November 28, 2023

Daily score: 8

Workout:

#4
A. Single leg RDL @4111; 6-8x4/side; rest 1 min bw sides

10’s x8

15’s x6 x3

B. Heels elevated goblet squats @4040; 5-7 reps x4; rest 90 sec

53x7

62x5x3

C1. Standing calf raises; 30 reps x4; rest 1 min (set 1 neutral, set 2
toes out, set 3 toes in)

Done

C2. Tibalis raises on wall; 75 reps x4; rest 1 min

Done

+
3 rounds for time:
20 goblet hold walking lunge steps 35#
12 toes to bar

7:26

+
stretching/mobility work 20-30 min

Done

Glutes/hams a good kind of sore next day.  Super happy I was able to do real ttb the whole way through.  Not big sets but shoulders feel good.  Thanks!

November 27, 2023

Daily score: 8

Workout:

#3
EMOM 16 min:
1- 30 sec jump rope (singles or cross singles)
2- 30 sec ring plank
3- 30 sec max reps burpees
4- 30 sec row cals

Done, around 9 burpees and 6-7 cals per row

+
EMOM 16 min:
1- 30 sec jump rope speed steps
2- 30 sec ring rows
3- 30 sec max deck sqauts
4- 30 sec ski cals

Done, didn’t count

+
** this one is front split.  I changed it from last two cycles.
please report in how you feel with this one in comparison to the other
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

Got this in before an evening shift and work and felt great.  Just the right amount of jumping to not get me too messed up.  Loved the stretch video.  There’s a quad/hip flexor stretch in there that is money.  I think both videos are helpful in their own way.  My back feels better with this hip stretching on the regular and my hips are hurting less.  Feel good, thanks!

November 25, 2023

Daily score: 8

Workout:

#2
Gymnastic bodies:
- handstand

3,3,2,2,1

+
A. Strict press @4141; 6-8x3; rest 2 min

45x8

55x6

55x6

B. Strict pull ups @2020; amrap unbroken x3; rest 2 min

5,4,4

C1. DB bench press @3333; 4-5x3; rest 1 min

30x5x2

35x5x1

C2. Bent over supinated grip barbell rows @3333; 4-5x3; rest 1 min

65x5x3

+
5 sets;
assault bike sprint 15 seconds @100%
immediately into...
30 sec side plank per side
30 sec hollow body rock
rest 90 sec

Done

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

Done on ski

What a great session.  I can tell my body gets a lot out of the tempo work.  The sprints plus core was a great combo too.  Feeling good.  Thanks!

November 24, 2023

Daily score: 8

Workout:

#1
A. Single leg RDL @4111; 6-8x3/side; rest 1 min bw sides

X8/side x3 with 10’s

B. Heels elevated goblet squats @4040; 5-7 reps x3; rest 90 sec

35x7

44x7

53x5

C1. Standing calf raises; 30 reps x3; rest 1 min (set 1 neutral, set 2
toes out, set 3 toes in)
C2. Tibalis raises on wall; 75 reps x3; rest 1 min

Done

+
3 rounds for time:
20 box step ups 24"
10 toes to bar

5:00

+
stretching/mobility work 20-30 min

Done

Calves definitely got sore after this one.  All the movements felt great though.  Really happy with how healthy my hips are feeling with all the smart work you give me.  I also think the stretching is helping.  I did a combo of ttb and just knee raises just to keep the shoulder healthy.  Feeling good.  I hope you had a wonderful holiday!  Thanks!

November 20, 2023

Daily score: 5 (feeling down)

Workout:

#6
Row 500m
rest 25 sec
x6
(goal is slightly faster than paces from last time)

2:05

2:06

2:09

2:10

2:06

2:08

+
assault sprint 15 seconds at 100% effort
rest 90 sec
x5

Done, didn’t count cals

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

Done

Having a rough day but this helped.  Felt good about my rowing effort.  And I have been having some low back weirdness that I am now thinking is partially mental, but the stretch video seemed to help.  I missed gym time d/t having to help out extra at work and then my one day off was full of horses and chores.  Thanks!

November 14, 2023

Daily score: 8

Workout:

#5
A1. Barbell hip thrusts; 5, 5, 3, 3; rest 30 sec

165,165,185,185

A2. Hang power cleans; 5, 5, 3, 3; rest 30 sec

95,95,105,105

A3. Repeat vertical jumps; 5 consecutive reps as high and fast off the
ground as you can x4; rest 2 min

Done

B1. Rear foot elevated DB split squats; 8-10x4/side; rest 1 min

10/side x4

B2. Bear hug reverse lunges; 20 alt'ing reps x4; rest 1 min

Done x4

C1. Hanging L hold; amsap x4; rest 1 min

Bent knee :10, :06, :09, :08

C2. Side plank leg lifts; 10 reps with 2 sec pause at the top of each rep x4; rest 1 min

Done with bent lower leg

Don’t know how I missed blogging this closer to when I did it, but I did have to cover some extra work shifts last week.  I remember finding this very satisfying and leg being pretty tired by the last round of split squats.   I was finally able to hang and keep my right shoulder/lat engaged even if for a short bit.   And I modified the leg lifts and still got a challenge out of them.   Thanks!

November 12, 2023

Daily score: 6

Workout:

#4
Gymnastic bodies:
- handstand

2,2,1,1,1

+
A1. Tall kneeling single arm DB press @41x2; 6-8x4/side; rest 1 min bw sides

25x7x3

25x6

A2. Parallel grip side to side pull ups; amrap (-1) unbroken x4; rest 1 min

5/5/5/4

B1. Clapping push ups; amrap unbroken x4; rest 1 min

6/5/4/3

B2. Archer ring rows; 12 alt'ing reps x4; rest 1 min

Done

+
12 min amrap:
6 toes to bar
12 hip extensions on GHD
20 sec adductor side plank per side

4 rounds +10 ghd sit-ups +12 hip ext

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

Walk jog with dog

Struggled on the HS today, not sure why.  A and B went well.  I thought maybe I could do slow controlled knee raises instead of TTB on the amrap but even that aggravated my shoulder so I subbed ghd sit ups.  Loved getting out with the dog for a bit at the end.  Thanks!

November 11, 2023

Daily score: 6

Workout:

#3
Row 1k
rest 1 min
x3
(goal is same split per round)

4:23

4:24

4:21

+
assault sprint 15 seconds at 100% effort
rest 90 sec
x4

10/9/10/10 cals

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

Done 

Feeling a bit better today and proud of my effort on the rower and the bike.  My legs were super sore to start and the stretch video was perfect for today.  Thanks!

November 9, 2023

Daily score: 5 (will send an email)

Workout:

#2
A1. Barbell hip thrusts; 5, 5, 5; rest 30 sec

155,165,165

A2. Hang power cleans; 5, 5, 5; rest 30 sec

85,95,95

A3. Repeat vertical jumps; 5 consecutive reps as high and fast off the
ground as you can x3; rest 2 min

Done

B1. Rear foot elevated DB split squats; 8-10x3/side; rest 1 min

15’s x8/side x3

B2. Bear hug reverse lunges; 20 alt'ing reps x3; rest 1 min

60# x20 x3

C1. Hanging L hold; amsap x3; rest 1 min

Tried, right shoulder pain 

C2. Side plank leg lifts; 10 reps with 2 sec pause at the top of each
rep x3; rest 1 min

One round done on right, couldn’t even do 5 lifts on left

I’m struggling this week.  Managed to get myself in the gym but really wasn’t feeling it.  Decided to take whatever I could give.  A and B actually went pretty well.  Pretty embarrassing how bad my vertical jump ability and speed is but I was alone so that helps.  My right shoulder is a fluctuating mess.  A couple days ago I did a day of manual labor around the farm, tons of shoveling, moving stall mats (exact same as gym mats), racking, pulling and dumping wheel barrow.  It was satisfying but i definitely struggle to balance the work between left and right.   I’m obviously more dexterous using the right.  Just getting annoyed enough with it to consider getting it checked out…I wake up with shoulder pain a lot in the middle of the night if I sleep wrong on it.  Anyhow, I could not do hanging L-sits, not even bent knee without bad pain in the right shoulder.  Then I tried the leg lifts, I could do 10 lifts of the right leg but not with a 2 second pause and I could barely even kinda lift the left leg 3ish times.  Alas.  At least I got in the gym!  Thanks!

November 3, 2023

Daily score: 8

Workout:

#1
Gymnastic bodies:
- handstand

2.5, 2, 3, 4.5, 5

+
A1. Tall kneeling single arm DB press @41x2; 6-8x3/side; rest 1 min bw sides

20x8

25x8

30x6

A2. Parallel grip side to side pull ups; amrap (-1) unbroken x3; rest 1 min

5,5,5

B1. Clapping push ups; amrap unbroken x3; rest 1 min

5,6,5

B2. Archer ring rows; 12 alt'ing reps x3; rest 1 min

Done

+
10 min amrap:
10 V-ups
10 super mans
20 sec adductor side plank per side

6 rounds

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

Air bike

So good to get three days in a row.  Body feeling great, some well rounded soreness.  Stoked to make some HS progress.  Everything else felt good and was fun!  Thanks!

November 2, 2023

Daily score: 8

Workout:

6
ski erg 1k for time

4:40

+
row 20 min easy

213 cals

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

Done

Once again impressed by how good the stretch video was for me and my hip mobility.  I also just like how it slows me down and gets me to be in my body.  I can’t ever remember skiing a 1k for time and had no idea how hard to go out, definitely over did it at the beginning and felt like I got stuck in mud as the time went on, not my usual issue being the ‘pacer’ I am.  Thanks!

November 1, 2023

Daily score: 6 (tired)

Workout:

5
A1. Barbell hip thrusts; 10, 10, 10; rest 30 sec

Done at 155

A2. Seated box jumps 5, 5, 5; rest 2 min (step down)
* increase weight on A1 from last week

Done

B1. Goblet hold cossack squat; 12 alt'ing reps x3; rest 1 min

Done with 26#

B2. Seated good mornings; 12 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)

Done with 55#

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

4 rounds, 50# dbs

Weather is super gray today, I think it made me feel gray and sluggish. Glad I got this in though.  Strict ttb are tough and I have to do singles to get good quality.  Will do my last workout tomorrow then ready for new on Friday!  Thanks!