Daily score: 8
Workout:
#3 Cyclical + calisthenics
60 min amrap:
30 speed steps
30 sec hollow body rock
15 cals assault bike
30 single unders
30 sec arch body rock
15 cal row
30 sec side plank/side
9 +30 +30
+
15-20 min self directed stretching
Done
This felt great! It looked like it was gonna get boring but it really didn’t and went by pretty fast. Was also a design that kept my effort up and sustainable. Stretching felt great too. Thanks!
Daily score: 8
Workout:
#2 Lower body + Handstands
Gymnastics bodies HS
3-1-4-4-2
+
A. Barbell front rack revenue lunges; 20 alt'ing steps x3; rest 2 min
55/65/65
B1. Barbell hip thrusts; 8-10x3; rest 30 sec
135x10
155x10x2
B2. Single leg hip thrusts; 15-20x3/side; rest 1 min
15/15/15
C. Band clamshells; 20 reps x3/side; rest 1 min
Done
D1. Single leg good mornings; 10-12x2; rest 1 min
25# plate on back x10/side x2
D2. Single leg sorensen hold; 30 sec x2/side; rest 1 min
Done
D3. Anterior tib raises; 80 reps x2; rest 1 min
Done
+
Row sprint 15 cals for time
rest 2 min
x2
:43, :41
Legs were pumped at the end of this one. Lots of good glute work. I actually had a glute cramp while riding my horse yesterday so clearly I need glutes for that activity. Thanks!
Daily score: 8
Workout:
#1 - Upper body strength
A. Seated DB arnold press @41x1; 8-10x3; rest 2 min
12’s x10
15’s x10
20’s x8
B1. Supinated grip weighted pull ups; 2.2.2x3; rest 15 sec/rest 2 min
15, 10, 7.5
B2. Ring rows; amrap unbroken @2020 x3; rest 2 min
14,13,12
+
15 min amrap:
5 DB devil's press
10 DB bench press 35#/hand
15 V-ups
20 cal row
3 rounds plus 5 plus 10 plus 15 plus 6 cals
Done with 30# dbs
Great ‘get back in the gym’ session. Supinated pull ups- I feel a bit of ‘heat’ strain in the elbows, backed the weight off a bit but they were still hard at 7.5. 30# devils press were heavy for me, never been a movement I’m super efficient at but I do enjoy them. Felt good to ‘breathe’ a bit. Thanks!
Daily score: 8
Workout:
#9 - Cyclical + accessory
14 min row at z2 pace
169
+
6 min emom
1- 40 sec hollow rock
2- 20 sec side plank/side
Done
+
14 min ski at z2 pace
148
+
6 min emom:
1- 20 sec elbow side plank clamshells/side
2- 40 sec arch body hold
Done
+
14 min reverse sled drag
Done with sled plus 90#
+
6 min EMOM:
1- 30 sec V-ups
2- 30 sec back extensions
Done
+
14 min easy row
144
+
self directed stretching 20-30 min
Done
A little sore the next day in low back/legs. Enjoyed this workout. Felt good to spin and work out any stiffness. No issues. Thanks!
Daily score: 7 (post night shift)
Workout:
#8 - Lower body/handstands
Gymnastic bodies handstand
1-2-2-1-2
+
A. Single leg bent knee calf raises; 20-24x2/side; rest 1 min bw sides
20/side x2
B. Barbell frog thrusts; 15 reps x3; rest 90 sec
115, 125, 125
C1. Single leg lateral step up; 15 slow controlled reps x2/side; rest 1 min
Done
C2. Goblet hold cossack squats; 15 alt'ing reps x2; rest 1 min
Done with 26#
D1. Seated swivel hips to extension; 15 slow controlled reps x2; rest 1 min
Done
D2. Single leg sorensen hold; 30 sec x2/side; rest 1 min
Done
D3. Natural knee extensions; 20 reps x2; rest 1 min
Done
+
assault bike 30 sec for max cals
rest 1 min
x2
20/15
Still shaking from the bike sprints :). Gave it my all. Amazing how my right calf is still so much weaker than my left. By 13 or so reps on the right the height drops of quite quickly. Swivel hips harder to the right. Everything else about the same, set glutes on fire :). Thanks!
Daily score: 8
Workout:
#7 - Upper body strength/hypertrophy
A. Negative strict muscle ups; accumulate 10 reps as slow and
controlled as possible (pause 2 sec at the top and to the full hang)
Done
B1. Supinated grip bent over barbell rows; 15-20x2; rest 90 sec
80x16
80x15
B2. DB top to top DB bench press; 28 alt'ing reps x2; rest 90 sec
Done with 35’s
C1. Single arm OH tricep extensions; 20-24x3/side; rest 1 min
15# x20
12# x21
12# x20
C2. Incline bench seated curls; 24 reps x3; rest 1 min
15’s x24 x3
D1. Band face pulls; 60 reps x3; rest 1 min
Done
D2. Single arm scap push ups; 12 reps x3/side; rest 1 min
Done
D3. Dead bugs; 24 alt'ing reps x3; rest 1 min
Done
Nothing specific to note other than I did notice my left arm is stronger at the scap push ups. Feeling good overall. Thanks!
Daily score: 9
Workout:
#6 - Cyclical + accessory
12 min row at z2 pace
151
+
12 min emom
1- 40 sec hollow rock
2- 20 sec side plank/side
Done
+
12 min ski at z2 pace
127
+
12 min emom:
1- 20 sec elbow side plank clamshells/side
2- 40 sec arch body hold
Done
+
12 min reverse sled drag
Biked 111
+
12 min EMOM:
1- 30 sec V-ups
2- 30 sec back extensions
Done
+
12 min easy row
121
+
self directed stretching 20-30 min
Done
This all felt better than last week as last week my back was recovering from manual labor. The weather was super bad so I biked instead of sled. Stretching felt great! Lots of ab burn on the hollow body and v-ups. Thanks!
Daily score: 9
Workout:
#5 - Lower body/handstands
Gymnastic bodies handstandDaily score: 9
Workout:
#4- Upper body strength/hypertrophy
A. Negative strict muscle ups; accumulate 8 reps as slow and
controlled as possible (pause 2 sec at the top and to the full hang)
Done
B1. Supinated grip bent over barbell rows; 12-15x3; rest 90 sec
90x12
85x13
85x12
B2. DB top to top DB bench press; 24 alt'ing reps x3; rest 90 sec
Done with 35’s
C1. Single arm OH tricep extensions; 20-24x2/side; rest 1 min
15# x20/side x2
C2. Incline bench seated curls; 24 reps x2; rest 1 min
15’s x24 x2
D1. Band face pulls; 60 reps x2; rest 1 min
Done
D2. Single arm scap push ups; 12 reps x2/side; rest 1 min
Done
D3. Dead bugs; 24 alt'ing reps x2; rest 1 min
Done
This felt great after a couple days stuck inside at work. MU negatives felt a bit more solid this week. Everything was uneventful, thanks!
Daily score: 6 (did a long day of yard work the day before and was kinda sore all over)
Workout:
#3- Cyclical + accessory
10 min row at z2 pace
121 cals
+
10 min emom
1- 40 sec hollow rock
2- 20 sec side plank/side
Done
+
10 min ski at z2 pace
94 cals
+
10 min emom:
1- 20 sec elbow side plank clamshells/side
2- 40 sec arch body hold
Done
+
10 min reverse sled drag
Sled plus 70#
+
10 min EMOM:
1- 30 sec V-ups
2- 30 sec back extensions
Done
+
10 min easy row
120 cals
+
self directed stretching 20-30 min
Done
This could not have been a better workout for how my body was feeling. I pruned everything the day before, about 8 hours of work that had my back super tired and tight. This cyclical work felt great and the stretching made me feel back to normal the next day. Loved all the core work too. Thanks!
Daily score: 8
Workout:
#2
Gymnastic bodies handstand
1.5, 2, 3, 2, 2
+
A. Single leg bent knee calf raises; 12-15x2/side; rest 1 min bw sides
13/side x2
B. Barbell frog thrusts; 10 reps x3; rest 90 sec
75,85,95
C1. Single leg lateral step up; 10 slow controlled reps x2/side; rest 1 min
Done
C2. Goblet hold cossack squats; 10 alt'ing reps x2; rest 1 min
Done with 26#
D1. Seated swivel hips to extension; 10 slow controlled reps x2; rest 1 min
D2. Single leg sorensen hold; 20 sec x2/side; rest 1 min
D3. Natural knee extensions; 15 reps x2; rest 1 min
Done
+
assault bike 1 min for max cals
25 cals
Right calf still struggles to get fully onto toes after about rep 8. Left can totallly handle it. Last rep on the Cossacks was challenging. Swivel hips were sooo much harder to extend on the right. That hip is just more locked up. Everything else was great. Big pump and burn after the 1’ bike. Thanks!
Daily score: 8
Workout:
#1 - Upper body strength/hypertrophy
A. Negative strict muscle ups; accumulate 6 reps as slow and
controlled as possible (pause 2 sec at the top and to the full hang)
Done
B1. Supinated grip bent over barbell rows; 10-12x3; rest 90 sec
80x12
85x12
90x10
B2. DB top to top DB bench press; 20 alt'ing reps x3; rest 90 sec
30’s, 35’s, 35’s
C1. Single arm OH tricep extensions; 15-20x2/side; rest 1 min
10x20, 12x20
C2. Incline bench seated curls; 20 reps x2; rest 1 min
12’s
15’s
D1. Band face pulls; 50 reps x2; rest 1 min
Done
D2. Single arm scap push ups; 10 reps x2/side; rest 1 min
Done
D3. Dead bugs; 20 alt'ing reps x2; rest 1 minLower body/handstands
Done
Loved this session. Last couple mu negatives were faster than they should be but happy to be working on them. Everything else felt great some mild soreness the next day. Thanks!
