February 27, 2023

 

Daily score: 8

Workout:

#5

A. DB side bends; 20 alt'ing reps x4; rest 2 min

45s, 50, 50, 50

B1. Side body rocks; 30 seocnds x4/side; rest 1 min
B2. side plank overarch; 10 reps x4; rest 1 min

Done

C. Hollow body hold in GHD; amsap x4; rest 2 min

:30, :33, :35, :34

+
12 russian KBS
12 goblet squat
12 burpees
rest 3 min
x3 sets

53#, 35#

1:57

1:53

1:55

Upper body sore from yesterday, not terrible.  This all felt great.  Left hip is tight on the squats but feels good for it, I just go slow and don’t rebound out of the bottom at all.  Next day I’ll have to workout will be Thursday and that will be the last one you sent.  Thanks!

February 26, 2023

Daily score: 7 (some soreness in legs)

#4

Gymnastic bodies:
 - Handstand

2.5, 3.5, 3.5, 2, 2

+
A. 20# weighted chin over bar isometric hold; amsap x4; rest 2 min

:20, :16, :14, :15

B. Strict press; 8, 8, 6, 6; rest 2 min

65, 70, 75, 75

C. Strict ring dip amrap (-2) into a negative ring muscle up as slow as you can make it.  Target for the rep to take longer than 10 seconds at a minimum x4 sets; rest as needed to recovery

3,3,2,3

D1. Standing zottman curls; 16 reps x3; rest 1 min

12x16x3

D2. Seated OH DB tricep extensions; 15-20x3; rest 1 min

12x17

12x18

12x15

Arms are feeling pumped after this one.  I think maybe my shoulders were still a little sore from two days ago.  But everything went well.  The isometric over the bar is just plain hard.  Thanks!

February 24, 2023

Daily score: 8

Workout:

#3

Gymnastic bodies:
 - Manna (30s x5 straddle L hold)

:07, :08, :08, :08, :07

+
A. HS walk and piroutte practice - 20 min

Done

B1. Tripod headstand; 1 min x2; rest 1 min
B2. Shoulder extension plank; 30 sec x2; rest 1 min

Done

C. Sandbag bear hug step ups; 20 alt'ing reps to 20" x3; rest 2 min

65#

Done

+
3 sets:
100 foot heavy farmers carry
100 foot single arm DB OH carry (switch after 50 feet)
100 foot reverse sled drag
rest 3 min

Handles plus #160

35#kb

Sled plus #70

2:56

3:05

3:05

+
ski erg 10 min easy cool down

104 cals

Legs a bit sore the next day.  Bilateral upper ab cramps with each of the manna attempts, just at the end.  HS practice was fun, didn’t get any full turns but figuring out what it takes.  Felt good to do some strongman stuff again.  Thanks!

February 23, 2023

Daily score: 8

Workout:

#2

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

45’s, 45’s, 45’s

B1. Side body rocks; 30 seocnds x3/side; rest 1 min
B2. side plank overarch; 10 reps x3; rest 1 min

Done

C. Hollow body hold in GHD; amsap x3; rest 2 min

:30

:33

:33

+
10 russian KBS
10 goblet squat
10 burpees
rest 3 min
x3 sets

53#/35#

1:29

1:25

1:22

Impressed at the difficulty of side body rocks as well as hollow body holds on the ghd.  Good stuff.  3 sets felt good, happy that squats are feeling okay.  Thanks!

February 21, 2023

Daily score: 7

Workout:

#1

Gymnastic bodies:
 - Handstand

3.5, 1.5, 3.5, 3, 5

+
A. 20# weighted chin over bar isometric hold; amsap x3; rest 2 min

:15, 15:, :15

B. Strict press; 10, 10, 8, 8; rest 2 min

55, 60, 65, 70

C. Strict ring dip amrap (-2) into a negative ring muscle up as slow as you can make it.  Target for the rep to take longer than 10 seconds at a minimum x3 sets; rest as needed to recovery

3,3,3

D1. Standing zottman curls; 12 reps x3; rest 1 min

12, 12, 12#x12

D2. Seated OH DB tricep extensions; 12-15x3; rest 1 min

12x15

15x13

12#x13

HS work feeling strong.  The hanging wt’d amsap I mostly felt in my elbows, but it is just plain challenging.  Everything else went well!  Thanks!

February 19, 2023

Daily score: 6 (sore legs, glutes)

Workout:

Zone 2 of-

15’ ski = 150 cals

15’ row = 166 cals

15’ bike = 127 cals

Some stretching

Surprisingly sore this morning.  Had time to workout so just did this.  Rode my horse too.  Thanks!

February 18, 2023

Daily score: 8

Workout:

Ease in 2: 

A. Rear foot elevated split squats @3030; 8 reps x2/side; rest 1 min (unloaded) 

Done

B. Single leg RDL; 10-12x3/side; rest 1 min (single DB) 

35# x10/side x3

+

3 sets: 

Ski erg 1 min

10 russian KBS

ski erg 1 min

10 goblet squats

ski erg 1 min

10 single arm KB oh lunges (5/side)

rest 2 min bw sets

53#/26#/35#

5:19

5:01

4:56

+

row 15 min easy cool down

175 cals

What a great overall work back into the gym.  I went horse back riding after too and now feel back into my old flow.  Ready to get back at it,  thanks!

February 15, 2023

Daily score: 5 (tired, sore, we got in at 1am)

ease in 1: 

40 min emom

1- side plank 15 sec L + 15 sec R

2- wall sit 30 sec

3- row 30 sec

4- hollow body rock 30 sec

5- sorensen hold 30 sec

+

20 min easy bike

176 cals

This was perfect.  During my warm up I realized how smoked my upper body was from 2 weeks of winging.  What an amazing time though. This workout felt exactly like what I needed.  Thanks!