June 27, 2023

Daily score: 8

Workout:

#1

Gymnastic bodies:
 - Handstand

1.5, 3.5, 5, 5, 3

+
3 rounds for time:
20 strict DB press (tough load that you can't do unbroken in set 1)
20 cal row

9:15, 25# dbs

rest 5-10 min

3 rounds for time:
20 strict pull ups
20 cal row

18:52

+
A. Loaded passthroughs; 3 slow controlled reps in both normal and eagle grip x3; rest as needed

Done

Perfect way to start my day off.  Pull ups were mostly singles but tried to keep a good pace.  Got in the sauna after and feel like I had a good amount of strain.  Off to ride my horse!  Thanks!

June 22, 2023

Daily score: 8

Workout:

#6
A. Staggered stance russian KBS; 18 reps x3/side; rest 1 min

Done with 53#

B1. Single leg hip extensions on GHD; 12 reps x3/side; rest 1 min

Done

B2. Ring push ups; amrap (-1) ub x3; rest 1 min

18,16,14

+
30 min amrap:
90 sec row
12 V-ups
90 sec ski erg
34 arch body rocks

5 rounds +90 +12 +50 seconds

20cals per row/15-16 per ski

Arch body rocks were the hardest part of this workout for me.  Everything else felt great and was good to get sweaty.  Thanks!

June 20, 2023

Daily score: 8

Workout:

#5
Every 4:30 x3 sets:
50 foot sandbag carry
12 sandbag squats
50 foot sandbag carry
100 foot farmers carry

Done, 70# sb, handles plus 180#

+
Every 4:30 x3 sets
16 two arm DB OH walking lunges
12 box jumps 20"
48 single unders

Done, 26# kbs oh, UB singles

+
Every 3 min x3 sets
75 sec max reps burpees

20,20,21

Had a stretch of work and spent the one day off working on shoveling and spreading gravel.  Was great to get back in the gym.  This workout was much better with a healed up calf.  Still funny to me how heavy I am when I jump rope, I am just not a rebounder by nature.  Everything went well though and was the perfect stress for the day.  Thanks!

June 15, 2023

Daily score: 7 (body back to normal but been a busy full week)

Workout: 

 #4

Gymnastic bodies:
- Handstand

1-2–2-2-1

+
20 strict press (unbroken, but heavy as you can)
2 min row at moderate pace
x3 rounds
*5# heavier than last week

Done, 45#, 76 cals

+
25 strict banded CTB pull ups (light band as you need to do unbroken
2 min row at moderate pace
x3 rounds
* same band tension as last week

Done

Green and black band, 75 cals

+
A. Face down loaded shoulder swimmers; accumulate 3 slow controlled
reps in both direction x3; rest as needed

Done

Handstands have been a bit of a struggle lately but I’m sure a lot of it is just practicing less overall.  Life has been packed between, horse and mounting bike riding, and winging, work, my crazy family, and gym time.  No complaints, I think I’m balancing as best I can overall.  This workout was a great session with the right amount of stress.  Thanks!

June 12, 2023

Daily score: 6 (a bit spent from all the physical stuff we’ve been doing)

Workout:

2.5 hours winging

Great session with awesome steady wind.  Working on turns.  

June 11, 2023

Daily score: 8

Workout:

3.5 hours mtn biking, 1100 cals, 4000 feet climbing

So fun!  Calf is feeling solid again.

June 10, 2023

 Daily score: 8

Workout:

#3
A. Staggered stance russian KBS; 15 reps x3/side; rest 1 min

With 53#

Done

B1. Single leg hip extensions on GHD; 10 reps x3/side; rest 1 min

Done 

B2. Ring push ups; amrap (-1) ub x3; rest 1 min

17,14,12

+
30 min amrap:
90 sec row
10 V-ups
90 sec ski erg
30 arch body rocks

5 rounds plus 90 plus 10

This workout felt great.  Love the core work.  Love the format.  Thanks!

June 8, 2023

Daily score: 6 (calf started a bit off still)

Workout:

#2

Every 5 min x3 sets:
50 foot sandbag carry
10 sandbag squats
50 foot sandbag carry
100 foot farmers carry

Done

70# sand bag

handles plus 180# 

+
Every 5 min x3 sets
16 two arm DB OH walking lunges
12 box jumps 20"
48 single unders

Done

26# kbs

(sub 30 second sprint on ski erg for single unders)

+
Every 3 min x3 sets
1 min max reps burpees

15, 17, 17

First series was awesome.  Heavy and challenging but not stressful.  I totally tweaked my stressed out calf (from double unders last week) during my first round of box jumps.  It's my bad.  I should have just done step ups because it still felt off.  I was able to carry on with step ups but no way I could jump rope.  So did ski sprints instead.  Burpees actually went pretty well.  Writing this the next day and I don't think I did anything too serious.  But it's pretty sore and a little swollen.  Will rest it a day or two.  Thanks!

June 7, 2023

Daily score: 8

Workout:

#1
Gymnastic bodies:
- Handstand

1.5,1,1,1,3

+
20 strict press (unbroken, but heavy as you can)
2 min row at moderate pace
x3 rounds

Done with 40# bb, 79 cals total

10:10

+
20 strict banded CTB pull ups (light band as you need to do unbroken
2 min row at moderate pace
x3 rounds

Done with two bands in 8/6/6, 79 cals total

12:22

+
A. Face down loaded shoulder swimmers; accumulate 3 slow controlled
reps in both direction x3; rest as needed

Done

Struggled with handstands but got better as I went.  CTB I could not do 20 unbroken, that would be a stupid amount of banding.  But doing 8/6/6 seemed tough and efficient.  This was a perfect heart rate lifter and challenging but not stressful.  Life has been stressful this week and this felt like a good balance.  Thanks!

June 6, 2023

Daily score: 8 (calf a bit off but not an issue for this workout)

Workout:

#6
A. Staggered stance good mornings; 10 reps x3/side; rest 90 sec bw sides

75,75,80

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

Done with 25’s

C. DB bench press; amrap (-1) unbroken x4 @35#/hand; rest 3 min

12,13,13,12

D. Ring rows; 50 reps for time x2; rest 3 min

3:01

3:16

+
Row 25 min easy and continuous with a weighted vest on (if you have no
vest, row without it)

256 cals

Love the challenge for the hips on the staggered GM’s.  And the rowing with a vest is way more of a core challenge than one would guess.  Thanks!

June 3, 2023

Daily score: 8

Workout:

#5
Every 5 min x4 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

Done, 65# snatch

+
Every 5 min x4 sets
8 rear foot elevated split squats per side with 2x 20#
16 unloaded hip extensions on GHD
24 double unders

Done

+
Every 5 min x4 sets
10 V-ups
10 tuck ups
10 stradle ups
10 GHD sit ups

Done

Everything went smooth on the first grouping.  The second, I tweaked some muscle in my left calf on the first round of double unders.  I managed through the next two rounds but used the bike for the last round instead of the double unders.  I only did three rounds of the core workout because last week I was ridiculously sore from it and couldn’t imagine doing more.  Not nearly as much soreness this week.  Thanks!

June 2, 2023

Daily score: 6 (dragging this morning, low energy)

Workout:

#4
Gymnastic bodies:
- Handstand

1,1,2,1,1

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

4:05

3:59

4:09

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

3:14

3:11

3:07

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

Done

No real reason for feeling so lazy this morning, also super hungry.  We have been pretty busy even though it’s been fun stuff.  We get a little manic when the weather gets nice.  I struggled on the straddle reps in the handstands but I know my right shoulder is a tad irritated after winging the other day.  Felt heavy on the pull ups.  Some improvement on the kipping hspu’s.  I think this workout helped get my energy up.  Thanks!

May 31, 2023

Daily score: 8

Workout:

3 hours of winging 

500 cals, avg HR 115

Great day of good wind and weather on the water.  Definitely a workout.