April 24, 2023

Daily score: 7 (a bit stiff, sore shins)

#1
Gymnastic bodies:
- Handstand

4/2/2.5/3.5/5

+
15 min amrap:
15 sec row sprint
5 strict pull ups
5 strict press @75% estimated 1rm
15 sec ski sprint
5 ring rows (feet above rings)
5 strict dips

4 rounds

Strict press at 70#

+
A1. DB external rotation eccentric; 15 reps x3/side; rest 30 sec
https://www.youtube.com/shorts/JQHttlGoDic
A2. Internal rotation eccentric; 15 reps x3/side; rest 30 sec
https://www.youtube.com/shorts/AhjXK1BqgpU
A3. Butterfly row; 5 reps x3; rest as needed
https://www.youtube.com/shorts/zPzRAG47G3s

Done, 12#s on the db external rotations

Great session.  Body handled tennis last night pretty well.  Loved all this.  Felt efficient and challenging.  Thanks!

April 23, 2023

Daily score: 8

Workout:

1 hour tennis with Marc

Calories: 350

Shins sore the next day and body a bit stiff from all the plyo I’m not used to.  Serving shoulder was slightly sore. But we had sooooo much fun!  Wanna get a lesson soon to figure out what the heck I’m doing. 

April 21, 2023

Daily score: 7

Workout:

#6

Gymnastic bodies:
 - Manna

:10, :08, :09, :08, :08

 - handstand

3,2,3,5,2.5

+
A. Clean pulls; 4x1.1.1 @100% guesstimated current 1rm clean

Done at 125

B1. Partial range front squats (2" above parallel); 15 reps x4; rest 90 sec

95, 105, 105, 115

B2. HS walk 25 feet x4; rest 90 sec

20/5, 19/6, 19/6, 15/10

C. 5# db eccentric only strict muscle ups; accumulate 12 reps

Done

+
Row sprint 15 sec @85% effort
45 sec rest
ski erg 15 sec @85% effort
45 sec rest
x12 sets

Row 65 cals

Ski 55

+
ski erg 10 min easy cool down

102 cals

Had some midline ab cramps on the manna work.  My abs were still slightly sore from the last workout.  Happy with the solid HS walking.  Everything else felt good too!  Thanks!

April 18, 2023

Daily score: 6 (recovering from vacation)

#5

A. GHD sit ups @2020; 8-12 reps x3 sets

12,12,12

B1. V-ups; 14 reps x3; rest 30 sec
B2. Toes to bar; 14 reps x3; rest 2 min

Done

C1. Side body arch ups; 14 reps x3/side; rest 1 min
C2. Hanging knee raises; 14 reps x3; rest 1 min (2 sec pause at the top of each rep)

Done

+
75 sec max reps goblet squts 53#
75 sec max reps KBS 53#
75 sec max reps goblet hold in place lunges
2 min rest
x2 sets

20/25/18

15/25/18

I’m back!  So good to get back at it.  Legs, mostly quads and glutes sore the next day and abs too!  All in a good way though, no dysfunctional hip pain which is so great.  Really struggled with TTB compared to last week, who knows why.  Everything else was a solid welcome back from a long weekend of living like a rockstar.  Thanks!.  

April 11, 2023

Daily score: 9

Workout:

#4

Gymnastic bodies:
 - Handstand

2.5, 3,3,5,3

+
A. Bent over barbell row; 8-10x3; rest 2 min

75x10

80x10

85x9

B. Supinated grip ring row; amrap (-1) unbroken x4; rest 2 min

23

14 (steeper)

13

13

C1. Seated arnold Z press; 10 reps x3; rest 1 min

25’sx3

B2. Ring dips; 12 reps x3; rest 1 min

7/5

5/3/2/2

4/3/3/2

C1. Tall kneeling DB tricrep extensions @2222; 10-12x3; rest 1 min

10x12

12x11

12x10

C2. Seated DB curls; 7.7.7x3; rest 1 min
(7 rps in bottom half range, 7 reps in top half range, 7 reps full range)

12’a

15’s x2

C. Ido portal shoulder band routine:
https://www.youtube.com/watch?v=y4Wo095zPnc&t=2s

Done

Great arm pump session.  I’m sure I’ll feel it tomorrow.  We are on vacation to cali wine country with some friends weds-Monday.  So I’ll be back at it next week.  Thanks!

April 9, 2023

Daily score: 8 (lower body and and pretty sore)

Workout:

#3

Gymnastic bodies:
 - Manna

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

 - handstand

4,3,2,1,2

+
A. Clean pulls; 3x1.1.1 @100% guesstimated current 1rm clean

Done at 125

B1. Partial range front squats (2" above parallel); 15 reps x3; rest 90 sec

85,85,95

B2. HS walk 25 feet x3; rest 90 sec

Done, all about 18-19’ then 5-6’ unbroken

C. 5# db eccentric only strict muscle ups; accumulate 10 reps

Done

+
Row sprint 15 sec @85% effort
45 sec rest
ski erg 15 sec @85% effort
45 sec rest
x10 sets

Row=53 cals

Ski=41 cals

+
ski erg 10 min easy cool down

94 cals

The lower body soreness feels balanced and like the good kind of sore.  Abs nice and sore too which is fairly unusual.  Super happy with the control and consistency on my HS walking.  Also felt good to play with the barbell.  Thanks!

April 8, 2023

Daily score: 8

Workout:

#2

A. GHD sit ups @2020; 6-10 reps x3 sets

10x3

B1. V-ups; 10 reps x3; rest 30 sec

Done

B2. Toes to bar; 10 reps x3; rest 2 min

Done (broken)

C1. Side body arch ups; 12 reps x3/side; rest 1 min

Done

C2. Hanging knee raises; 12 reps x3; rest 1 min (2 sec pause at the top of each rep)

Done

+
1 min max reps goblet squts 53#
1 min max reps KBS 53#
1 min max reps goblet hold in place lunges
2 min rest
x2 sets

15/18/13

14/20/15

Worked the last three days so was excited to get a chance to move.  Followed this with a bunch of yard work and then a night shift at work.  Big active day :).  Core work felt great.  Legs felt better than I expected.  Especially on the squats. But I did notice some fatigue in the legs later in the day.  Thanks!

April 4, 2023

Daily score: 8

Workout:

#1

Gymnastic bodies:

 - Handstand

5,4,2,3,4

+
A. Bent over barbell row; 8-10x2; rest 2 min

75x10

75x10

B. Supinated grip ring row; amrap (-1) unbroken x3; rest 2 min

16,15,15

C1. Seated arnold Z press; 10 reps x2; rest 1 min

Done with 25’s

B2. Ring dips; 12 reps x2; rest 1 min

Done in 4’s

C1. Tall kneeling DB tricrep extensions @2222; 10-12x2; rest 1 min

10’s x10 x2

C2. Seated DB curls; 7.7.7x2; rest 1 min
(7 rps in bottom half range, 7 reps in top half range, 7 reps full range)

15’s, 12’s

C. Ido portal shoulder band routine:
https://www.youtube.com/watch?v=y4Wo095zPnc&t=2s

Done

Feeling more energized today.  Enjoyable session.  No issues, just steady pump work.  Thanks!

April 2, 2023

Daily score: 8

Workout:

#6

Gymnastic bodies:
 - Manna

:11, :11, :11, :10, :10

 - handstand

3,3,2,4,4

+
A. Hang power clean; 6 sets of 2 at last week's tough double; rest as needed bw sets

Done at 110

B. Strict hspu; amrap unbroken x4; rest 3 min

7,7,7,5

C. Negative ring muscle up; accumulate 14 slow controlled reps not for time
 * in between each rep perform 1 turkish get up (7 total per side)

Done, with 26# kb

+
4 sets:
15 russian KBS
10 burpees
5 calorie row sprint
rest 3 min bw sets

1:36

1:32

1:25

1:21

+
ski erg 10 min easy cool down

88 cals

The last strongman workout had me kinda sore so I did yoga the day prior to this workout.  This went well other than overall I had less energy than last week and felt it on the cardio sets.  Thanks!