August 31, 2023

Daily score: 8

Workout:

#2
A. Single leg DB RDL @3221; 8 reps x3/side; rest 1 min bw sides

25’s, 15’s, 15’s

B. Weighted hip extensions on GHD; 10 reps @1115 x3; rest 2 min

Done with 5#

C1. Goblet hold cossack squat; 10 alt'ing reps x3; rest 10 sec

20# x10 x3

C2. Box jumps; 1.1.1.1.1x3; step down/rest 90 sec

Done

D. Band resisted frog thrusts; 50 reps x2; rest as needed bw sets

Done

So happy to sneak this in.  We also got to go winging yesterday.  My upper body was pretty sore so this was perfect.  Leave for the state fair tomorrow!  The rdls with 25’s were pretty hard, back got a bit tired, working with the 15’s was better.  Hip extensions at tempo were legit.  Definitely well rounded tire glutes hips hami’s after.  Thanks!

August 22, 2023

Daily score: 9

Workout:

#1
Gymnastic bodies:
- Handstand

3/2/4/3/2

+
A. Seated DB strict press @3131; 6-8x3; rest 90 sec

20x8

25x6

25x6

B1. Chin over bar isometric holds; amsap x3; rest 30 sec

:40, :30, :31

B2. Band assisted CTB pull ups; amrap unbroken x3; rest 4 min actively
bw sets while on ski erg

4,4,4

C. Strict ring dips; amrap unbroken with 1 sec pause in top and bottom
of dip x3; rest 90 sec

5,5,4

+
10 min amrap:
20 sec side plank per side
10 sec L-sit
20 arch arch body rock

5 rounds +20 +10 +5

So good to get this time to myself.  HS felt great today.  No issues, love the core work.  Thanks!

August 17, 2023

Daily score: 6 (pretty sore quads, glutes)

Workout:

#6
Row sprint 10 seconds @90% max effort
row 50 seconds easy
x12

128 cals

+
assault bike 10 seconds @90% max effort
assault bike 50 seconds easy
x12

112 cals

+
A. L-sit; accumulate 3:30 in as few sets as possible

Done in 13 sets

B. GHD sit ups; 10-15 reps x4; rest as needed (keep tempo controlled

15/12/12/10

Hoping this one helps relieve some of my soreness.  Even my abs seemed a bit primed to cramp.  I had a good horse back ride prior to this as well.  Ready for more!  Thanks!

August 15, 2023

Daily score: 8

Workout:

#5
A. Partial deadlift (from knee); 5x5; rest 2 min *increase weight from last week

215x5x5

B. Two arm DB front rack rear foot elevated split squat; 8-10x4/side;
rest 1 min bw sides

15’s x10/side x2

15’s x8/side x2

C. Single leg staggered stance russian KBS; 15 reps x4/side; rest 1 min bw sides

Done with 53#

D. DB hip thrusts; 12-15x4; rest 90 sec

50x15x4

+
18 min amrap:
30 sec hollow body rock
20 sec copenhagen plank per side
3 stability ball stir the pots
6 cal row

6 rounds +30 +20

I am so sore from this!  Both the day after and two days after.  Quads and glutes.  Gonna try and work it all out today.  Everything went really well it’s just been a few weeks since a leg day.  Gotta keep getting the work in!  Thanks!

August 13, 2023

Daily score: 8

Workout:

#4
Gymnastic bodies:
- Handstand

2.5/3/3/1/4

+
A. Strict press; build to a 3rm

90x3

B. Weigthed pull up; build to a 2rm

17.5 x2

C1. DB bench press @22x1; 6-8x4; rest 90 sec

35x8x3

35x7x1

C2. Bent over DB rows; 8-10x4; rest 90 sec

35x8

35x9

35x10

35x9

D. Straight arm pulls to inversion on rings; 3 slow controlled reps
x4; rest as needed

Done

Spent the day before this at a barrel racing thing…such a crazy experience.  Very hot sweaty and dirty day but tons of fun.  Was nice for my legs to get a rest day today.  I can tell my strength suffers from missing a few weeks of weight lifting but focused on getting it back.  Body is moving and feeling good.  Pulls to inversions are tough and arms were shaking after.  Thanks!

August 9, 2023

Daily score: 8

Workout:

#3
Row sprint 10 seconds @90% max effort
row 50 seconds easy
x10

Done, 111 cals

+
assault bike 10 seconds @90% max effort
assault bike 50 seconds easy
x10

Done, 106 cals

+
A. L-sit; accumulate 3 min in as few sets as possible

Done in 15 second segments x12

B. GHD sit ups; 10-15 reps x3; rest as needed (keep tempo controlled

15x3

Wow has is been a great two week summer vacation.  We spent 6/8 days winging in the gorge and then the next week in central Oregon mountain biking.  I could get used to that life.  But it’s also good to be home to the animals and back in the gym.  This was a great re-start.  Love a little cardio and some core.  Went well.  I have a horse thing this weekend, looking like I won’t need a new workout until august 17.  Thanks!