April 28, 2024

Daily score: 8

Workout:

#2
Gymnastic bodies; handstand

1-5-3-3-5

+
A. Single arm DB strict press; 10-12x3/side; rest 1 min bw sides

25x12

30x11

30x10

B. Top to top DB bench press; 18 alt'ing reps x3; rest 2 min

30’s, 30’s, 35’s

C1. Chin over bar isometric pull up; 20 sec x3; rest 40 sec

Done

C2. Weighted pull up; 2-3x3; rest 2 min

20x2

15x2

10x2

D. Bent over barbell rows; 8-10x3; rest 2 min

85x8

85x10

95x8

+
10 burpees AFAP
rest 2 min
x3

:25

:24

:24

Sore the next day.  Nothing terrible.  Happy with some HS improvement.  Everything felt good!  Thanks!

April 27, 2024

Daily score: 8

Workout:

#1
A. Barbell reverse lunges; 20 alt'ing steps x3; rest 2 min

75/80/85

B1. Front foot elevated split stance in place split squats @3030; 10 reps x2/side; rest 90 sec

35x10

55x10

B2. Rear foot DB single leg RDL; 8-10x2/side; rest 90 sec

25x10

30x10

C1. Prone band hamstring curls; 20 reps x3/side; rest 1 min

Done

C2. Goblet cossack squats; 12 alt'ing reps w/ 1 sec pause in end range x3/side; rest 1 min

Done with 20#

C3. Single leg Calf raises @2020; 12 reps x3/side; rest 1 min

Done

This felt great.  Feeling all effort but no pain.  And I’m enjoying myself too. Thanks!

April 26, 2024

Daily score: 7

Workout:

Adductor/middle split stretch video

This felt like the right thing to do as a recovery day.  Really helped.  Thanks!

April 25, 2024

Daily score: 7 (some upper ab soreness)

Workout:

#6
A. In place barbell split squats; 10-12x4/side; rest 1 min bw sides

85x10

85x10

85x11

85x11

B. Box squats; 5 reps every 75 sec x6 sets at 85% of last weeks tough 5

Done with 100#

C1. Sandbag russian step ups; 28 alt'ing reps x3; rest 1 min

Done with 20#

C2. Anterior tib raises; 60 reps x3; rest 1 min

Done

C3. Bent knee single leg calf raises; 12-15x3/side; rest 1 min
https://www.youtube.com/watch?v=b2oEkuYRVGU (use DB on same side of
leg and pause for 3 sec in the bottom of each rep)

5# x12 x2

Bw x12

+
Row sprint 10 seconds @100%
rest 1:50

74,73,73 meters

Splits squats and step ups were the hardest.  Although the anterior rib raises do burn.  Squats felt super great and strong.  Calf raises were better quality/height with just body weight.  Loving all this.  Been stressed about my horse being way past her due date and these heavier more lifting focused workouts have felt like therapy for me.  Thanks!

April 24, 2024

Daily score: 8

Workout:

#5
Gymnastic bodies; handstand

2-4-1-2-1

+
A. Strict press; 5 reps EMOM 8 min @80% of last week's tough 5

Done at 60#

B. Bench press; 3 reps EMOM at 85% of last week's tough 3

Done at 80#

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

20x2x4

D. Negative strict pull ups; accumulate 45 reps with a 1 sec hold
over, 3 sec lowering and 1 sec full hang

Done in 5’s

+
Ski erg sprint 10 seconds @100%
rest 1:50
x3

Done

Glutes a little sore today.  Strict presses got heavy the last two mins.  Bench felt pretty manageable.  Everything else was solid steady effort.  Thanks!

April 23, 2024

Daily score: 7 (some soreness)

Workout:

#4
A. Barbell hip thrusts; 5 reps EMOM @85% of last week's tough 5

Done at 175

B1. C2 bike sprint ; 12 seconds @100% (out of saddle damper 10); rest 48 sec x4

Done

B2. Rear foot elevated DB split squats; 8-10x4 @2121; rest 2 min

15’s x8/side x4

C1. Stability ball hamstring curls; amrap @3030; amrap unbroken x3; rest 1 min

10/9/9

C2. Heels elevated feet together front squats @4040; 10 reps x3; rest 1 min

Done with 35# bar

C3. Calf raises @2020; 15 reps x3; rest 1 min

Done

Loving this shift in focus and with all the well rounded soreness I feel like I’m getting a good response.  The hardest part of this workout were the split squats.  Proud of my effort on this one.  And I’m not too sore the next day.  Thanks!

April 21, 2024

Daily score: 9

Workout:

#3
A. In place barbell split squats; 10-12x3/side; rest 1 min bw sides

65x12

75x12

80x12

B. Box squats; build to a tough 5 and then drop to 90% and perform 5x5; rest 2 min

115

105x5x5

C1. Sandbag russian step ups; 24 alt'ing reps x3; rest 1 min

20# to 20 inches

C2. Anterior tib raises; 50 reps x3; rest 1 min

Done

C3. Bent knee single leg calf raises; 10-12x3/side; rest 1 min
https://www.youtube.com/watch?v=b2oEkuYRVGU (use DB on same side of leg and pause for 3 sec in the bottom of each rep)

15# x10

5# x10

Bw x10

+
Row sprint 10 seconds @100%
rest 2 min
x3

4 cals per sprint

Really enjoying this style of working out.  My abs and upper body were sore this morning.  Feels great.  Legs were feeling it by the time I got to the C series.  The 20# step ups were hard enough at that weight.  By the end of calf raises with 15# I couldn’t get full range so I had to back off the weight and then again to body weight to get good reps.  Walking up the stairs after this workout I could feel my tired legs.  Thanks!

April 20, 2024

Daily score: 8

Workout:

#2
Gymnastic bodies; handstand

1-2-4-2-1

+
A. Strict press; build to a tough 5 and then drop to 90% and perform 5x5; rest 90 sec

75

70x5x5

B. Bench press; build to a tough 3 and then drop to 90% and perform 5x3; rest 90 sec

95

85x3x5

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

10x3

15x3

20x2

D. Negative strict pull ups; accumulate 40 reps with a 1 sec hold over, 3 sec lowering and 1 sec full hang

Done

+
Ski erg sprint 10 seconds @100%
rest 2 min
x3

3 cals per sprint

This was great.  Good to get in the groove of going heavier.  Everything felt strong with plenty of room to grow :).  Thanks!

April 17, 2024

Daily score: 9

Workout:

#1
A. Barbell hip thrusts; build to a 5 rep max and then drop to 90% and perform 5x5; rest 90 sec bw sets

5rm= 205

5x5 at 185

B1. C2 bike sprint ; 12 seconds @100% (out of saddle damper 10); rest 48 sec x3

Done

B2. Rear foot elevated DB split squats; 8-10x3 @2121; rest 2 min

15# db’s x8/side x3

C1. Stability ball hamstring curls; amrap @3030; amrap unbroken x3; rest 1 min

9/8/9

C2. Heels elevated feet together front squats @4040; 8 reps x3; rest 1 min

15# bb, 25# bb, 35# bb

C3. Calf raises @2020; 12 reps x3; rest 1 min

Done

Pretty happy how my body held up after the long weekend of winging.  I was excited to get started on this new ‘jacked’ path.  Definitely feel a leg pump after, I’m sure I’ll be sore.  Sitting in the sauna now.  Split swats got tough at rep 6.  Ham curls were a good burn too.  Loved the combos, everything felt challenging but doable and no pain.  Thanks!

April 11, 2024

Daily score: 8

Workout:

A. Single leg hamstring curls on rower; 12-15x3/side; rest 1 min bw sides

12/side x3

B. V-ups; 30 reps x3; rest 90 sec

Done

+
20 min amrap:
30 sec golblet hold wall sit hold 53#
30 sec sorensen hold
15 cal row

6 rounds

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

Done

Hamstrings only cramped on the first round.  Wall sit was hardest part of the amrap.  Stretching was so great after the hamstring work.  Thanks!

April 9, 2024

Daily score: 9

Workout:

#6
Gymnastic bodies:
- handstand

2-2-4-2-1

+
A. Seated behind the neck barbell press; 8-10x3; rest 2 min

55x10

60x8

60x10

B1. Chin over bar isometric hold; 30 sec x3; rest 90 sec

Done

B2. Bent over BB rows; 8-10x3; rest 30 sec

85x10

90x10

95x8

B3. Single arm ring rows; 12 reps x3/side; rest as needed

Done

+
Assault bike 30 minutes at z2 effort

291 cals

Left elbow felt a little weird on the behind the neck presses but did fine.  Everything else went great.  Should get last workout in before we head to the river to wing for 4 days :).  Will keep you posted.  Thanks!

April 6, 2024

Daily score: 7 (tight low back)

Workout:

#4:

A. Front rack forward lunge; 16 steps x4; rest 2 min

Done with 75#

B. Sumo stance good mornings; 8-10x2; rest 2 min

Done x10 with 85# 

C1. Single leg hip thrusts; 10-12x2/side; rest 1 min

x12 x2

C2. Side plank overarch; 14 reps x2/side; rest 1 min

Done

C3. Calf raises; 24 reps with 20 sec isometric hold on last rep

Done

+
24 russian KBS
12 box jumps (step down)
12 cal ski erg
rest 90 sec
x3 sets

2:28

2:23

2:28

53#kb

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

Done

I think my back is just irritated from too much sitting the last couple days at work.  Felt good to move today.  Lunges were hard again but I stuck with the weight.  Everything else felt great as did a good sauna session after.  Thanks!

April 2, 2024

Daily score: 9

Workout:

#3
A. Single leg hamstring curls on rower; 12-15x2/side; rest 1 min bw sides

12/side x2

B. V-ups; 30 reps x2; rest 90 sec

Done

+
20 min amrap:
15 sec hanging L hold
15 sec side body arch hold per side
15 cals skii erg

8 rounds plus 11 seconds hanging L-hold

+
45 min follow along stretch series:

Done

Those hamstring curls are so hard!  Hamstring wanted to cramp nearly immediately.  I had to split them up.  Everything else went great.  Stretching is keeping me healthy.  We were on the river the next day and super happy how my body is holding up for that challenge.  Thanks!

March 31, 2024

Daily score: 7 (somewhat overall sore)

Workout:  

#2
Gymnastic bodies:
- handstand

1-1-2-3-1

+
A. Seated behind the neck barbell press; 8-10x2; rest 2 min

50x10

55x10

B1. Chin over bar isometric hold; 20 sec x3; rest 90 sec

Done

B2. Bent over BB rows; 6-8x3; rest 30 sec

85x8

95x7

95x7

B3. Single arm ring rows; 10 reps x3/side; rest as needed

Done

+
Assault bike 30 minutes at z2 effort

Done, 279 cals

Back, lats, glutes, hands and feet a bit sore from our paddle session the day before.  Took an ice bath this morning and I feel great :).  This workout felt solid.  The bike time was perfect for recovery.  Also did a ton around the farm.  Thanks!