September 24, 2023

Daily score: 8

Workout:

Gymnastic bodies:
- Handstand

8/8/20/8/15 (second freedstand holds)

+
18 min emom
1- 30 sec max reps strict pull up
2- 30 sec max reps ring row
3- rest

8/14

6/14

5/14

4/14

5/14

4.5/14

rest 5 min
18 min amrap:
1- 30 sec max reps strict dips
2- 30 sec max reps push ups
3- rest

15/10

15/9

14/11

15/10

14/11

14/11

+
A. KB arm bars; 3 slow controlled reps in both directions x3; rest as needed

Done with 26#

B. Hanging L hold to straddle; amrap x3; rest 90 sec (focus still is
on quality of reps moreso than just accumulating sloppy reps.  Bent
knees if you cannot do at least 5 quality reps)

5/5/5

C. Hollow body hold on GHD; 40 sec x3; rest 30 sec

Done

I took a step back on the handstand progression to be sure I still had quality freestanding holds, gonna work on that for a bit.  Pull ups/ring rows felt strong.  I modified the dips to dips on the side of a box since my right shoulder is still a bit off and I think it’s from over doing the dips last week.  I did them at a slower controlled tempo too.  By the time I got to the L to straddle hangs my right shoulder/lat staying engaged on hang was the limiting factor.  It was sore the next day, still a bit sore but feels all like good soreness this time.  Thanks!

September 21, 2023

Daily score: 6 a bit sore 

Workout:

#3
30 min amrap:
20 sec passive hang on pull up bar unbroken
row 15 cals
30 sec isometric barbell front rack hold (110% current 1rm front squat)
Assault bike 15 cals
1 min plank hold
ski erg 15 cals

4 rounds +20+15 cals

135# barbell

+
A. Copenhagen plank; 30 seconds x5/side; rest 30 sec bw sides

Done

B. side body crunches on GHD; 15 reps x2/side; rest 1 min

Done 

Enjoyed the amrap.  No issues.  Thanks!

September 20, 2023

Daily score:

Workout:

#2
A1. Goblet hold squats @4040; amrap (-2) unbroken 70# x3; rest 90 sec

4/5/4

A2. Two arm DB front rack walking lunge; 50 feet x3; rest 90 sec

Done with 35’s

A3. Goblet hold lunge matrix; 2 reps per side 26#; rest 90 sec
(curtsy, revrese, lateral, forward, crossover = 1 lunge matrix)

Done 

B. single leg hip thrusts; 15 reps x3/side; rest 1 min bw sides

Done

C. 5 min continuous jump rope footwork - single unders, speed steps,
skiers, straddles.  if you cannot do unbroken, then rest and
accumulate 5 min in as few sets as possible.

Done unbroken 

+
10 min amrap:
10 DB hip thrusts 50#
10 back extensions on GHD
20 sec sorensen hold
30 sec hollow body rock

4 rounds +10+10+20+9

The A series is a solid combo.  Legs/glutes were in a different state by the time I got to B.  Some of my challenge with the 70# kb for the goblet squat is upper back /neck strain but not terrible.  Still sore from the upper body day lol.  Jump rope went pretty well, couldn’t believe how long 5 minutes felt!  Quite pleased my calves didn’t blow up but as soon as I was done I had to stretch the right one a bunch to keep it loose.  Amrap went well.  Thanks!

September 18, 2023

Daily score: 8

Workout:

#1
Gymnastic bodies:
- Handstand

2/2/2/2/1

+
15 min emom
1- 30 sec max reps strict pull up
2- 30 sec max reps ring row
3- rest

6/17

6/14

5/14

5/14

5/14

rest 5 min
15 min amrap:
1- 30 sec max reps strict dips
2- 30 sec max reps push ups
3- rest

9/9

6/11

8/10

7/9

6/8

+
A. KB arm bars; 3 slow controlled reps in both directions x3; rest as needed

Done with 20#

B. Hanging L hold to straddle; amrap x3; rest 90 sec (focus still is
on quality of reps moreso than just accumulating sloppy reps.  Bent
knees if you cannot do at least 5 quality reps)

5/6/6

C. Hollow body hold on GHD; 30 sec x3; rest 30 sec

Done

My right shoulder is torched from this one the next day.  I think the dips/push up combo was the culprit.  Pretty great. My limiting factor on the hanging L to straddle is right quad cramps.  Feels good to be a bit sore.  Thanks!

September 15, 2023

Daily score: 7

Workout:

45 minutes zone 2 on the ski erg

400 cals, HR in the 130’s

September 13, 2023

Daily score:7

Workout:

#6
35 min amrap:
Row 500m at moderate effort
100 foot sandbag carry
Assault bike 90 seconds at moderate effort
100 foot double farmers carry
ski erg 500m at moderate effort
100 foot heavy sled drag

3 rounds +500m +50 feet

100# sb, handles plus 140#, sled plus 130#

+
A. Tuck ups; 35 reps x2; rest 90 sec

Done

B. DB side bends; 24 alt'ing reps x3; rest 90 sec

Done with 50’s

I am loving how physical my daily life is.  I spent about an hour shoveling extra sand out of the round pen then an hour racking the inside level.  Then I picked up pasture manure/hauled the wheel barrow, then I worked out.  It’s so great.  Work is my recovery time.  This amrap is really an awesome balanced combo of things.  I had to add weight to the sled this week since the grass was dry.  Felt good and tired at the end.  Always enjoy the core work.  Thanks!

September 10, 2023

Daily score: 7 (low back still tight from manual labor)

Workout:

#5
A. Single leg DB RDL @3221; 8 reps x4/side; rest 1 min bw sides

Done with 15’s

B. Weighted hip extensions on GHD; 10 reps @1115 x4; rest 2 min

Done with 5#

C1. Goblet hold cossack squat; 10 alt'ing reps x4; rest 10 sec

Done with 20#

C2. Box jumps; 1.1.1.1.1x4; step down/rest 90 sec

Done

D. Band resisted frog thrusts; 65 reps x2; rest as needed bw sets

Done

Great session.  Low back was lit up after the ghd extensions.  Feel a healthy bit of sore the next day.  Glutes and low back mostly.  Thanks!

September 9, 2023

Daily score: 8

Workout:

#4
Gymnastic bodies:
- Handstand

1/3/2/4/3

+
A. Seated DB strict press @3131; 6-8x4; rest 90 sec

25x7x2

25x6x2

B1. Chin over bar isometric holds; amsap x4; rest 30 sec

:30, :22, :21, :20

B2. Band assisted CTB pull ups; amrap unbroken x4; rest 4 min actively
bw sets while on ski erg

4,5,5,4

C. Strict ring dips; amrap unbroken with 1 sec pause in top and bottom
of dip x4; rest 90 sec

5,5,4,3

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

6 rounds plus 20/20

Super happy with how my body is handling a very physical week of labor on the farm.  Finishing the round pen today!  I think maybe last week I did the chin over bar hangs with palms facing me, this week I did the opposite and it was harder.  Everything felt great.  Love it!  Thanks!

September 7, 2023

I’m adding this in here because it was extremely physical.  We racked 30 yards of concrete sand into our 70 foot diameter round pen we are building for the horses.  We were so incredibly shot by the end of the day.  It’s a testament to our fitness that we held up and woke up on Friday feeling sore but good.  Thank you for keeping me in good shape to do all the farm things!

September 5, 2023

Daily score: 8

Workout:

#3
30 min amrap:
Row 500m at moderate effort
100 foot sandbag carry
Assault bike 90 seconds at moderate effort
100 foot double farmers carry
ski erg 500m at moderate effort
100 foot heavy sled drag

2 rounds +500+100+90+100+500

100# sand bag, handles plus 140, sled plus 90

+
A. Tuck ups; 30 reps x2; rest 90 sec

Done

B. DB side bends; 20 alt'ing reps x3; rest 90 sec

Done

Great session.  Loved the amrap.  Glutes are already sore.  I felt my right hip flexors cramp a bit in the tuck ups.  I think they are a bit shot after the weekend of horse back riding.  But all in all my body handled that very well.  Thanks to you!  Thanks!