L-sit straddle double leg extension)

2,4,3,4,5

+
A1. Strict pull ups; amrap unbroken x3; rest 45 sec

7,5,5

A2. Wall facing shoulder taps; amrap unbroken x3; rest 45 sec

33,30,25

B1. Bent over barbell rows @31x2; 4-6x3; rest 45 sec

85x5, 85x4, 85x4

B2. Supinated grip strict pull ups; amrap unbroken x3; rest 45 sec

5,4,3

+
1 min amrap double KB clean and jerk 35#
rest 30 sec
x4

11,8,9,9

+
ski erg 10 min easy cool down

Done 100 cals

Great session.  Good to feel some pull up strength building.  KB c and J’s were tough but felt strong.  Thanks!

January 10, 2023

Daily score: 7

Workout:

Vinyasa Yoga

Flowery class.  Body feels so good after this and I slept amazing.  

January 9, 2023

Daily score:

Workout:

#5

A1. Copenhagen side plank; 30 sec x3; rest 40 sec

Done/side x3

A2. DB in place lunges @3030; 12 reps per side x3; rest 40 sec

Done with 25’s

A3. Single leg DB RDL; 12-14x3/side; rest as needed

35x14

35x14

35x13

B1. Sumo stance RDL; 10-12x2; rest 1 min (@31x1 tempo.  use straps for grip)

95x12

105x12

B2. Single leg sorensen hold; 30 sec x2/side; rest 1 min

Done

+
Bike sprint 12 seocnds @100% intensity
bike easy 2 min
x4

Done

+
10 min easy aerobic cool down nasal breathing only

Done on ski erg, 92 cals

I was feeling kinda stiff from horseback riding but  all of this really helped work it out.  Not too sore the next days either.  Right leg still feels a bit stronger but better balance/stability on the left.  Thanks!

January 7, 2023

Daily score: 8

Workout:

 #4

Gymnastic bodies:
- Handstand

3, 2.5, 4, 2, 3

+
A. Ring support holds; amsap (-5sec) x3; rest 90 sec

25,26,23

B. Bottom of dip ring support hold; amsap (-5 sec) x3; rest 90 sec

20,15,16

C. False grip ring to chest hold; amrap (-5 sec) x3; rest 90 sec

11,11,12

+
EMOM 18 min:
1- Continuous DB bicep curl + strict press light load, slow tempo,
high internal tension
2- Continuous DB fly + DB tricep extension @light load, slow tempo,
high internal tension
3- 30 sec hollow body rock

Done with 15’s

Solid dense session.  Once again this week felt my tiny shoulder/lat muscles working.  And this evening I can feel my abs got worked too.  Thanks!

January 4, 2023

Daily score: 8

Workout:

 #3

Gymnastic bodies:
- Manna

10,10,10,10,10!  Parallette straddle bent to straight reps 

+
A1. Strict pull ups; amrap unbroken x3; rest 1 min

6,5,5

A2. Wall facing shoulder taps; amrap unbroken x3; rest 1 min

22,24,20

B1. Bent over barbell rows @31x2; 4-6x3; rest 1 min

95x4

85x4

85x4

B2. Supinated grip strict pull ups; amrap unbroken x3; rest 1 min

4,5,4

+
3 min amrap double KB clean and jerk 35#

21

+
ski erg 10 min easy cool down

98 cals

Terrible how behind I got blogging.  Remember enjoying how much effort this workout took.  Love getting pull up strength back.  Thanks!

January 2, 2023

Daily score: 8

Workout:

 #2

A1. Copenhagen side plank; 20 sec x3; rest 40 sec

Done

A2. DB in place lunges @3030; 10 reps per side x3; rest 40 sec

Done with 25's

A3. Single leg DB RDL; 10-12x3/side; rest as needed

35# x 12 x3

B1. Sumo stance RDL; 8-10x2; rest 1 min (@31x1 tempo.  use straps for grip)

95x10x2

B2. Single leg sorensen hold; 20 sec x2/side; rest 1 min

Done

+
Bike sprint 12 seocnds @100% intensity
bike easy 2 min
x3

Done

+
10 min easy aerobic cool down nasal breathing only

Done on ski, 85 cals

Another potent workout.  My glutes were smoked.  Love it.  Interesting thing, nasal breathing on the ski definitely had my HR higher than it would have been with regular breathing for the same amount of power output.  I was about 145 the whole time.  Thanks!

January 1, 2023

Daily score: 8

Workout:

#1
Gymnastic bodies:
- Handstand

1.5, 2.5, 1, 2, 2

+
A. Ring support holds; amsap (-5sec) x3; rest 2 min

20, 22, 20

B. Bottom of dip ring support hold; amsap (-5 sec) x3; rest 2 min

10, 10, 11

C. False grip ring to chest hold; amrap (-5 sec) x3; rest 2 min

10, 10, 11

+
EMOM 15 min:
1- Continuous DB bicep curl + strict press light load, slow tempo,
high internal tension
2- Continuous DB fly + DB tricep extension @light load, slow tempo,
high internal tension
3- 30 sec hollow body rock

Done with 12#s

Amazing how hard the ring stuff is.  So is moving slow weight slowing with lots of tension.  Potent workout.  We went to a party this evening and laughed a lot and it made me realize how smoked my core was.  Love it.  Thanks!