February 27, 2024

Daily score: 7 (calf soreness)

Workout:

#1
A. Low bar box squat; 8-10x3; rest 2 min

85x10

95x10x2

B1. DB death march; 20 reps x3; rest 1 min

20’s x20

25’s x20 x2

B2. Barbell hip thrusts; 5, 5, 5; rest 2 min

155/165/165

C1. Band assisted pogo jumps; 50 reps x3; rest 30 sec

Done

C2. Isometric DB split squat hold; 45 sec x3/side; rest as needed
* keep the back knee 1" off the ground as if you were doing an in
place split squat.

25 seconds, body weight/side x3

+
3 sets:
20 russian KBS
15 box jumps 20" (step down alt legs)
10 cal row
row 4 min easy bw sets

2:20

2:18

2:12

44#kb

Both calves pretty tight since the last workout.  All of this was going well then shocked how hard the iso split squats were.  I barely made 25 seconds with just body weight.  The 3 sets felt good.  Thanks!

February 25, 2024

Daily score: 8 (legs sore from riding)

Workout:

#6

A. Rig assisted pogo jumps; 60 reps x3; rest 90 sec

Done

B. DB bent knee calf raise; 18-22x3/side; rest 1 min
https://www.youtube.com/shorts/SaHmT2ACios

10# x18/side x3

C. Single leg low box lateral jump; 5 reps x3/side; rest as needed bw sides (land softly and balanced, not stiff legged)

Done

+
Every 2 min x6 sets (12 min)
odd- 45 sec arch body rock
even- 30 sec russian KBS

Done with 44# kb

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

Done

I had a horse riding lesson on Friday and knew I would be pretty sore in the adductors as I haven’t ridden in awhile.  This workout was fun.  Love the lower leg challenges and the emom was smoking.  So hard.  Love the stretching video, soreness gone :).  Thanks!

February 23, 2024

Daily score: 7 (some leg soreness)

Workout:

#5

Gymnastic bodies:
 - handstand

1-2-1-1-1

+
A. Single arm BB strict press; 10-12x3/side; rest 1 min
https://www.youtube.com/watch?v=Oz--LasDphM

35x8

35x8

35x6

B1. WEighted strict pull up; 2-3x4; rest 30 sec

15x2

10x2

10x2

7.5x2

B2. Strict pull up; amrap x4; rest 30 sec

6,5,3,2

B3. Ring rows; amrap x4; rest 30 sec

17,16,14,12

B4. Band assisted strict pull up; 15 reps x4; rest 2-4 min to recovery

Done

+
Assault bike 30 min easy

207 cals

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

Ski 87 cals

Solid series.  Time to get back on track and make some gains.  Everything feels good just feels like 2 weeks off.  Thanks!

February 22, 2024

Daily score: 9

Workout:

#4

A. Seated good mornings @3211; 8-10x3; rest 90 sec

65x10

75x10

75x8

B1. Front foot elevated goblet hold split squats; 12-15x3/side; rest 1 min

15x15

20x15

20x15

B2. Goblet hold lateral box step down; 12-15x3/side; rest 1 min
https://www.youtube.com/watch?v=aeZqZ3sKV8U

20x15

15x15

15x13

B3. rear foot elevated DB split squats @3030; 10-12x3; rest 2-4 min to recovery
(unloaded or even assisted if needed to maintain tempo and form)

BW x10 x3

+
20 min emom:
1- 30 sec v-ups
2- 30 sec row
3- 30 sec tuck ups
4- 30 sec ski

Done

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

Done

Felt great to get back at it.  I tried to not overdo it for a first day back.  Love the leg series, tough.  Had some ab cramps in the emom as usual but got better as I went.  Don’t feel like I lost too much on the stretch video, legs were shaking by the end.  Thanks!

February 4, 2024

Daily score: 7

Workout:

#3

A. Rig assisted pogo jumps; 50 reps x3; rest 90 sec

Done

B. DB bent knee calf raise; 15-20x3/side; rest 1 min
https://www.youtube.com/shorts/SaHmT2ACios

20x15

15x15

8x17

C. Single leg low box lateral jump; 5 reps x3/side; rest as needed bw sides (land softly and balanced, not stiff legged)

Done, to 6 inches

+
3 sets:
amrap (-1) unbroken strict toes to bar
rest 20 sec
30 sec max effort ski erg
rest 20 sec
1 min hollow body rocks
rest 20 sec
30 sec max effort row at 24 spm pace
rest 3-5 min bw sets

2 ttb each round and 8-9 cals on all the ski/rows

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

Done

A, b, and C were all cool challenges.  Loving all the calf work, I can tell it’s making my ankles more stable and has to the good for longevity.  I’ve never really focused on that part of my body.   Everything else went well.  Thanks!  Of on vacation! 

February 3, 2024

Daily score: 8

Workout:

#2

Gymnastic bodies:
 - handstand

1-1-1-5-1

+
A. Single arm BB strict press; 8-10x3/side; rest 1 min
https://www.youtube.com/watch?v=Oz--LasDphM

35# x7/side

35# x8/side

35# x7/side

B1. WEighted strict pull up; 2-3x3; rest 30 sec

10x3

15x2

15x2

B2. Strict pull up; amrap x3; rest 30 sec

5/4/3

B3. Ring rows; amrap x3; rest 30 sec

16/13/13

B4. Band assisted strict pull up; 15 reps x3; rest 2-4 min to recovery

15/15/15

+
Assault bike sprint 20 seconds at 100% effort
rest 3 min
x4 sets

12/13/12/12 cals

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

Done, dog walk

Great session.  Love the challenge of the barbell press.  That works everything.  B series was so good too.  Well rounded upper body soreness next day.  The bike sprints got me, I couldn’t believe how long 20 seconds felt and how by 12 seconds or so my output would drop.  Legs were shaky when I was done.  Thanks!