October 29, 2023

4
Gymnastic bodies:
- handstand (straddle reps)

1,1.5,2,1.5,2

+
A1. DB bench press @21x1; 10x10; rest 1 min

Done with 25’s

A2. bent over DB rows @2111; 10x10; rest 1 min

Done with 25’s

B1. DB strict press; 3 sets of 15; rest 90 sec

Done with 20’s

B2. strict pull ups; 3 sets of 12; rest 90 sec

Done

C. Superman arch ups; 40 reps x2; rest as needed bw sets

Done

+
15 min easy cyclical work (choice machine or walk/hike)

Done on bike 

Definitely sore upper body the next day but all in a good way.  Felt like a great pump.  No issues.  Thanks!

October 28, 2023

Daily score: 8

Workout:

3
assault bike sprint 10 seconds at 100%
assault bike 1:50 at moderate recovery pace
x10

Done, 200 cals

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done 

Feeling right in the head again :).  Enjoyed the sprints.  Takes a lot for me to make myself go 100% but something about 10 seconds makes me feel like I really can do it.  My upper back was even a bit sore the day after.  Loved the stretch video!!!  Was really hard and felt some soreness but also seem to really help my hips.  Thanks!

October 27, 2023

Daily score: 7

Workout:

2
A1. Barbell hip thrusts; 10, 10, 10; rest 30 sec

145x10x3

A2. Seated box jumps 5, 5, 5; rest 2 min (step down)

Done

B1. Goblet hold cossack squat; 10 alt'ing reps x3; rest 1 min

Done with 26#

B2. Seated good mornings; 10 reps with 3 sec pause at bottom of end
range x3; rest 1 min (you can load with a small plate on your upper
back here if a BB is too heavy)

35, 45, 50

+
10 min amrap:
5 strict toes to bar
10 alt'ing DB side bends
20 hip band clamshells per side (1 sec pause)

3+5+10

A and B felt great.  I’ve never done seated GM’s, was a cool hip stretch.  Amazing how my left glute felt so much weaker on the clamshells.  Strict TTB took a lot of focus, the last two reps took some rest and struggle, first rep felt perfect.  Thanks!

October 24, 2023

Daily score: 8

Workout:

1
Gymnastic bodies:
- handstand

10s FS HS hold x5

+
A1. DB strict press @21x1; 10x10; rest 1 min

Done with 20’s

A2. Band assisted strict pull ups @2111; 10x10; rest 1 min

Done with two purple bands

B1. DB bench press; 3 sets of 15; rest 90 sec

Done with 25’s

B2. Bent over barbell rows; 3 sets of 10; rest 90 sec

Done with 75#

C. Superman arch ups; 30 reps x2; rest as needed bw sets

Done

+
15 min easy cyclical work (choice machine or walk/hike)

Walk/jog

Sooooo…I got kicked in the head by my horse.  Happened a couple days ago and I am feeling much better today.  Not her fault, I put my head where she couldn’t see me and she was just going to flick a fly off her belly with her foot and clocked me right above my right eye.  Thankfully, I’m okay, never lost consciousness, vision is good, just some concussion symptoms.  Swelling is way better, I just look not so pretty.  So good to be feeling normal today and no issues doing handstands.  Felt good to lift and great to get out for a walk/jog.  Really hoping to get some good momentum on the workouts and put a little muscle on over the winter.  We don’t go out of town until February so should be pretty consistent.  Thanks!

October 22, 2023

Daily score: 7

Workout:

6

assault bike 3 min at easy pace
assault bike 1 min at moderate pace
assault bike 30 seconds at moderate/hard pace
assault bike 20 seconds at tough pace
assault bike 10 seconds at 100% pace
x6 rounds (30 min)

262 cals

+
30 min movement parallels life follow along workout: ** note, this one is different than last week
https://www.youtube.com/watch?v=SDno-DVKLbA

Done

All went well!  So good to be back in a routine.  Shoulder and hips are feeling good.  Thanks!

October 20, 2023

Daily score: 9

Workout:

5

A. Sumo deadlift; 10, 10, 10, 10; rest 2 min

125,135,145,155

B. box squats; 10, 10, 10; rest 2 min

85,95,100

C. Single leg rdl; 8-10x3/side; rest 2 min
* increase load on all exercises

20’s x8, x10, x10

+
30 min amrap:
row 500m at easy pace
20 sec adductor side plank per side
20 sec hollow body rock
ski erg 500m at easy pace
20 sec ring plank
20 sec hanging L hold
20 sec superman rocks

3+500+20+20+250m

So ready to be back on the fitness train.  Vegas is the definition of the opposite.  Although the U2 concert in the sphere was truly out of this world.  Body felt recovered and ready to push.  Right hip was a bit ‘grind-y’ on the rdls so I didn’t up the weight.  Amrap was great.  Once again, my right shoulder can just barely stay engaged for 20 seconds with knees bent on the L-hold.  I do feel like it is recovering though.  Thanks!

October 11, 2023

Daily score: 8

Workout:

4

Gymnastic bodies:
 - handstand (seconds FS hold)

11,11,20,18,14

+
A. Bench press; 5, 5, 5, 10; rest 2 min

95,95,95,75

B. Strict press; 5, 5, 5, 10; rest 2 min

75,75,75,65

C. Bent over barbell rows; 5, 5, 5, 10; rest 2 min

95,95,95,80

D. Weighted eccentric only pull ups; 3, 3, 3, 3; rest 2 min
** increase weight on all exercises from last week

31,31,35,35

+

20 min easy cyclical work (choice machine or walk/hike)

Air bike

Shoulder felt great for all of this.  Not much to say, tried to stay heavy for everything.  Was pouring or I would have tried another walk/jog.  Doing a horse show this weekend so will be all riding until next week.  Then we got to Vegas for a concert so if you don’t see a blog until next Friday, that’s why.  Thanks!

October 10, 2023

Daily score:

Workout:

3

assault bike 3 min at easy pace
assault bike 1 min at moderate pace
assault bike 30 seconds at moderate/hard pace
assault bike 20 seconds at tough pace
assault bike 10 seconds at 100% pace
x5 rounds (25 min)

Done, 213 cals

+
30 min movement parallels life follow along workout:
https://www.youtube.com/watch?

v=mvXBAa9rPVk

Done

Bike intervals felt great!  Love working that system every now and then.  And the video was a good check in for me with mobility.  I have noticed my hips getting less mobile after horse back rides and recognizing that my adductors are tight too.  But wow, my right hip is worse than I thought.  On the 90/90 sits and rotations I could not go up onto my knees on the right.  Just thinking long term, I love to ride horses, there’s gotta be a way to do it without ending up needing a hip replacement ;).  I know I’m terrible at doing mobility on my own but this was motivating.  Maybe this winter I’ll get more yoga time too.  Thanks!

October 9, 2023

Daily score: 8

Workout:

2

A. Sumo deadlift; 10, 10, 10, 10; rest 2 min

125, 135, 145, 145

B. box squats; 10, 10, 10; rest 2 min

75, 85, 85

C. Single leg rdl; 8-10x3/side; rest 2 min

Done with 25’s

+
25 min amrap:
row 500m at easy pace
20 sec adductor side plank per side
20 sec hollow body rock
ski erg 500m at easy pace
20 sec ring plank
20 sec hanging L hold
20 sec superman rocks

3 rounds 

Hips a bit sore the next day but I think horseback riding contributes to this too.  Focused on quality of movement.  I am a bit muscle sore in the legs too but not as much as I thought I would be.  I could only hold a bent knee hanging L-hold in the amrap because my right shoulder is still a somewhat off.  It was just able to stay engaged for 20 seconds with bent knees. Thanks!

October 5, 2023

Daily score: 8

Workout:

1

Gymnastic bodies:
 - handstand (seconds FS holds)

13,18,22,13,13

+
A. Bench press; 5, 5, 5, 10; rest 2 min

85,90,95,65

B. Strict press; 5, 5, 5, 10; rest 2 min

75,80,85,55

C. Bent over barbell rows; 5, 5, 5, 10; rest 2 min

85,95,95,75

D. Weighted eccentric only pull ups; 3, 3, 3, 3; rest 2 min

15,20,26,31

+
15 min easy cyclical work (choice machine or walk/hike)

Took my dog for a walk/jog

Shoulder is feeling back to normal and strong for this workout.  Everything went well.  I walk:ran, I haven’t done any running in forever but it just felt right.  Super curious if I’ll be sore from it tomorrow.  Thanks!

October 2, 2023

Daily score: 8

Workout:

45 mins zone 2 on bike, about 450 cals

Enjoyed this, just listened to a podcast and focused on putting out the same steady effort.

October 1, 2023

Daily score: 7

Workout:

#6
35 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

5 rounds even

135# on the bar

+
A. Copenhagen plank; 35 seconds x5/side; rest 25 sec bw sides

Done

B. side body crunches on GHD; 18 reps x2/side; rest 1 min

Done

I was feeling pretty lazy today and this was exactly what I needed to turn it around.  Hardest part of the amrap was holding the barbell.  So funny because that weight used to be fairly light for me.  Feeling great the next day.  Love all the consistent core work.  Thank you!

September 29, 2023

Daily score: 8

Workout:

#5
A1. Goblet hold squats @4040; amrap (-2) unbroken 70# x4; rest 90 sec

5,5,4,4

A2. Two arm DB front rack walking lunge; 50 feet x4; rest 90 sec

Done with 35’s

A3. Goblet hold lunge matrix; 2 reps per side 26# x4; rest 90 sec
(curtsy, revrese, lateral, forward, crossover = 1 lunge matrix)

Done

B. single leg hip thrusts; 18 reps x3/side; rest 1 min bw sides

Done

C. 6 min continuous jump rope footwork - single unders, speed steps,
skiers, straddles.  if you cannot do unbroken, then rest and
accumulate 6 min in as few sets as possible.

Done

+
11 min amrap:
11 DB hip thrusts 50#
11 back extensions on GHD
22 sec sorensen hold
33 sec hollow body rock

5 rounds

Such a solid leg day.  Legs are still sore.  And no hip pain!  Actually a lot more resilient in the calves this time jumping rope too.  Last week they felt just on the edge and this week no problem.  Thanks!