May 29, 2023

Daily score: 7 (still kinda sore abs)

Workout:

#3
A. Staggered stance good mornings; 10 reps x2/side; rest 90 sec bw sides

Done with 65#

B. Seated DB z press; 10 reps x3; rest 90 sec

20’s, 25’s, 25’s

C. DB bench press; amrap (-1) unbroken x3 @35#/hand; rest 3 min

11,12,11

D. Ring rows; 50 reps for time x2; rest 5 min

2:58

3:24

+
Row 20 min easy and continuous with a weighted vest on (if you have no
vest, row without it)

20# vest

206 cals

Wow was my core sore after workout #2, pretty cool.  We also went winging yesterday and I was smoked and took a wild crash.  But this workout felt great.  The staggered gm’s were and interesting challenge, love new movements. I was impressed at how the weight vest really made the row more challenging.  Thanks!

May 26, 2023

Daily score: 8

Workout:

#2
Every 5 min x3 sets:
8 sandbag bear hug russian step ups
8 weighted hip extensions on GHD (25#/plate)
8 hang power snatch 55-75#
8 DB power cleans 25#/hand

65#snatch

2:40

2:30

2:28

+
Every 5 min x3 sets
8 rear foot elevated split squats per side with 2x 20#
16 unloaded hip extensions on GHD
24 double unders

2:32

2:41

2:09 (du ub)

+
Every 5 min x3 sets
10 V-ups
10 tuck ups
10 stradle ups
10 GHD sit ups

2:33

2:48

2:35

Great packed session.  Feel like it worked everything and quite sore the next two days, especially my abs.  Happy I can still do double unders and snatches, got better as I went. We’ve been working on a ton of farm projects too, it’s been a very physical weekend.  Along with horseback riding and today we are going winging :).  Love how well my body holds up for it all.  Thanks!

May 25, 2023

Daily score: 8

Workout:

 #1

Gymnastic bodies:
- Handstand

2,1,2,2.5,3

+
3 sets:
10 ring dips
10 strict pull ups
30 sec max effort row
rest 2 min

2:51

3:06

3:02

+
3 sets:
30 sec max effort row
10 push ups
10 ring rows
10 kipping hspu

2:37

2:35

2:32

+
A. Loaded joint rotations with 2.5#; 5 slow controlled reps in both directions

Done

So great to be back in the gym.  I need the recovery from 4 days out on the water over the weekend though.  Was a lot of core and pulling muscles.   This went well…out of practice on the HS, but wasn’t terrible.  Dips felt good.  Kipping hspu’s are so weird for me but got better as I went.  Thanks!

May 16, 2023

Daily score: 8

Workout:

#6
A. Hang power clean x1/push jerk x1/split jerk x1 - 1 complex on the
90 seconds for 12 sets (increase load every 3 sets.  End on a
relatively heavy complex)

85,95,105,110

B. RDL @3030 (use straps for grip); 12 reps x5; rest 90 sec

Done with 85#

C. Strict ring dips; amrap unbroken x3; rest 2 min

9,8,6

D1. L-sit hold; 15 sec x3; rest 15 sec

Done

D2. SA Bent over DB rows on bench; 14 reps x3/side; rest 1 min bw sides

Done with 25#

+
row sprint 10 sec @100%
50 sec rest
bike sprint 10 sec @100%
50 sec rest
ski sprint 10 sec @100%
50 sec rest
x4 rounds (12 min)

Done

Fun workout!  Enjoyed the oly lifting.  So happy to get some gym time.  We are going out of town to mountain bike and wing this week Thursday-Sunday.  So won’t start my next block until Monday.  Feeling strong though!  The ring dips felt super solid.  Thanks!

May 15, 2023

Daily score: 8

Workout:

Horseback riding

250 cals, avg HR 138, :40 mins

So great to squeeze this in after work and working the weekend.  It may not sound like exercise but it really is on a green horse in 90 degrees.  So fun though!  Thanks!

May 11, 2023

Daily score: 8

Workout:

#5
20 min EMOM:
1- sandbag bear hug russian step ups 40 sec
2- barbell hip thrusts; 12 heavy reps
3- russian KBS; 17 reps
4- farmers hold 40 sec with DB's

60#sb, 135 bb, 53 kb, 50 dbs

+
20 min EMOM:
1- goblet hold walking lunges; 16 steps
2- light hip thrusts; 22 reps
3- 2 turkish get ups (1/side)
4- double DB OH hold 30 sec 50#/hand

35kb, 85bb, 26kb, 35dbs

+
20 min EMOM:
1- 35 sec hollow hold on GHD
2- 35 sec side plank L
3- 35 sec sorensen hold on GHD
4- 35 sec side plank R

Done

This first emom is tough!  Glutes pretty sore the next day.  I can barely get through the OH hold with 35’s, no way I could do 50’s.  My upper abs cramped 3/5 rounds on the ghd hollow body.  I got real warm here super fast and I think I’m a bit dehydrated.  Thanks!

May 9, 2023

Daily score: 8

Workout: 

Tennis lesson

So great to get some professional coaching.  I was swinging totally wrong and really fixed a lot of things in an hour.  Now to try and replicate it next time ;).  Thanks!

May 7, 2023

Daily score: 7

Workout:

#4
Gymnastic bodies:
- Handstand

2,2,2,3,2

+
20 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

5 rounds plus 15 plus 5 pull ups

70# strict press

+
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# db

Soreness finally improving.  Shoulders a bit stiff and struggled with the handstands.  Everything else felt great!  Thanks!

May 5, 2023

Daily score: 6 (so sore)

Workout:

90 mins tennis with Marc

Such fun and good exercise.  But I did feel pretty heavy on my sore legs.  Taking the next day off.  Thanks!

May 4, 2023

Daily score: 6 (post night shift and some soreness)

Workout:

#3
A. RDL @3030 (use straps for grip); 10 reps x5; rest 90 sec

95,95,105,105,105

B. Push press; 3 reps on the min for 15 min (increase weight every 3
sets and try to end as heavy as you can)

75,85,90,95,100 x3

C. Bench press; build to a 5 rep daily max, then drop the weight by
10% and perform 5x5; rest as needed bw sets

5rm 100

5x5’s at 90

D. SA Bent over DB rows on bench; 12 reps x3/side; rest 1 min bw sides

Done with 25#

+
row sprint 10 sec @100%
50 sec rest
bike sprint 10 sec @100%
50 sec rest
ski sprint 10 sec @100%
50 sec rest
x3 rounds (9 min)

Done

I got smoked at work the night before and it was all I could do to get myself into the gym and moving.  Definitely helped keep me awake until bedtime.  Mildly sore glutes etc this day and pretty sore in the evening and the next morning.  Mostly posteriori chain.  Feels good to be getting into a routine again.  We have a tennis court reserved for today :).  Thanks!

May 3, 2023

Daily score: 8

Workout:

#2
20 min EMOM:
1- sandbag bear hug russian step ups 30 sec
2- barbell hip thrusts; 10 heavy reps
3- russian KBS; 15 reps
4- farmers hold 30 sec with DB's

Done with 60#sb, 155 barbell, 53kb, 50# dbs

+
20 min EMOM:
1- goblet hold walking lunges; 14 steps
2- light hip thrusts; 20 reps
3- 2 turkish get ups (1/side)
4- double DB OH hold 30 sec 35#/hand

Done with 35#kb, 85 barbell, 26 kb, 35’s

+
20 min EMOM:
1- 30 sec hollow hold on GHD
2- 30 sec side plank L
3- 30 sec sorensen hold on GHD
4- 30 sec side plank R

Done 

Finally some time to workout and finally feeling better.  I think maybe allergies drug the whole thing out.  The first emom was the hardest.  Great session.  I’m sure I’ll feel it tomorrow.  Also did a ton of yard work and I work night shift tonight but I plan to workout tomorrow too.  Until then!  Thanks!

April 30, 2023

 Daily score: 8

Workout:

Mountain biking 2 hours 

Finally feeling better and not stuck at work.  We had a beautiful first ride of the season.  Even though my lungs weren’t quite recovered from the URI I felt general fit and stoked that my technical skills came right back.  Damn I love to ride.  And the trails were perfect.  Now a couple days of work and I’ll be able to hit the gym.  Thanks!