January 30, 2024

Daily score: 8

Workout:

#1

A. Seated good mornings @3211; 6-8x3; rest 90 sec

65x8

75x8

75x8

B1. Front foot elevated goblet hold split squats; 10-12x3/side; rest 1 min

20# x12/side x3

B2. Goblet hold lateral box step down; 10-12x3/side; rest 1 min
https://www.youtube.com/watch?v=aeZqZ3sKV8U

20# x12/side x3

B3. rear foot elevated DB split squats @3030; 8-10x3; rest 2-4 min to recovery

15# x10/side x2

15# x8/side x1

+
15 min amrap:
10 calorie row on damper 10 at 20 spm (max effort pulls on this slow cadence)
10 tuck ups
10 alt'ing single leg deck squat (down on 1 leg, up on 2)
20 sec side star plank L
20 sec side star plank right

4 rounds +6 cals

+
Adductor stretch series
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

 January 28 was a solid day of pre-spring farm work.  This was an excellent leg series.  Marc did it with me and we were both smoked after.  Stretching helped a ton to prevent soreness I think because I’m just mildly sore.  Thanks!

January 25, 2024

Daily score: 7

Workout:

Day 6:
A. Seated double calf raise @2222; 15 reps x4; rest 2 min
https://www.youtube.com/shorts/NwA1N_EFTtk

35’s, 40’s, 45’s, 45’s

B. Heels elevated split squat; 15 reps x4/side; rest 1 min bw sides
https://www.youtube.com/watch?v=A1dG26RJ7UY
* load if easy

10’s, 10’s, bw, bw

C. Single leg goblet squat (just to parallel); 10 reps @3030 tempo (1
min per set); rest 1 min bw legs x4 (try to just touch your butt to
the seat, not rest on it.  constant tension on the leg)

10,10,10,bw

+
5 min row for max distance at 20 spm
rest 2 min
x4 sets
(set drag factor to 135.  see video for how to set drag factor)
--> https://www.youtube.com/watch?v=O_zyi5uhBP8

1102, 1123, 1121, 1099

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

Excellent stuff.  All challenging in a good way.  This workout did take over 2 hours which is a bit of a stretch for me to fit it.  Feeling great though.  Thanks!

January 23, 2024

Daily score: 9 (felt amazing this morning)

Workout:

Day 5:
Gymnastic bodies:
- handstand

3,4.5,4,2,2

+
A. Tall kneeling double KB top to top KB arnold press; amrap unbroken
with controlled tempo and 35#/side x4; rest 2 min

9,9,9,9

B. Supinated grip chin over bar holds; accumulate 4 min AFAP (45 sec
break every time you break)

Did 2:40 in 8:25 (sets of :20 and :15)

C. 6 min EMOM; Renegade rows; 30 seconds on/30 sec off (25#/hand. 1
renegade row = 1 push up/1 row/1 push up/1 row)

4,3+,3+,3+,3+,3+

+
4 min assault bike
4 min rest
x4 sets
(same workout as last week, try to improve upon previous output from last week)

52,55,53,51

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

Took dog for a walk/jog

Slept great and we had some blue sky and sun today, felt amazing.  HS work better than it’s been in awhile.  Chin over bar holds were a bit better this week, I did shorter holds but still cut myself off when it started to feel pretty painful in the elbows.  I think from all the shoveling I do my elbows are a bit inflamed.  Bike sprints were legit.  Took some courage, I’m not so great at that kind of suffering.  And now I feel kinda silly because it really wasn’t that bad.  Great to get out with the dog.  Thanks!

January 21, 2024

Daily score: 8

Workout:

Day 4:
A.  Extended Range Box Step Up @ 2010: 8-10 reps/side every  x4 sets; rest 1 min
https://www.youtube.com/watch?v=F7dlp1KNTfc
A2.

Done, all 10 reps

B. Peterson step ups; 15-18 reps x4/side; rest 1 min bw sides
https://www.youtube.com/watch?v=qar1OOaG1O8

Done, all 15 reps

C. single leg 20# double front rack wall side; accumulate 120 seconds
of holding per leg as fast as you can

6:40

+
20 min emom:
1- 10 sec L-sit
2- 21 sec row sprint at 20 SPM on damper 10 (should be 7 pulls)
3- 5 tuck up/5 straddle up/5 v-up
4- 15 sec star jumps (~5 jumps)

Done, about 100m per row

+
Adductor stretch series
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

Great session.  Love the single leg challenges and core work.  Feeling good.  Thanks!

January 18, 2024

Daily score: 8

Workout:

Day 3:
A. Seated double calf raise @2222; 15 reps x3; rest 2 min
https://www.youtube.com/shorts/NwA1N_EFTtk

Done with 35’s

B. Heels elevated split squat; 15 reps x3/side; rest 1 min bw sides
https://www.youtube.com/watch?v=A1dG26RJ7UY
* load if easy

Done with 10’s

C. Single leg goblet squat (just to parallel); 10 reps @3030 tempo (1
min per set); rest 1 min bw legs x3 (try to just touch your butt to
the seat, not rest on it.  constant tension on the leg)

20#, 10#, bw

+
5 min row for max distance at 20 spm
rest 2 min
x3 sets
(set drag factor to 135.  see video for how to set drag factor)
--> https://www.youtube.com/watch?v=O_zyi5uhBP8

1141m

1141m

1129m

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

My calves are still sore two days later.  Pretty great.  Those single leg goblet squats are legit.  Legs a bit sore from them too.  They just felt like a lot of bang for the buck.  Row was challenging too.  Feeling good, love all this.  Thanks!

January 17, 2024

Daily score: 7 a bit tired 

Workout:

Day 2:
Gymnastic bodies:
- handstand

2,2,1,2.5,1

+
A. Tall kneeling double KB top to top KB arnold press; amrap unbroken
with controlled tempo and 35#/side x3; rest 2 min

8,9,9

B. Supinated grip chin over bar holds; accumulate 3 min AFAP (45 sec
break every time you break)

2:35 in 7:05 mins

C. 5 min EMOM; Renegade rows; 30 seconds on/30 sec off (25#/hand. 1
renegade row = 1 push up/1 row/1 push up/1 row)

Done, 4 the first minute 3+ the rest

+
4 min assault bike
4 min rest
x4 sets
(for maximum total cals.  record cals per set and pay attention to
average rpm's you are holding during these)

Cals/rpm

48/49-50

51/50-51

51/50-51

52/51

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

Bike, 65 cals

Neck felt a bit tight tweaky this morning, just think I slept wrong.  Maybe that was part of my HS struggle, who knows.  Arnold presses were heavy but a good challenge.   I stopped the chin over bar at 2:35 because my elbows were getting pretty irritated.  Felt like I was approaching a non-positive stress.  Everything else was great!  Thanks!

January 15, 2024

Daily score: 8 (a bit sore)

Workout:

Day 1:
A.  Extended Range Box Step Up @ 2010: 8-10 reps/side every  x3 sets; rest 1 min
https://www.youtube.com/watch?v=F7dlp1KNTfc
A2.

9:9

9:9

8:8

B. Peterson step ups; 15-18 reps x3/side; rest 1 min bw sides
https://www.youtube.com/watch?v=qar1OOaG1O8

15:15

15;15

15:15

C. single leg 20# double front rack wall side; accumulate 90 seconds
of holding per leg as fast as you can

4:15

+
16 min emom:
1- 10 sec L-sit
2- 21 sec row sprint at 20 SPM on damper 10 (should be 7 pulls)
3- 5 tuck up/5 straddle up/5 v-up
4- 15 sec star jumps (~5 jumps)

Done, about 5 cals per row

+
Adductor stretch series
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

Loved A and B.  B was much more challenging to attain good height and balance on the right ankle, interesting.  I love what both these exercises could do for getting up and balancing on my wing board and foot/ankle strength in general.  Making good progress in the video too.  Evolving.  Thanks!

January 14, 2024

Daily score: 9

Workout:

We made up a pattern WOD :)

200 cals combined (Marc on bike, A on ski)

160 alternating step ups (24/20)

5 min accl in sync plank hold

120 box squats (sets of 10, alt, M 95# A55#)

2 minute accl WF HS for A while M OH DB hold 35’s

100 DL with hex bar +50# (alt sets of 10)

80 alternating burpees

47:49

This was so fun!  We held up pretty well other than Marc went out pretty hard on the bike and his legs got more tired.  We were both a bit sore after but not terrible.  Fun thing to do while snowed in.  Thanks!

January 13, 2024

Daily score: 9

Workout:

#6
A. Single leg depth drops (~8").  Land and absorb fall on one leg.
stick and balance for 3 seconds is the target;  accumulate 10 reps per
side; rest as needed bw
* same as last week

Done

B. Single leg calf raise overcoming isometric; 12 seconds x5/side;
rest 30 sec bw sides
https://www.youtube.com/shorts/-WYrvXkX8Og
* try to contract as hard as you can on this

Done with 55# bb

C. Single leg hip thrusts; 12-15x4/side; rest 1 min bw legs

55x12

45x13

45x12

35x12

+
Row sprint 15 seconds at 100%
row 30 sec at ~1k pace
row 3 min easy
x4 sets

170 cals

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

 Feeling good.  We are snowed in and super grateful to have a home gym.  This all felt great.  Making big progress on the stretch video.  Ready for more!  Thanks!

January 10, 2024

Daily score: 9

Workout:

#5
Gymnastic bodies:
- handstand

1.5, 2.5, 1.5, 2,1

+
A. Behind the neck seated strict press; 6-8x4; rest 2 min

65x6x4

B1. Single arm rotational ring rows; 12 reps x4/side; rest 2 min
https://www.youtube.com/watch?v=uUn5JSUsDfQ

Done

B2. Side pull ups; amrap unbroken x4; rest 2 min
https://www.youtube.com/shorts/NlLFHsjmZBk

6/5/6/5

+
EMOM 16 min:
1- side plank 25 sec/side
2- 25 sec passive hang
3- 25 sec continuous DB side bends
4- 25 sec wall facing hs hold

Done, 50# dbs

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

Bike, 94 cals

Got this in in the morning before work.  Felt great.  Nothing much to add, love how it’s going.  Thanks! 

January 8, 2024

Daily score: 8

Workout:

#4
A1. Band assisted shrimp squats; 15 reps x3/side; rest 1 min
https://www.youtube.com/watch?v=7zu0xrMo1ZE

Done

A2. Bottom of Pistol SL Switches - Upright Supported: 8-10 reps/side
Rest b/t sets until you've caught your breath
https://www.youtube.com/watch?v=khJlxYEoh-I

Done x10/side x3

B. DB crossunder step ups; 14 reps x3/side; rest 1 min bw sides
https://www.youtube.com/watch?v=z7G5fMhCTCc

Done x3 with 15’s

+
16 min amrap:
6 straddle up - 6 tuck up - 6 v-up
12 sec L sit hold
16 sec single leg wall sit per side
32 sec super man hold

5 rounds +6’s + 12 + 16’s

+
Adductor stretch series
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

Felt a bit stronger on all of this than last week and legs/abs not too terribly sore the next day.  Love it. Still enjoying the videos.  Thanks!

January 7, 2024

Daily score: 8

Workout:

#3
A. Single leg depth drops (~8").  Land and absorb fall on one leg.
stick and balance for 3 seconds is the target;  accumulate 10 reps per
side; rest as needed bw
* same as last week

Done

B. Single leg calf raise overcoming isometric; 10 seconds x5/side;
rest 30 sec bw sides
https://www.youtube.com/shorts/-WYrvXkX8Og
* try to contract as hard as you can on this

Done

C. Single leg hip thrusts; 12-15x3/side; rest 1 min bw legs

35# x12/side x3

+
Row sprint 15 seconds at 100%
row 30 sec at ~1k pace
row 3 min easy
x3 sets

Done, 2314 meters total

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

The calf raises felt pretty easy so my guess is I wasn’t doing it hard enough.  Hip thrusts as always are harder on the left.  Rowing felt good.  Loving the foot strength I’m getting from the stretch video :).  Thanks!

January 5, 2024

Daily score: 9

Workout:

#2
Gymnastic bodies:
- handstand

2,3,2,2,2

+
A. Behind the neck seated strict press; 6-8x3; rest 2 min

60x8

65x6x2

B1. Single arm rotational ring rows; 12 reps x3/side; rest 2 min
https://www.youtube.com/watch?v=uUn5JSUsDfQ

Done

B2. Side pull ups; amrap unbroken x3; rest 2 min
https://www.youtube.com/shorts/NlLFHsjmZBk

5,5,5

+
EMOM 16 min:
1- side plank 20 sec/side
2- 20 sec passive hang
3- 20 sec continuous DB side bends
4- 20 sec wall facing hs hold

Done, 50# dbs

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

Ski 97 cals

Love that work my core has gotten this week.  Still a little sore through the abs starting this one.  I can feel my right shoulder lags compared to the left.  We hauled 2 tons of hay the day after this and I held up well, quite the tough chore.  Thanks!

January 3, 2024

Daily score: 8

Workout:

#1
A1. Band assisted shrimp squats; 12 reps x3/side; rest 1 min
https://www.youtube.com/watch?v=7zu0xrMo1ZE

Done

A2. Bottom of Pistol SL Switches - Upright Supported: 6-8 reps/side
Rest b/t sets until you've caught your breath
https://www.youtube.com/watch?v=khJlxYEoh-I

Done

B. DB crossunder step ups; 12 reps x3/side; rest 1 min bw sides
https://www.youtube.com/watch?v=z7G5fMhCTCc

Done with 15’s

+
15 min amrap:
5 straddle up - 5 tuck up - 5 v-up
10 sec L sit hold
15 sec single leg wall sit per side
30 sec super man hold

6 (bent knee hanging L holds)

+
Adductor stretch series
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

This one was genius.  Those three leg exercises seem simple but were very potent.  I just got out of the sauna after this one and suspect my legs will be quite sore tomorrow.  The amrap also smoked my core.  Was definitely fighting some ab cramps and had to modify the L sit to bent hanging L’s.  Making progress in the video.  Thanks!