May 30, 2024

Daily score: 6

Workout:

#5
Gymnastic bodies; handstand

2,3,1,1,3

+
A. Strict press; 3 reps EMOM 9 min (increase load every 3 sets so the
last 3 are heavy for you)

65/75/80

B1. Top of dip support hold; amsap (-3 sec) x3; rest 30 sec

1:02

1:00

:45

B2. Seated arnold press; 12-15x3; rest 2 min

20x15

25x12x2

C1. Ring to chest ring row iso hold; amsap (-5 sec) x3; rest 30 sec

:18,

:17

:13

C2. Strict pull ups; 15 reps for time x3; rest 2 min (must lower
yourself on every rep)

2:50

2:57

3:30

+
Every 2 min x4 sets
Set 1/3: 12 burpees
Set 2/4: 6 cal ski erg sprint

Done

Just feeling kinda run down today.  Got through this though and will be able to workout tomorrow too.  Everything went well I think I’m just a bit still recovering from three days of hard sup paddling last week.  Thanks!

May 26, 2024

Daily score: 6 (sore from foiling)

Workout:

#4
A. Barbell forward lunges; 24 alt'ing steps x3; rest 2 min

Done with 75

B1. Box squats @4040; 12 reps x2/side; rest 90 sec

Done with 75 then 80

B2. BB RDL @4040; 12 reps x2; rest 90 sec (straps for grip so you can
maintain tension on the legs without grip failure)

Done with 105

C1. Single leg hamstring curls on rower; 12 reps @2020 x3/side; rest 1 min

Done

C2. DB petersen step down; 14 reps x3/side; rest 1 min

Done with 15’s

C3. Single leg Calf raises @4242; 8 reps x3/side; rest 1 min

Done

We spent the last three days struggling at downwind sup foiling on the river.  Was great but body took a beating.  Abs and upper body mostly.  This workout felt pretty good since it was mostly legs.  Was exactly what I needed.  Love the lower leg work, I really think it helps me on my sup board.  Thanks!

May 19, 2024

Daily score: 8

Workout:

#3
A. Barbell front rack isometric hold; 5 sets to build to a 15 seconds
max weight hold

195

B1. Russian KBS; 15 reps; rest 1 min x3 sets

Done with 53#

B2. band assisted sissy squats @4421; 4 reps x3; rest 1 min

Done

C1. DB farmers hold russian step ups; 20 alt'ing reps x3; rest 1 min

Done with 25’s

C2. Hex bar carry; 100 feet heavy x3; rest 1 min

Done with bar plus 110#

C3. Anterior tib raises; 60 reps x3; rest 1 min

Done

+
Row sprint 20 @100%
rest 10 sec
x6

42 cals

Enjoyed the sissy squats, something different.  Step ups were probably the most effort of the day.  However I did make the hex bar heavy and that was the first time I’ve walked with it which was fun too.  Feeling good.  Thanks!

May 14, 2024

Daily score: 8

Workout:

#2
Gymnastic bodies; handstand

1-2-1-1-2

+
A. Push press; 3 reps EMOM 9 min (increase load every 3 sets so the
last 3 are heavy for you)

75/85/90

B1. Top of dip support hold; amsap (-3 sec) x3; rest 30 sec

:21, :23, :20

B2. Seated arnold press; 10-12x3; rest 2 min

25’s x10 x3

C1. Ring to chest ring row iso hold; amsap (-5 sec) x3; rest 30 sec

:15,:15,:15

C2. Strict pull ups; 12 reps for time x3; rest 2 min (must lower
yourself on every rep)

1:43

2:18

2:27

+
Every 2 min x4 sets
Set 1/3: 10 burpees
Set 2/4: 5 cal ski erg sprint

Done

This felt great and was fun.  Not that sore the next day either.  Struggled a bit on the handstands but that’s how it goes some days.  Thanks!

May 13, 2024

Daily score: 8

Workout:

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

75,80,85

B1. Box squats @4040; 10 reps x2/side; rest 90 sec

65/75

B2. BB RDL @4040; 10 reps x2; rest 90 sec (straps for grip so you can
maintain tension on the legs without grip failure)

95/105

C1. Single leg hamstring curls on rower; 10 reps @2020 x3/side; rest 1 min

Done

C2. DB petersen step down; 12 reps x3/side; rest 1 min

Done with 10’s

C3. Single leg Calf raises @4242; 6 reps x3/side; rest 1 min

Done

The last few lunges with 85# were really challenging.  Loved the box squats.  Peterson step downs were super interesting, a unique challenge I was trying to get just right.  Definitely felt it in my lower leg.  Thanks!

May 11, 2024

Daily score: 8

Workout:

#6
A. DB death march; 24 alt'ing reps x3; rest 2 min

Done with 35’s

B1. Good mornings; 12-14x3; rest 2 min

85x12

85x14x2

B2. Natural knee extensions; 17 reps w/ 1 sec pause x3; rest 2 min

Done

C1. KB front rack russian step ups; 18 alt'ing reps x3; rest 1 min

Done with 26’s

C2. Reverse sled drags; 105 sec continuous x3; rest 1 min

Done, sled plus 3- 45# plates 

C3. Bent knee single leg calf raises; 15-18x3/side; rest 1 min

15/side

18/side

16/side

+
Row sprint 10 seconds @100%
rest 20 sec
x6

Total 32 cals

Pretty hot day for us here, I think it made this just a little more aerobic.  The C series was nice and tough.  Feeling like it’s all making an impact and no doubt I’ll be a bit sore.  Thanks!

May 9, 2024

Daily score: 9

Workout:

#5

Gymnastic bodies; handstand

2-2-2-3-4

+
A. Single arm DB strict press; 12-15x3/side; rest 1 min bw sides

30x12

30x13

25x13

B. Top to top DB bench press; 22 alt'ing reps x3; rest 2 min

Done with 35’s

C1. Chin over bar isometric pull up; 25 sec x3; rest 40 sec

Done

C2. Weighted pull up; 3-4x3; rest 2 min

10x3

5x3

5x3

D. Bent over barbell rows; 10-12x3; rest 2 min

85x10x3

+
12 burpees AFAP
rest 2 min
x3

:30

:30

:29

So good to get some time to myself.  New horse baby has been some work.  Back on track now :).  This all went really well, nothing much to note.  Should be doing my last workout this Saturday and ready for more on Monday.  Thanks!

May 5, 2024

Daily score: 6 (tired)

Workout:

 #4

A. Barbell reverse lunges; 24 alt'ing steps x3; rest 2 min

85, 85, 85

B1. Front foot elevated split stance in place split squats @3030; 12 reps x2/side; rest 90 sec

55x12x2

B2. Rear foot DB single leg RDL; 10-12x2/side; rest 90 sec

30’s x12/aide x2

C1. Prone band hamstring curls; 24 reps x3/side; rest 1 min

Done

C2. Goblet cossack squats; 14 alt'ing reps w/ 1 sec pause in end range x3/side; rest 1 min

Done with 20#

C3. Single leg Calf raises @2020; 14 reps x3/side; rest 1 min

Done

We brought mom and baby home from the vet and it’s been a bit busy.  Super happy to get this time to workout.  Loved going heavy on the lunges, last few reps got hard.  Nothing much to note otherwise.  A bit sore the next day.  Thanks!

May 1, 2024

Daily score: 7

Workout:

#3
A. DB death march; 20 alt'ing reps x3; rest 2 min

30’s

35’s

35’s

B1. Good mornings; 10-12x3; rest 2 min

75x12x2

85x12

B2. Natural knee extensions; 15 reps w/ 1 sec pause x3; rest 2 min

Done

C1. KB front rack russian step ups; 16 alt'ing reps x3; rest 1 min

Done with 26’s

C2. Reverse sled drags; 90 sec continuous x3; rest 1 min

Done, sled plus 3-45# plates

C3. Bent knee single leg calf raises; 12-15x3/side; rest 1 min

X15 x3

+
Row sprint 7 seconds @100%
rest 23 sec
x6

Total 32 cals

Glutes a bit sore the next day. Natural knee extensions and step ups were the hardest.  Love it though.  Feeling strong.  Thanks!