March 27, 2024

Daily score: 9

Workout:

M#1
A. Front rack forward lunge; 16 steps x3; rest 2 min

Done with 75#

B. Sumo stance good mornings; 6-8x2; rest 2 min

75x8

85x8

C1. Single leg hip thrusts; 8-10x2/side; rest 1 min

X10/side x2

C2. Side plank overarch; 10 reps x2/side; rest 1 min

Done

C3. Calf raises; 20 reps with 20 sec isometric hold on last rep

Done

+

20 russian KBS
10 box jumps (step down)
10 cal ski erg
rest 90 sec
x3 sets

53# kb

2:20, 2:15, 2:14

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

Done

Lunges were a challenge and I was a bit sore the next day.  Everything else felt great.  Stretch video hit the spot.  Heading to the river tomorrow.  Thanks!

March 25, 2024

Daily score: 7

Workout:

#6
A1) Soleus Slouch 6 reps x3; 0 rest
https://www.youtube.com/watch?v=d4Z7w9Zrgew

Done

A2) Bent To Straight Knee Calf Raise 8 reps x3; 0 rest
https://www.youtube.com/watch?v=htfiW36YpQ4

Done

A3) Hinge Squat Hinge 10 reps x3; Rest 1 min b/t sets
https://www.youtube.com/watch?v=cZgXhorp5DI

Done

B. Rig assisted pogo jumps; 75 reps x3; rest 60 sec

Done

+
10 sets:
5 burpee box jumps 20 "(step down)
Row sprint 15 cals
rest 1 min bw sets
(SPM 24.  try to keep same pace throughout)

1:38

1:35

1:39

1:37

1:32

1:34

1:32

1:30

1:30

1:29

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

Done

Epic 10 rounds.  Felt good to push myself a bit and breathe heavy.  Stretch video felt great after.  Thanks!

March 23, 2024

#5
Gymnastic bodies:
- handstand

1-1-2-1-2

+
A. Barbell strict press; 5 sets of 3 at 93% of last weeks top set

Done at 80

B. Chin over bar isometric hold; accumulate 3 min AFAP 

6:40

C. Ring rows; amrap unbroken x3; rest 2 min

17,15,16

D1. Standing band tricep extensions; 26 reps x2; rest 1 min

Done

D2. DB bicep curls; 26 reps x2; rest 1 min

Done with 12’s

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

Bike 85 cals

A little sore the next day.  Heading out to the river, I’m sure I won’t even notice.  Felt stronger than last week.  Thanks!

March 21, 2024

Daily score: 7

Workout:

#4
A. Barbell in place lunge; 12 reps x3/side; rest 1 min bw sides (same
load as last week)

Done with 65# (accidentally did these in the front rack this week)

B. DB front squat @3333; 10 reps x3; rest 2 min (increase load by 5#
from last week)

Done with 25’s

+
For time:
50 calories ski erg
50 toes to bar
50 calories assault bike
50 Knees to elbow

23:40

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

Done

Glad you enjoyed our downwind sup gym setup :).  We’ll be getting out on the water tomorrow again.  We also got a cold plunge and have started that.  I think it helped with my soreness after this workout.  It also gives quite a rush and really wakes ya up in the morning.  

This was a tough workout.  Moderately sore the next day.  Tempo squats with 25’s were real challenging.  Super happy how my shoulders held up on the ttb and knees to elbow.  I did doubles on the ttb and 5’s on the knee to elbow.  Loving how the stretch video is keeping my hips healthy.  Thanks!

March 19, 2024

Daily score: 9

Workout:

#3

A1) Soleus Slouch 6 reps x3; 0 rest
https://www.youtube.com/watch?v=d4Z7w9Zrgew

Done

A2) Bent To Straight Knee Calf Raise 8 reps x3; 0 rest
https://www.youtube.com/watch?v=htfiW36YpQ4

Done

A3) Hinge Squat Hinge 10 reps x3; Rest 1 min b/t sets
https://www.youtube.com/watch?v=cZgXhorp5DI

Done

B. Rig assisted pogo jumps; 75 reps x3; rest 90 sec

Done

+
10 sets:
Row sprint 20 cals for time
rest 1 min bw sets
(SPM 24.  try to keep same pace throughout)

1:27

1:17

1:22

1:27

1:22

1:19

1:20

1:18

1:17

1:18

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

Done

Love the lower leg work.  Felt good on the rower today too.  Some calf soreness the next day.  I thought you would enjoy the video of our downwind sup foiling creation.  It mimic’s the feeling pretty well!  Thanks!

March 18, 2024

Daily score: 9

Workout:

#2
Gymnastic bodies:
- handstand

1,1.5,1,2,1

+
A. Barbell strict press; 3 reps on the 75 seconds until failure.
Begin at 70# and add 5# per min until failure

Made it to two reps at 90#

B. Death by strict pull ups; 1 on the first min, 2 on the second, etc
until failure

Made to to 2 out of 7 on the 7th minute

C. Ring row isometric hold (feet above bottom of ring.  ring to
chest); amsap x2; rest 2 min

:15, :17

D1. Standing band tricep extensions; 20 reps x2; rest 1 min
D2. DB bicep curls; 20 reps x2; rest 1 min

Done with yellow band and 12# dbs

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

Ski erg creation

I don’t know why it inserted the ski erg video where it did but you get the idea.  All of this felt good.  Pretty happy how many pull ups I got considering how little I got in the gym last week.  Marc came up with this idea to mimic prone paddling on the ski erg.  Last time we went out on our downwind boards we had to paddle some and I got tired before the guys.  This did burn in the shoulders in the same way.  It’s often my neck that gets fatigued too.  Thanks!

March 11, 2024

Daily score: 8

Workout:

#1
A. Barbell in place lunge; 10 reps x3/side; rest 1 min bw sides

Done with 65#

B. DB front squat @3333; 10 reps x3; rest 2 min

15’s x10

20’s x10 x2

+
7 rounds for time:
7 calories ski erg
7 toes to bar
7 calories assault bike
7 Knees to elbow

19:30

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

Done

I don’t know how I missed blogging this all week.  I did work three long days tues/weds/thurs.  Then yesterday, Friday, we did a 7 mile downwinder on our new sup foil boards on the river.  Was insane.  Took a couple hours and I am smoked today from it.  I think I’ll do a stretch video and try and recover today.  I also have a horse riding lesson today which will probably take all I’ve got.  Such a cool new sport, downwind sup foiling, but I think it’s gonna be a looooong time before we look like we’re actually doing it.  As for this workout,  I remember it being challenging but feeling competent.  Thanks!

March 8, 2024

Daily score: 7

Workout:

#6
A. Single arm KB snatch to lateral lunge; 6 reps x4/side; rest 1 min bw sides
https://www.youtube.com/shorts/d7ZHU1GrWj4

Done with 20#

B1. Star side plank; 30 sec x4/side; rest 30 sec

Done

B2. L-sit; 30 sec x4; rest 30 sec

Done

B3. Sandbag bear hug in place lunge x10/front squat x5; rest as needed x4

Done with 70# sb

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

Done

Great core session and legs were also sore the next day.  Felt great on my board on the water, flexible and strong.  Feeling more injury resilient.  Thanks!

March 6, 2024

Daily score: 7

Workout:

#5
Gymnastic bodies:
- handstand

5, 10 second freestanding holds

+
A. Strict press; 3 @70%, 3@75%, amrap 3@80% of last week max

3 at 65

3 at 70

8 at 75

B. Bent over barbell rows; 6-8x3; rest 2 min

95x7

95x7

95x7

C. Weighted pull up; 2-3x4; rest 2 min

15x3

15x2

15x2

15x2

D. Strict pull up; amrap unbroken x4; rest 2 min

6,6,5,5

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

Done

I stepped back to 10 second hs holds just to be sure I still had them.  Was good practice, went pretty well.  Happy to have gained some pull ups.  Stretch series was amazing as I am pretty tight from horse back riding.  Everything is feeling well designed and balanced.  Thanks!

March 3, 2024

Daily score: 8

Workout:

#4
A. Low bar box squat; 8-10x3; rest 2 min
* heavier than last week

105x10

115x8

115x10

B1. DB death march; 24 reps x3; rest 1 min

Done with 25’s

B2. Barbell hip thrusts; 7, 7, 7; rest 2 min
* same weight as last week but for more reps this week on B's

Done with 165

C1. Band assisted pogo jumps; 75 reps x3; rest 30 sec

Done

C2. Isometric DB split squat hold; 60 sec x3/side; rest as needed
* keep the back knee 1" off the ground as if you were doing an in
place split squat.

40/45/46 seconds, body weight 

+
4 sets:
20 russian KBS
15 box jumps 20" (step down alt legs)
10 cal row
row/ski 4 min easy bw sets (ski recovery on sets 2/4)

44# kb

2:08

2:03

2:06

2:00

Loved this workout.  Felt strong than last week.  Managed to hold the split squat isometrics a bit longer, I had to put more weight on the back leg to do so.  Series at the end is great, tough without being destructive :).  Calves still sore the next day.  Thanks!

March 2, 2024

Daily score: 8

Workout:

#3
A. Single arm KB snatch to lateral lunge; 6 reps x3/side; rest 1 min bw sides
https://www.youtube.com/shorts/d7ZHU1GrWj4

26#, 20, 20

B1. Star side plank; 30 sec x3/side; rest 30 sec

Done

B2. L-sit; 30 sec x3; rest 30 sec

Done

B3. Sandbag bear hug in place lunge x10/front squat x5; rest as needed x3

Done, 70# bag

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

Done

Great core, total body combo.  Feeling good.  Thanks!

February 29, 2024

Daily score: 8

Workout:

#2

Gymnastic bodies:
- handstand

1-1-1-2-1

+
A. Strict press; build to a max

95

B. Strict press; 5 @65%, 5@70%, amrap @75% of A; rest as needed bw

5 at 60, 5 at 65, 8 at 70

C. Weighted pull up; 2-3x3; rest 2 min

15x2reps x3 rounds 

D. Strict pull up; amrap unbroken x3; rest 2 min

6,5,5

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

Done

I worked hard for each of the HS reps.  I think two weeks off did not serve me on that front.  Pressing and pull ups went well.  Feeling good the next day.  Thanks!