July 28, 2024

Daily score: 7

Workout:

#5
Gymnastic bodies; handstand

2-2-2-3-2

+
Every 2 min x4 sets of each
1- 3 push press

Done at 90

2- max reps strict ring dips w/ 1 sec pause at the top

4 each round

* heavier on the push press this week

+
15 min amrap:
3 strict pull ups
3 strict press @70% estimated 1rm
9 ring rows
9 push ups

Strict press at 65#

7 rounds plus one pull up

+
6 min emom @100% effort:
1- assault bike sprint 20 sec
2- max burpees in 20 sec

11 cals/ 7 burpees

Arms were nicely sore the day after this one.  I think the hardest parts were the ring dips and push ups.  Thanks!

July 26, 2024

Daily score: 6 (smoked from foiling)

Workout:

#4
12 min emom:
1- 50 sec single leg wall sit marches
2- 50 sec wall deadbug marches
3- 50 sec isometric glute bridge march
4- 50 sec bent knee hollow body hold

Done

+
A. Front rack in place lunge; 24 alt'ing steps x3; rest 2 min

Done with 65#

B1. goblet squats @1512 (5 sec pause at the bottom, 2 at the top. keep
tension in your core the entire time); 10 reps x3; rest 90 sec

10/5/5#

B2. Box squats; 18, 18, 18; rest 90 sec
* same weight as last week for A/B's

Done with 75

C1. Single leg good morning; 6-8x3/side; rest 1 min 

Done x8/side x3

C2. Adductor side plank; 30 sec x3/side; rest 1 min

Done

C3. Anterior tib raises; 50 reps x3; rest 1 min

Done

We squeezed in two big days of foiling this week and yesterday was a huge day.  Making some progress on down winding.  Shoulders are shot from prone paddling back up-wind.  Even my core is a bit sore.  I had a few ab cramps during the Emom but made it through.  The rest of this felt great but took all my energy.  By the way, that adductor stretch video totally fixed the hip pain I had after this workout last week.  So good to have that in my arsenal.  Thanks!

July 22, 2024

Daily score: 7 (right hip a bit tight)

Workout:

#3
A. Hex bar vertical jumps (unloaded); 5 reps x3; rest 1 min

Done

B1. KB snatch; 10 reps x2/side; rest 1 min

Done with 26#

B2. Trap bar deadlift; 15, 15; rest 1 min

Done with 95#

C1. V-ups; 20 reps x2; rest 1 min

Done

C2. Jumping skips; 10 reps x2; rest 1 min (same skips as you did as a
kid but try to jump a little higher per rep)

Done

+
10 min amrap:
10 DB hip thrusts 50# w/ 1 sec pause at the top
10 air squat jumps
10 deck squats
30 sec wall sit

3 rounds plus 10 db ht

I also added on the adductor stretch video.

Quads were burning during the amrap.  All the movements went well today.  My right hip has felt a bit locked up for a week or so.  I think some of it is ‘running’ in the round pen while training my horse and some from foiling.  I was happy to have some extra time and add on the adductor stretch video.  I think it helped.  Will try and do the hamstring one sometime soon too.  Off to the river today!  Thanks!

July 18, 2024

Daily score: 8

Workout:

Winging, 3-3 hours

Big beautiful windy day on the river.  I got to try a lot of new gear that gave me some break throughs.  Was so fun!  Body is smoked the next day.  Perfect timing as we are going out of town for the weekend.  Will be back Monday and back to getting jacked!  Thanks!

July 17, 2024

Daily score: 8

Workout:

#2
Gymnastic bodies; handstand

2-2-2-1-3

+
Every 2 min x4 sets of each
1- 5 push press
2- max reps strict ring dips w/ 1 sec pause at the top

85/5

85/4

90/5

90/4

+
12 min amrap:
3 strict pull ups
3 strict press @70% estimated 1rm
12 ring rows
12 push ups

4 rounds plus 3 plus 3 plus 6 ring rows

+
6 min emom @100% effort:
1- assault bike sprint 15 sec
2- max burpees in 15 sec

10 cals/5.5 burpees each round 

Arms were tired while trying to wash my hair after this one :).  Hands/wrists still a bit sore from my entire lifestyle, not terrible though, and I think it’s just part of the deal at this point.  Things felt good.  Most of the time in the amrap was the push ups, did them in 3’s.  Trying to keep good form as sometimes my right shoulder flares up.  Felt good today.  Thanks!

July 16, 2024

Daily score: 7

Workout:

#1
12 min emom:
1- 40 sec single leg wall sit marches
2- 40 sec wall deadbug marches
3- 40 sec isometric glute bridge march
4- 40 sec bent knee hollow body hold

Done

+
A. Front rack in place lunge; 20 alt'ing steps x3; rest 2 min

55,55,65

B1. goblet squats @1512 (5 sec pause at the bottom, 2 at the top. keep
tension in your core the entire time); 8 reps x3; rest 90 sec

10#/5#/5#

B2. Box squats; 15, 15, 15; rest 90 sec

65/75/75

C1. Single leg good morning; 6-8x2/side; rest 1 min

Done with 15# plate held on back x8/side x2

C2. Adductor side plank; 30 sec x2/side; rest 1 min

Done

C3. Anterior tib raises; 50 reps x2; rest 1 min

Done

We have been foiling the last three days, so fun.  Body is tired in weird ways but legs were ready for this.  I had some weird tension in my right ham attachment to my butt area after the last posterior chain day.  I think it happened while down winding the day after.  Seems to be on the mend, just felt it’s still tender during the single leg good mornings.  The tempo goblet squats were so hard, glutes and hip flexors felt the burn.  Everything else felt strong.  Thanks!

July 12, 2024

Daily score: 9

Workout:

#6
A. Hex bar deadlifts 5x5; rest 2 min (Start at your 3rd set from last
week's weight and then try to end heavier than last week)

165, 175, 175, 185, 195

B1. DB power snatch; 10 alt'ing reps x4; rest 1 min

Done with 35#

B2. High knees; 50 feet x4; rest 1 min

Done

C1. Barbell hip thrusts; 15 reps x4; rest 1 min

Done with 125

C2. Farmers carry; 100 feet x4; rest 1 min

Handles plus 140#

C3. Prowler push heavy - 30 sec x4; rest 3 min

Sled plus 85#

Felt good and recovered for this one.  A solid combination that had me ready to be done at the end.  DL’s felt super strong.  C series was tough, in a good way.  Thanks!

July 10, 2024

Daily score: 7 (some upper body soreness)

Workout:

Downwind foiling 2.5 hours

This was tough with smoked arms from the day before.  Took me a bit to feel calm and give controlled effort.  Caught a few good waves and that got me hooked again.  Super sore the next day through my shoulders and neck so I’m gonna take a rest day and hit my last workout tomorrow.  Thanks!

July 9, 2024

#5
Gymnastic bodies; handstand

1-1-2-1-1

+
EMOM 15 min
1- 2 heavy strict press
2- 4 heavy push press
3- 6 heavy bench press
(heavier this week than last for both these emoms)

85/90/85

+
EMOM 12 min
1- 10 moderate DB strict press
2- rest
3- 10 moderate bench press
4- rest

25’s/75

+
Ski erg 500m for time

2:14

Struggled with the HS this week but my hands/wrists are a bit sore from farm stuff.  I could not go any heavier on the strict press with barbell, I was pretty maxed out at 85.  Increasing weights on the other two felt nearly maxed as well.  Upping weight on the second emom felt more heavy than moderate.  Arms were pumped after this one!  Went to shovel manure and definitely felt the pump.  Getting jacked ! ;). Thanks!

July 6, 2024

Daily score: 7 (some soreness)

Workout:

#4
12 min amrap @80% effort
12 walking lunges
12 air squats
12 in place reverse lunges
12 pogo jumps
12 cals bike

4 rounds plus 12 plus 4 squats

+
A. Partial range front squat (above parallel); 6-8x4; rest 2 min

105x8

115x8

125x8

135x8

B1. DB front rack double barrel squats (no bounce); 8-10x4; rest 90 sec

Bw x10

Bw x10

Bw x8

Bw x8

B2. Box squats; 5, 5, 5; rest 90 sec (increase load again from last
week if you can)

135,135,135

C1. Single leg RDL; 8-10x3/side; rest 1 min

X10/side x3

C2. Goblet hold cossack squats; 20 reps x3; rest 1 min

Done

C3. Toes elevated back to wall calf raises; 30 reps x3; rest 1 min

Done

Legs were done at the end of this one.  I did the above parallel squats to just a light tap at a target this week and was able to do way more weight.  Box squats were at 135 was all I could manage.  They felt solid though, a bit slow on the last two reps.  Those double barrels at body weight are more than enough of a challenge for me, I want to bounce so bad!  And quads end up burning.  Everything else was uneventful.  Thanks!

July 5, 2024

Daily score: 8 (stoked to workout)

Workout:

#3
A. Hex bar deadlifts 5x5; rest 2 min (building to 8.5/10 on the last)

135, 155, 165, 175, 175

B1. DB power snatch; 10 alt'ing reps x3; rest 1 min

Done with 35#

B2. High knees; 50 feet x3; rest 1 min

Done

C1. Barbell hip thrusts; 15 reps x3; rest 1 min

Done with 125

C2. Farmers carry; 100 feet x3; rest 1 min

Done with handle plus 140#

C3. Prowler push heavy - 30 sec x3; rest 3 min

Prowler plus 60#

Prioritizing gym time this weekend.  I really feel off when I don’t get my workouts in.  It just was an impossible string of days.  This was super fun.  Marc did it with me and it was probably 90 degrees out (really hot for us).  Felt great!  Thanks!