September 28, 2024

Daily score: 8

Workout:

#4

A. Rear foot elevated barbell split squats; 8-10x3/side; rest 1 min bw sides

45x10/side 

45x9/side x2

B1. Sumo goblet hold squats @3030; 10 reps x3; rest 1 min

Done with 26#

B2. Crossover lateral step ups in goblet position at 2020; 10 reps x3/side; rest 1 min

Done with 26#

C. Prone single leg hamstring curls; 20 reps x3/side; rest 1 min bw sides

Done 

+
15 min emom:
1- 40 sec glute bridge march
2- 40 sec hollow body rock
3- 40 sec arch body rock

Done

This workout had me sore for three days last week.  Was excited to hit it again.  Felt good and strong.   Love the core challenge at the end.  Thanks!

September 27, 2024

Daily score: 7

Workout:

#3 Run/sprint/sleds

A. 100 up drill (phase 1, no jump)

Done

B. 100 up drill (phase 2, slight hip)
https://www.youtube.com/watch?v=r1EBrxUCiGs
(A/B are in here)

Done 

C. 5-10-5 drill; accumulate 5 attempts in each direction trying to get faster each time. bend down and touch the line with your hand on each touch
https://www.youtube.com/watch?v=MjOZtf9q8Hw

Done

+
20 min amrap:
run 200m
10 no push up burpee knee tucks
100 foot farmers carry 35#/hand
100 foot sled drag Lower body strength and core

4 rounds plus 200m plus 10 plus 100’ kb walk

Sled + 90#

Super happy how my body tolerated the running.  Felt good during and the next day.  My dog loved it too :).  Thanks!

September 23, 2024

Daily score: 8

Workout:

#2

Gymnastic bodies; handstand

1.5/1/3/3/1

+
A. Push press; 3 reps every 90 sec x6 sets (increase load per set to a tough triple for the day)

75/80/85/90/95/100

B. Amrap pull ups in 10 minutes (must pull up and come to a full hang for it to count)

45

+
15 min amrap:
10 push ups
10 V-ups
10 ring rows
100 foot overhead plate carry 35# (lockout arms)

6 rounds plus 10 plus 10 v-ups

+
row 10 min easy cool down

99 cals

Adductors and glutes still a bit sore.  Wrists also a bit sore from farm chores and aging ;).  Loved this workout.  Getting to press and do lots of pull ups and push ups makes me feel strong.  Thanks!

September 21, 2024

Daily score: 8

Workout:

#1 - Lower body strength and core

A. Rear foot elevated barbell split squats; 8-10x2/side; rest 1 min bw sides

45# x10/side x2

B1. Sumo goblet hold squats @3030; 10 reps x2; rest 1 min

Done with 26#

B2. Crossover lateral step ups in goblet position at 2020; 10 reps x2/side; rest 1 min

Done with 26#

C. Prone single leg hamstring curls; 20 reps x2/side; rest 1 min bw sides

Done

+
15 min emom:
1- 30 sec glute bridge march
2- 30 sec hollow body rock
3- 30 sec arch body rock

Done

Still a bit sore in the adductors and glutes :). Will be back in the gym today.  This all went well.  I still suffer in the arch body position but got through it.  Thanks!

September 19, 2024

Daily score: 8

Workout:

#6
A. 100 up drill (phase 1, no jump)

Done

B. 100 up drill (phase 2, slight hip)

Done

https://www.youtube.com/watch?v=r1EBrxUCiGs
(A/B are in here)

+
Run 2 min
10 burpees
2 min sled drag (50 foot forward push then reverse drag)
rest 3 min
x2 sets

Done with sled plus 90#

Having company got me a bit behind this week.  My hip flexors felt better on A and B this week.  The grass was wet and 90# felt heavier than last week’s 115# on the sled.  Fun series!  Thanks!

September 14, 2024

Daily score: 8

Workout:

#5
Gymnastic bodies; handstand

2-1-1-2-2

+
A1. Tall kneeling single arm DB press @2222; 12 reps x3/side; rest 90 sec

20x12/side x3

A2. Supinated grip pull ups; amrap unbroken x3; rest 30 sec

6-7-7

A3. Pronated chin over bar isometric hold; accumulate 40 sec x3; rest 3 min

20-10-10

15-15-10

15-15-10

B1. Dips; amrap unbroken x4; rest 90 sec

8-8-8-8

B2. Ring rows (feet elevated) @1010; amrap unbroken x4; rest 90 sec

5-6-6-5

C. Farmers carry; 100 feet x3; rest 90 sec (same weight as last week)

Done (sled plus 140)

+
Row sprint; 15 sec @100% effort
rest 2 min
x4 sets

Done, 5 cals each

Marc’s sister was in town over the weekend so this was the only workout I could get in.  Felt great though!  Progress on the pull ups and dips and recovered well.  Thanks!

September 11, 2024

Daily score: 8

Workout:

 #4

A. DB farmers carry reverse lunges; 24 alt'ing steps x2; rest 2-3 min

30’s

25’s

B. Double KB front rack walking lunge; 24 alt'ing steps x2; rest 2-3 min

Done with 26’s

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

20’s x12/side x2

C2. Front foot elevated single leg split squat isometric; 40 sec
x2/side; rest 1 min (1" above the ground w/ knee)

Done

+
20 min amrap:
20 DB hip thrusts 20# (1 sec pause at the top)
20 V-ups
20 sec side plank/side Gymnastics and upper body strength

7 rounds

Not as sore this week the day after as I was last week.  Everything felt pretty solid and no cramps on the v-ups :).  Thanks!

September 10, 2024

Daily score: 8

Workout:

#3
A. 100 up drill (phase 1, no jump)

Done

B. 100 up drill (phase 2, slight hip)

Done 

https://www.youtube.com/watch?v=r1EBrxUCiGs
(A/B are in here)

+
Run 2 min
10 burpees
2 min sled drag (50 foot forward push then reverse drag)
rest 5 min
x2 sets

Done with sled plus 115

A and B lit up my right hip flexors more than my left…interesting.  Great drill, loved the challenge.  The rest was fun too!  And no awful pain or soreness after.  Thanks!

September 9, 2024

Daily score: 7

Workout:

#2
Gymnastic bodies; handstand

1/3/2/2/1

+
A1. Tall kneeling single arm DB press @2222; 10 reps x3/side; rest 90 sec

Done with 15/20/20

A2. Supinated grip pull ups; amrap unbroken x3; rest 30 sec

5/5/5

A3. Pronated chin over bar isometric hold; accumulate 30 sec x3; rest 3 min

15/15

15/15

10/10/10

B1. Dips; amrap unbroken x3; rest 90 sec

6/7/7

B2. Ring rows (feet elevated) @1010; amrap unbroken x3; rest 90 sec

6/6/6

C. Farmers carry; 100 feet x3; rest 2 min

Handles plus 140 x100’ x3

+
Row sprint; 15 sec @100% effort
rest 2 min
x3 sets

5 cals each set

We got home from our trip today and went right to the gym after the long drive.  Felt great.  Legs were sore sat/sun after Friday’s workout.  Nothing much today comment on todays workout other than it felt great to move and everything went well.  Thanks!

September 5, 2024

Daily score: 8

Workout:

#1
A. DB farmers carry reverse lunges; 20 alt'ing steps x2; rest 2-3 min

25’s, 30’s

B. Double KB front rack walking lunge; 20 alt'ing steps x2; rest 2-3 min

Done with 26# kbs

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

20’s x10/side x2

C2. Front foot elevated single leg split squat isometric; 30 sec
x2/side; rest 1 min (1" above the ground w/ knee)

Done (had to rest 1’ between legs)

+
15 min amrap:
15 DB hip thrusts 20# (1 sec pause at the top)
15 V-ups
15 sec side plank/side

6+15 dbht

Loved getting in the gym.  I think my legs will feel this especially after so much time off.  The iso split squats get tough, love it.  I had a bunch of ab cramping with the v ups but decided to just keep going and it eventually died out.  Just one irritable spot I always have.  Thanks!