April 29, 2025

Daily score: 8

Workout:

#2 Lower body circuit training + Hand stands

Gymnastics bodies HS

2-2-3-5-2

+
12 min amrap:
1- 9 heels elevated front squat (heavy)
2- 6 hip thrusts (maximal load)
3- 3 hang power cleans (light and explosive)
4- rest

65# sqt/155 thrusts/65 power cleans 

Done

+
12 min amrap:
1- 16 alternating DB front rack reverse lunges
2- 16 DB kick stand squats (8/side)
3- 16 single leg hip thrusts (8/side)
4- rest

30# lunges/20# sqts/bw ht

Two rounds done

+
20 min amrap:
1- 12 band assisted natural knee extensions
2- 12 hamstring curls on rower (hips elevated)
3- 36 calf raises (12 toes in, 12 neutral, 12 toes out)
4- amrap anterior tib raises
5- rest

Not done

+
15 min locomotion on lower body dominant motions: a walks, b walks, ostrich walk, horse stance walk, duck walk

Stretched instead

I rode my horse the night before this and unfortunately pulled my left adductor during the second round of the second emom in the lunges.  It’s the same spot I pulled a couple weeks ago doing deficit lunges, but I wasn’t able to go on today.  I just stopped and tried to stretch it out and did a bunch of mobility.  I don’t think this is anything other than riding related.  My saddle sucks and that makes my back and adductors work overtime.  I’m working on getting a new saddle but it’s a process.  I just want you to know I don’t think I’m worn out or tired or anything.  Anyhow, I work the next three days long days so it should get to heal up :/.  Thanks!

April 28, 2025

Daily score: 8

Workout:

#1 - Upper body circuit training and core

9 min amrap:
1- 3 weighted pull ups
2- 3 heavy strict press
3- 3-6 strict toes to bar

15# pull ups

75# strict press

5 ttb/round

+
12 min amrap:
1- 6 bent over barbell rows
2- 6 strict dips
3- 6 eccentric only pull ups (3 sec controlled descent)
4- 18 V-ups

105# row

Done

+
15 min amrap:
1- 15 band tricep push downs
2- 15 DB bicep curls
3- 15 sec side plank/side
4- 15 back extensions

Did 16 mins

12# dbs

Done

+
15 min locomotion on upper body dominant motions: bear crawls, crab walks, bear to bridge transitions, leopard crawl, lizard crawl

Done

Enjoyed the rhythm of this.  HS felt really solid in warm up after a few days rest.  None of this was too difficult, just right.  A good pump.  Is kinda funny how challenging good quality locomotion is though.  Great way to loosen up at the end.  Thanks!

April 22, 2025

Daily score: 9

Workout:

#9 - Cyclical + strongman + calisthenics
3 rounds for time:
50 cal row
200m sandbag carry 100# (carry any how)

25:55

+
EMOM 12 min:
1- unloaded russian step ups; 40 sec to 20"
2- 15 hanging knee raises
3- 40 sec max distance farmers carry 50#/hand
4- 40 sec max reps toes to bar

Done, 7/7/8 on the ttb

+
10-15 min self directed stretching

Done

Feels so good to feel solid in my back again.  I didn’t totally throw it out, it was just barely hanging in there for a few days after twisting to move a huge patient at work.  I was still really active at home doing some projects but had to be very careful about bracing and bending.  But last night I had an excellent riding lesson and then this workout felt great!  I was intimidated to carry the 100# so far but I did it!  Dropped it twice the first round, 3 times round 2 and 3.  Legs were definitely tired by the end of the 3 rounds.  Emom felt great and enjoyed the stretching time.  Now to pressure washing everything :).  I’ll be ready for more workouts Monday.  We are out of town for ebiking and wine tasting thurs-Sunday.  Thanks!

April 16, 2025

Daily score: 9

Workout:

#8- Lower body + Hand stands
Gymnastics bodies HS

5/2.5/1/4/4.5

+
A1. Barbell reverse lunges from 2" platform; 16 alt'ing reps x3; rest 1 min
heavier than last week again

90/90/90

A2. Rear foot elevated split squat jumps; 7 reps x3/side; rest 1 min

Done

B1. DB cossack squats; 16 alt'ing reps x3; rest 1 min

Done with 15’s

*same load as last week

B2. Seated good mornings; 15 reps x3; rest 1 min
* slightly heavier than last week

75/75/75

+
4 min max reps double DB snatch 35#/hand
*ride the line of technical failure. don't get sloppy

21

This one got me good again.  Super proud of the lunges, felt really heavy.  Slight pull on my left adductor in the bottom of the lunge but nothing terrible.  Cossacks were also very hard.  The double db snatch was tough!  Not surprised though, I’ve always struggled with being efficient at a devils press too.  I basically did a few sets of 2 then singles.  I can tell I’m gonna be sore.  I had a riding lesson after and pressure washed a bunch of things so maybe all that movement will help.  Will do my last workout Saturday or Sunday.  Ready for more either Sunday or Monday.  Thanks!

April 15, 2025

Daily score: 9

Workout:

#7- Upper body slow strength & endurance
A1. Weighted pull up; 1.1.1.1.1x3; rest 10 sec/rest 2 min

22.5/22.5/20

A2. Bench press; 5.5.5x3; rest 30 sec/rest 2 min

100/100/100

B1. Strict press; 5, 5, 5; rest 2 min

80/80/80

B2. Supinated grip bent over rows; 6-8x3; rest 2 min

105x7

105x7

105x7

* same rep scheme all cycle. try to go up in weight each week

+
EMOM 12 min
1- 25 sec chin over bar isometric hold
2- 25 sec top of ring dip support hold
3- 40 sec passive hang
4- 40 sec ring plank

Done

+
upper body stretching/mobility work 15-20 min

Done

Everything definitely felt heavy this week.  Able to keep good form though.  3rd round on the emom felt much harder than the first.  Still feeling so consistently good eating more food and carbs.  Repeat dexa scan in a month!  Thanks!

April 12, 2025

Daily score: 8

Workout:

#6 - Cyclical + strongman + calisthenics
40 min EMOM
1- 20 sec row sprint
2- 30 sec max distance farmers carry 50#/hand
3- 40 sec wall sit
4- 50 sec double KB front rack hold 35#/hand

5 cals per sprint

Done

+
EMOM 12 min:
1- sandbag bear hug march; 35 sec
2- 12 hanging knee raises
3- sandbag to shoulder; 35 sec
4- V-ups; 35 sec

70# sand bag/ 6-7 to shoulder per round

Done

+
10-15 min self directed stretching

Done

Love this workout.  A little sore the next day.  Took the next day for farm fitness :).  Thanks!

April 10, 2025

Daily score: 8

Workout:

#5 - Lower body + Hand stands

Gymnastics bodies HS

5-5-1-4-2

+
A1. Barbell reverse lunges from 2" platform; 16 alt'ing reps x3; rest 1 min
heavier than last week

85x16 x3

A2. Rear foot elevated split squat jumps; 6 reps x3/side; rest 1 min

Done

B1. DB cossack squats; 14 alt'ing reps x3; rest 1 min
*same load as last week

15’s x14 x3

B2. Seated good mornings; 15 reps x3; rest 1 min
* slightly heavier than last week

70x15 x3

+
2-3 sets:
air bike 20 cals
20 DB power snatch 35# AFAP
rest as needed bw sets

2:47

2:34

2:40

I was so sore for three days after this one last week but I went all in for it again.  Felt strong.  Hoping soreness will be less.  I did three rounds no problem at the end.  Thanks!

April 9, 2025

Daily score: 9

Workout:

#4- Upper body slow strength & endurance
A1. Weighted pull up; 1.1.1.1.1x3; rest 10 sec/rest 2 min

Done with 20#

A2. Bench press; 5.5.5x3; rest 30 sec/rest 2 min

90/95/95

B1. Strict press; 5, 5, 5; rest 2 min

Done with 75

B2. Supinated grip bent over rows; 6-8x3; rest 2 min

105x7

105x7

105x7

* same rep scheme all cycle. try to go up in weight each week
+
EMOM 12 min
1- 20 sec chin over bar isometric hold
2- 20 sec top of ring dip support hold
3- 35 sec passive hang
4- 35 sec ring plank

Done

+
upper body stretching/mobility work 15-20 min

Done

Nicely a little sore the next day.  I also did a bunch of chores and riding after this.  Right shoulder has been a little inflamed but it’s from using a shovel not working out.  This workout didn’t seem to hurt it at all.  Felt my core for sure during the emom.  Things are going great with Tracy!  Eating even more food and still making progress.  Quite the revelation that consistency and carbs make my body happy.  Thanks!

April 5, 2025

Daily score: 6 (legs still so sore)

Workout:

#3- Cyclical + strongman + calisthenics
10 rounds for time:
15 cal row
100 foot farmers carry 50#/hand

18:30

+
EMOM 12 min:
1- sandbag bear hug march; 30 sec
2- 10 hanging knee raises
3- sandbag to shoulder; 30 sec
4- V-ups; 30 sec

Done with 70# sandbag

6 reps per round on sb to shoulder 

+
10-15 min self directed stretching

Done

Crazy how sore the last leg day (#2) made me.  Glutes, quads, adductors.  I think this workout (#3) helped move some of the soreness along.  Grateful for the stretching time at the end.  Had fun with the sand bag.  At work the next day and feeling great!  Thanks!

April 3, 2025

Daily score: 9

Workout:

#2- Lower body + Hand stands

Gymnastics bodies HS

2/2/3.5/3/4.5

+
A1. Barbell reverse lunges from 2" platform; 20 alt'ing reps x3; rest 1 min

65/75/80

A2. Rear foot elevated split squat jumps; 5 reps x3/side; rest 1 min

Done

B1. DB cossack squats; 12 alt'ing reps x3; rest 1 min

12’s/15’s/15’s

B2. Seated good mornings; 15 reps x3; rest 1 min

65/65/65

+
3 sets:
15 russian KBS
15 back extensions
15 hang power clean 65#
rest as needed bw sets to maintain intensity 

53# kb

2:20

2:09

2:01

Legs tired after this one.  It’s cool how losing a little weight seems to make handstands more controllable.  Legs felt strong in the lunges, was surprised in good 80# felt.  The 3 sets at the end were a great challenge, definitely had me breathing heavy.  Thanks!

April 1, 2025

Daily score: 8

Workout:

#1 - Upper body slow strength & endurance

A1. Weighted pull up; 1.1.1.1.1x3; rest 10 sec/rest 2 min

20/17.5/17.5

A2. Bench press; 5.5.5x3; rest 30 sec/rest 2 min

85/90/90

B1. Strict press; 5, 5, 5; rest 2 min

65/70/75

B2. Supinated grip bent over rows; 6-8x3; rest 2 min

85x8

95x8

105x6

+
EMOM 12 min
1- 15 sec chin over bar isometric hold
2- 15 sec top of ring dip support hold
3- 30 sec passive hang
4- 30 sec ring plank

Done

+
upper body stretching/mobility work 15-20 min

Done

Great upper body pump.  Everything felt smooth and balanced.  Glad I did the stretching to help keep my neck from getting tight, feel pretty good the next day.  Loving my work with Tracy, still making good progress.  Lost 10# since we got back from Maui, eating tons of food, feeling like I’m changing composition :).  Thanks!