August 28, 2024

Daily score: 7 (feeling quite energetic)

Workout:

1) HS straddle attempts: 

1.5/1/1/2/4

2) jog easy 10 mins

done (HR in the 140's)

3A) SL RDL 8-10/side, x3, rest 1'

done with 20's x10/side x3

3B) 16 alt cossack squats with 10# goblet, x3, rest 1'

done

3C) 10 goblet squats with 10# at 42X1

done

+5 RFT:

2 laps around yard (takes 2 mins ish)

2.2.2.2 pull ups strict

5.5 push ups

Done in 19:19

4A) band resisted dead bugs, 45 secs alternating, x3, rest 1'

done

4B) 3 wall walks, x3, rest 1'

done

4C) 50' kb bear crawl, x3, rest 1'

done with 35#

Turns out this was a lot of work haha.  Felt great though.  And I'm just mildly sore the next day, mostly abs.  Super happy I was able to jog a little without pain the next day.  I have to run with my horse a bit in her training now, it's an extra workout :).  This all felt good and I almost forgot I had been sick.  Thanks!

August 27, 2024

Daily score: 6 (not short of breath anymore!)

Workout:

1)  HS straddle attempts, working toward 5x5:

2-1-1-1-1

+20 min emom

1-box squats, 5 at 105

2-bike 1' moderate

3-max pull ups

4-ski erg moderate

5-2 push ups/10 sec plank/2 push ups/10 sec plank/2 push ups/10 sec plank

done, pull ups 8 reps each round

2A)  supine barbell press windshield wipers with straight legs, 10 reps x3, rest 1'

done

2B) hanging straight leg raises, 10 reps x3, rest 1'

done

Crazy how a week of not trying handstands made them hard for my brain again.  Super happy how well I felt exercising!  I was wondering if I'd get my lungs back and I felt great.  Well, a bit tired compared to baseline but considering how sick I was this was huge for me.  My abs were a bit sore the next day :).  

August 21, 2024

Daily score: 7 (I started feeling sick this afternoon, and every muscle in my body including the hair on my head was sore the next day)

Workout:

4RFT:

Run 1 min/ sprint 10 seconds/ walk 1 min/ run 1 min

4 slow eccentric pull ups/ 2 strict pull ups/ 1 10# weighted pull up

10 push ups

-this took 20 some odd minutes

I always have an itch to jog when fall comes around.  I've been curious if I slowly did a small volume how my joints would do.  I figured these couple weeks might be fun to experiment with it.  This was not a fair test considering I got so much myalgia with the covid.  But I don't think the running was the culprit.  

August 16, 2024

Daily score: 9

Workout:

#6
Every 90 sec x5 sets of each (same load as last week for more sets)
1- 5 hex bar deadlift

Done with 165

2- 5 DB vertical jumps (5#/hand)

Done

+
20 min emom:
1- 6 single leg DB hip thrusts w/ 1 sec pause/side
2- 12 sec L-sit hold
3- 10 DB goblet hold cossack squats
4- 8 single leg deck squats (4/side)

Done, 30# on hip thrusts, 20# on Cossacks 

+
B1. Ido portal scap routine. 3 sets of 15 reps per movement in this
video: https://www.youtube.com/watch?v=y4Wo095zPnc&t=40s
B2. Ido portal basic shoulder routine; 3 sets of 15 reps per movement
in this video: https://www.youtube.com/watch?v=1YHIV4a81Os
* same reps and volume as last week

Done

I actually rested yesterday and felt way better today.  This workout felt solid.  Felt more coordinated on the deck squats.  Took my time with the should routine and enjoyed the burn.  Thanks!

August 14, 2024

Daily score: 7 (a bit tired, abs still sore)

Workout:

#5
Gymnastic bodies; handstand

3-2-3-5-4

+
A1. Bench press; 10-12x4; rest 90 sec

80x12

80x10x3

A2. Standing Bent over single arm KB row; 10 reps x4/side; rest 90 sec

Done with 35#

+
12 min amrap:
12 V-ups
12 push ups
12 ring rows

6 rounds plus 10 plus 8 push ups 

+
Every 2 min x5 sets
sled push 18 sec at max effort (moderate load, high turnover)

Done with sled plus 115#

This was what I needed to boost my energy and confidence to go work my young horses.  It’s a lot at the moment.  This workout felt good though.  Despite my still sore abs the v-ups went well and no cramping.  Sled was invigorating ;). Thanks!

August 12, 2024

Daily score: 8

Workout:

#4
16 min emom:
1- 50 sec light DB goblet squats @3020 tempo (10 reps)
2- 50 sec hollow body hold
3- 50 sec isometric glute bridge march
4- 50 sec mini band resisted dead bug

Done, 10# on squats

+
A1. Stall bar strict TTB (as close to a strict TTB as you can get if
you cannot touch); amrap (-1) x4; rest 1 min

2,2,2,1

A2. Strict dips on bar; amrap (-1) x4; rest 1 min

5,6,6,6

B1. Hip elevated band hamstring kick; 4 sets of 10 seconds; rest 45
sec (increase speed/velocity based on comfort)
https://www.youtube.com/watch?v=cCyx_f0tfMI
B2. Bent knee hamstring band kick; 4 sets of 10 sec; rest 45 sec
https://www.youtube.com/watch?v=wWNV8sjljx0

Done

C1. Psoas kick rebound; 3 sets of 10 sec; rest 1 min
https://www.youtube.com/watch?v=jori5YoJNoc
C2. DB death march; 3 sets of 14 reps (slow and controlled ROM); rest 90 sec
https://www.youtube.com/watch?v=ZGchgrQLfno

Done, 25’s on the march

Abs a bit sore the next day :).  Love that emom.  I felt a bit more coordinated on the kicks this week, cool challenge.  Thanks!

August 8, 2024

Daily score: 8

Workout:

#3
Every 90 sec x4 sets of each
1- 5 hex bar deadlift (8.5/10 RPE, same load across)

Done with 165

2- 5 DB vertical jumps (5#/hand)

Done

+
20 min emom:
1- 5 single leg DB hip thrusts w/ 1 sec pause/side
2- 10 sec L-sit hold
3- 8 DB goblet hold cossack squats
4- 6 single leg deck squats (3/side)

Done, hit thrusts with 30#, Cossack with 20#

+
B1. Ido portal scap routine. 3 sets of 15 reps per movement in this
video: https://www.youtube.com/watch?v=y4Wo095zPnc&t=40s
B2. Ido portal basic shoulder routine; 3 sets of 15 reps per movement
in this video: https://www.youtube.com/watch?v=1YHIV4a81Os

Done

I felt my legs for a couple days after this one.  Abs were a little sore too.  Loved the shoulder stuff, felt the burn.  Thanks!

August 7, 2024

Daily score: 8

Workout:

#2
Gymnastic bodies; handstand

1-1-2-4-4

+
A1. Bench press; 10-12x3; rest 90 sec

65x12

75x12

80x12

A2. Standing Bent over single arm KB row; 10 reps x3/side; rest 90 sec

26x12

35x12

35x10

+
10 min amrap:
10 V-ups
10 push ups
10 ring rows

6 rounds plus 10 plus 2 push ups

+
Every 2 min x5 sets
sled push 15 sec at max effort (moderate load, high turnover)

Done with sled plus 115#

Loved this session.  I haven’t been foiling for a few days so my shoulders felt solid.  I really noticed the difference on the push ups.  I was able to do a couple rounds of 10 in one set with no pinching.  Pushing the sled in the afternoon heat felt great…I felt the most burn at the end of the sprint when I stood up.  Feeling great the next day.  Thanks!

August 6, 2024

Daily score: 8

Workout:

#1
12 min emom:
1- 50 sec light DB goblet squats @3020 tempo (10 reps)
2- 50 sec hollow body hold
3- 50 sec isometric glute bridge march
4- 50 sec mini band resisted dead bug

Done with 10# db on the squats

+
A1. Stall bar strict TTB (as close to a strict TTB as you can get if
you cannot touch); amrap (-1) x4; rest 1 min

3/2/2/1

A2. Strict dips on bar; amrap (-1) x4; rest 1 min

5/5/5/5

B1. Hip elevated band hamstring kick; 3 sets of 10 seconds; rest 45
sec (increase speed/velocity based on comfort)
https://www.youtube.com/watch?v=cCyx_f0tfMI

Done

B2. Bent knee hamstring band kick; 3 sets of 10 sec; rest 45 sec
https://www.youtube.com/watch?v=wWNV8sjljx0

Done

C1. Psoas kick rebound; 2 sets of 10 sec; rest 1 min
https://www.youtube.com/watch?v=jori5YoJNoc

Done

C2. DB death march; 2 sets of 14 reps (slow and controlled ROM); rest 90 sec
https://www.youtube.com/watch?v=ZGchgrQLfno

Done with 25’s

So happy to get some gym time.  Will workout tomorrow too.  We have been on the river a ton and physical on the property but the gym is the foundation of it all.  Loved the emom, great core challenge.  Only cramped once on the hbh.  Dips felt good but shocked how hard the ttb were.  The leg/band series was super interesting.  Took a bit more coordination that I would have thought.  Thanks!

August 3, 2024

Daily score: 7

Workout:

#6

A. Hex bar vertical jumps (unloaded); 6 reps x3; rest 1 min

Done

B1. KB snatch; 12 reps x2/side; rest 1 min

Done with 26#

B2. Trap bar deadlift; 18, 18; rest 1 min
* same load for B's

Done with 95#

C1. V-ups; 30 reps x2; rest 1 min

Done

C2. Jumping skips; 16 reps x2; rest 1 min (same skips as you did as a
kid but try to jump a little higher per rep)

Done

+
12 min amrap:
12 DB hip thrusts 50# w/ 1 sec pause at the top
12 air squat jumps
12 deck squats
36 sec wall sits

3 round plus 10 plus 2

Sorry it’s been a bit crazy here and I’m just blogging this.  Going to workout today and blog again :).  As much as I can remember this went well!  Thanks!