November 25, 2024

Daily score: 7 (calf a bit better)

Workout:

#3
A. Rear foot elevated split squat; 8-10x3/side; rest 1 min bw sides

20’s x10/side x3

B1. Heels elevated sissy squats @3030; 6 reps x3; rest 1 min

Done with hands on rails

B2. Front foot elevated split squat; 8 reps x3/side; rest 1 min

Done with 20’s

+
EMOM 20 min:
1- 10 sec row sprint
2- 20 sec adducrtor side plank/side
3- 10 sec bike sprint
4- 20 sec hollow rock/20 sec arch rock

Done

+
self directed stretching 20-30 min

Done (mostly legs)

I was super careful for 24 hours around the farm and managed not to pull the calf again and it is feeling much better today.  Handled this workout without any problem.  I thought I might be pretty sore the next day but I think all the stretching helped.  Thanks!

November 24, 2024

Daily score:  6 (calf still off)

Workout:

#1
A1. Anterior tib raises; 50 reps x3; rest 1 min

Done

A2. Calf raises @2020; 15 reps x3; rest 1 min

Done

B1. Split squat calf raises; 15 reps x3/side; rest 1 min

Done

B2. Reverse sled drag; 2 min continuous x3; rest 1 min

Sled +75

Sled +90

Sled +100

C1. Barbell hip thrusts; 10 reps x3; rest 1 min

125/135/145

C2. Lateral DB step ups; 10 reps x3/side; rest 1 min

Skipped 

+
Every 2 min x5 sets:
10 toes to bar
amrap cals c2 bike in remaining time up to 1:45

17 cals

13 cals

10 cals

10 cals

10 cals

I think I partially tore my calf muscle.  I tweak it randomly doing chores, tripping even a little or going down the stairs.    This workout actually felt great.  The only thing that pulled was my first attempt at a lateral step up with the bad leg on the ground, the pushing off was too much.  Everything else was great.  Thanks!

November 23, 2024

Daily score: 6 (calf still bad)

Workout:

#2
Gymnastic bodies handstand

1/2/2.5/3/3

+
A. Strict press; build to a 5rm and then drop to 90% and perform 3 sets of 5

85

75x5x3

B1. Bench press; 10-12x3; rest 1 min

75x12

80x10x2

B2. Bent over barbell rows; 10-12x3; rest 1 min

75x12

80x12

85x10

C1. Elbow on knee external rotations; 10-12x2; rest 1 min

10x12

12x13

C2. Passive hang weight shifts; 40 sec continuous x2; rest 1 min

Done

+
3 sets:
10 burpees
10 cal ski erg
10 burpees
rest 3 min bw sets

2:17

2:03

2:04

I started with this workout because I felt like my calf needed another day off.  Chest a bit sore the next day.  Loved getting to move some weights.  Everything felt great.  I was really careful with the burpees and calf did great.  Thanks!

November 15, 2024

Daily score: 8

Workout:

#6 Low intensity plyos + Vo2 conditioning + movement
A. Single unders; max reps in 40 sec x3; rest 20 sec

73/72/71

B. Speed steps; max reps in 40 sec x3; rest 20 sec

79/74/66

C. Low plate jumps; 20 reps x3; rest as needed
https://www.youtube.com/watch?v=3rFzhhS39Zk

Not done

+
Airdyne 25 cals for time
rest 1:1 while pedaling easy
Airdyne 20 cals for time
rest 1:1 while pedaling easy
Airdyne 15 cals for time
rest 1:1 while pedaling easy
Airdyne 20 cals for time
rest 1:1 while pedaling easy
Airdyne 25 cals for time

2:30,1:50,1:10,1:26,1:54

+
self directed stretching 20-30 min

Done

I warmed up well and calf was doing great but I still pulled it just at the end of the speed steps.  Sharp pain right into the meat of the ball of the calf.  I figured the bike might help work it out.  Started kinda slow and then was able to go a bit harder.  I limped through my chores after and now the next day it’s feeling better.  Will try and not aggravate it today.  Thanks!

November 10, 2024

Daily score: 7 (calves and low back tight from tennis)

Workout: 

#5 Gymnastics + strength + core/cyclical

Gymnastic bodies handstand

1.5, 1, 1, 4, 1

+
EMOM 20 min
1- 3 strict press
2- 3 weighted pull ups
3- 8 bent over rows
4- 8 DB bench press
* increase load from last week. every round

1- 70/75/80/85/90x2

2- 7.5/10/12.5/15/20

3- 70/75/80/85/90

4- 25/30/35/40/45s

+
2 sets, each for time:
30 toes to bar
35 cal ski erg
rest as needed bw sets to keep intensity high

6:17

6:47

Struggle with HS, maybe my forearms were a bit off from tennis too.  Emom was going great until the last round of strict press…I couldn’t get the second rep at 90 so I went to push press it and pulled something in my right calf.  I thought it would prevent me from doing the rest of the workout but managed just fine by using a box so I didn’t have to jump to the ttb.  Ttb got pretty fatigued by the end of the second 30.  Was down to doubles.  Feeling all good now, two days later.  Thanks!

November 9, 2024

Daily score: 8

Workout:

We played doubles tennis!  Was so fun.  A bit sore in the back and lower leg the next day.

November 8, 2024

Daily score: 8

Workout:

#4 Lower body strength and bike sprints
A1. Hang power clean; 3 reps x5; rest 20 sec
(heavier than last week)

100 x3 x5

A2. Seated box jumps; 1.1.1.1.1x5; step down/rest as needed

Done to 24”

B. Goblet hold cossack squat; 12 reps x3; rest 1 min

Done with 20#

C1. BB single leg good morning; 12-15x2/side; rest 1 min

45x12/side x2

C2. Single leg hip thrusts; 12-15x2/side; rest as needed
* same weight as last cycle

35x12/side x2

+
Standing bike sprint damper 12 out of saddle 10 sec
low damper high spin 1:48
x15 sets (30 min)

277 cals total

Less soreness this week than last.  Back is feeling great.  Did a bunch of farm work as well.  Love feeling fit for anything.  Thanks!

November 7, 2024

Daily score: 7

Workout:

#3 Low intensity plyos + Vo2 conditioning + movement

A. Single unders; max reps in 30 sec x3; rest 30 sec

Done, 54 per

B. Speed steps; max reps in 30 sec x3; rest 30 sec

55/54/53

C. Low plate jumps; 15 reps x3; rest as needed
https://www.youtube.com/watch?v=3rFzhhS39Zk

Done

+
Airdyne 20 cals for time
rest 1:1 while pedaling easy
Airdyne 15 cals for time
rest 1:1 while pedaling easy
Airdyne 10 cals for time
rest 1:1 while pedaling easy
Airdyne 15 cals for time
rest 1:1 while pedaling easy
Airdyne 20 cals for time

1:10,:45,:25,:38,1:05

Total 90 cals

+
self directed stretching 20-30 min

Done

Back feels back to normal today :).  This workout felt great.  Loved getting time to stretch too.  Had to laugh at how hard it was to make all the low plate jumps the same, I was a bit all over the place at first.  Thanks!

November 6, 2024

Daily score: 6 

Workout:

#2- Gymnastics + strength + core/cyclical

Gymnastic bodies handstand

3/4/2.5/1/3.5

+
EMOM 20 min
1- 3 strict press
2- 3 weighted pull ups
3- 8 bent over rows
4- 8 DB bench press
* increase load every round

1- 65/70/65/80/85

2- 5/7.5/10/12.5/15

3- 65/70/75/80/85

4- 20/25/30/35/40

+
2 sets, each for time:
25 toes to bar
30 cal ski erg
rest as needed bw sets to keep intensity high

5:33

5:24

Back is still tight but not really injured.  Sometimes I wonder if stress just makes me feel it more.  Alas, this workout went very well.  Loved the quick moving emom.  Happy about my handling the TTB volume.  Thanks!

November 4, 2024

Daily score: 6 (low back tweaky)

Workout:

#1- Lower body strength and bike sprints

A1. Hang power clean; 3 reps x5; rest 20 sec

Done with 95#

A2. Seated box jumps; 1.1.1.1.1x5; step down/rest as needed

Done to 24”

B. Goblet hold cossack squat; 10 reps x3; rest 1 min

Done with 20#

C1. BB single leg good morning; 10-12x2/side; rest 1 min

35x12/side

45x12/side

C2. Single leg hip thrusts; 10-12x2/side; rest as needed

35x12/side x2

+
Standing bike sprint damper 10 out of saddle 10 sec
low damper high spin 1:50
x15 sets (30 min)

Done, 287 total

We did hay over the weekend and kinda messed my low back up but I’m working through it.  This workout actually helped I think.  Also helped my mood.  Grumpy in the darkness and icky weather.  Thanks for helping!