May 30, 2025

Daily score: 6

Workout:

#7 - Upper body circuit training and core
A. Strict pull ups; amrap unbroken x9; rest 90 sec
(balls set 1, normal set 2, wide set 3. then continue x3)

Ball/nml/wide

9/6/4

5/4/4

4/5/3.5

B1. Incline bench press; 9, 9, 9; rest 30 sec

Done at 75

B2. Strict dips; amrap in 1:30 x3; rest 2:30

13/11/9

C1. Row sprint 30 sec @100% x3; rest 10 sec

9/10/10

C2. Ring rows; amrap in 1:30 x3; rest 2:30

18/15/15

D1. Hollow hold on GHD; 45 sec x3; rest 15 sec

Done

D2. Tuck ups; 40 reps x3; rest as needed

Done

Gees I fell off my numbers from last week.  I am slightly heavier and I think it’s a bad time of the month for me too.  Not freaking out.  But excited to get back to where I was.  Adductor still feeling good.  Horse back rode last night no problem.  Should be done with my last two workouts and ready for more by next Tuesday.  Thanks!

May 28, 2025

Daily score: 6

Workout:

#6- plyo's/sled/KB/Zone 2
A. Low level plyo complex; 15 feet of each movement x5; rest 1 min
https://www.youtube.com/shorts/A5xaSlvZVSM

Done

B1. Trap bar vertical jumps; 7 reps x3; rest 30 sec

Done

B2. Russian KBS; 28 reps x3; rest 30 sec

Done with 53#

B3. Seated box jumps; 6 reps x3; rest as needed

Done to 24”

+
35 min amrap at zone 2 effort
20 cals airdyne
15 sec support hold on rings
10 sec Lsit hold
5 strict toes to bar
2 turkish get ups (1/arm with a 1 sec pause in each position) 

26# kb for tgu

5 rounds plus 15 cals bike

Did this the day we drove home from the beach.  The day before was my birthday and we definitely indulged.   Wine, food, stayed up late, a wonderful day.  But I felt it in this workout.  Was good to move but wasn’t feeling my amped self like I had been.  However- adductor is not so bad!  I think it was just a minor tweak.  Seems lunges and split squats get it in the eccentric if I go to low.  But it did fine in this workout.  Just feels like a little sore spot/pulled area deep in the muscle.  KBS were probably the hardest part of this workout.  Really happy with my strict ttb again.  Thanks! 

May 26, 2025

Daily score: 8

Workout:

#5 - Lower body Hips/adductors + Hand stands
Gymnastics HS hold

4.5/2.5/5/1/2

+
A1. Wall press resisted adduction; 40 reps x3/side; rest as needed

Done

A2. Short lever copenhagen iso; 35 sec x3/side; rest as needed

Done

A3. Slider lateral lunge adduction; 12 reps x3/side; rest as needed
All A series videos here: https://www.youtube.com/shorts/PQ-DRV7T4a0

Done

B1. Barbell hip thrusts; 6-8x4; rest 90 sec

165x8

175x8

185x8

185x8

B2. Seated straddle good mornings; 10-12x4; rest 90 sec

65x12

75x12

80x12

85x10

C1. Rear foot elevated split squats; 10-12x3/side; rest 1 min bw sides

25’s x11/side

25’s x10 on right, pulled adductor on left set

C2. Single leg RDL; 8-10x3/side; rest 1 min 

35’s x8

Bw x10

Bw x10

Felt great this morning.  Been off work and pretty active on the farm and lots of riding.  Everything was feeling really great in this workout until the second set of split squats in the left leg.  Happened on the descent, felt and clunk-clunk in my left adductor area on like the third rep.  I stopped and tried to work it out but I think it’s just balled up a bit.  I did the rdls at body weight after to try and move it some.  Damn.  Doesn’t seem to bother me in my getting around the farm and I even can ride okay.  Feels like a deep pulled muscle in the adductor/ham region.  We are going to the beach for a night tomorrow so I will take a couple days rest and hope it heals.  Thanks!

May 24, 2025

Daily score: 9

Workout:

#4 - Upper body circuit training and core
A. Strict pull ups; amrap unbroken x9; rest 1:45
(balls set 1, normal set 2, wide set 3. then continue x3)

Ball/normal/wide

9/7/5

5/5/5

5/5/5

B1. Incline bench press; 7, 7, 7; rest 30 sec

75/75/75

B2. Strict dips; amrap in 1:15 x3; rest 2:45

17/15/12

C1. Row sprint 30 sec @100% x3; rest 20 sec

10/10/11 cals

C2. Ring rows; amrap in 1:15 x3; rest 2:40

18/16/14

D1. Hollow hold on GHD; 40 sec x3; rest 20 sec

Done

D2. Tuck ups; 30 reps x3; rest as needed

Done

Serious arm pump on this one.  Really happy with my effort and increase in reps this week.  Everything felt super solid.  Thanks!

May 22, 2025

Daily score: 8

Workout:

#3 - plyo's/sled/KB/Zone 2
A. Low level plyo complex; 10 feet of each movement x5; rest 1 min
https://www.youtube.com/shorts/A5xaSlvZVSM

Done

B1. Trap bar vertical jumps; 5 reps x3; rest 30 sec

Done

B2. Russian KBS; 25 reps x3; rest 30 sec

53# done

B3. Seated box jumps; 5 reps x3; rest as needed

24” done

+
30 min amrap at zone 2 effort
20 cals airdyne
15 sec support hold on rings
10 sec Lsit hold
5 strict toes to bar
2 turkish get ups (1/arm with a 1 sec pause in each position) 

4 rounds +20 +15 +10 +3 st ttb

I have to be one of the funniest people to watch do plyometrics.  I just don’t rebound naturally.  But I do improve as I go and I didn’t hurt myself. Amrap felt great.  Happy with my core strength progressing.  Thanks! 

May 20, 2025

Daily score: 8

Workout:

#2 Lower body Hips/adductors + Hand stands
Gymnastics HS hold

5-4-1-4-5

+
A1. Wall press resisted adduction; 30 reps x3/side; rest as needed

Done

A2. Short lever copenhagen iso; 30 sec x3/side; rest as needed

Done

A3. Slider lateral lunge adduction; 10 reps x3/side; rest as needed

Done

All A series videos here: https://www.youtube.com/shorts/PQ-DRV7T4a0
B1. Barbell hip thrusts; 6-8x3; rest 90 sec

165x8

165x8

175x8

B2. Seated straddle good mornings; 10-12x3; rest 90 sec

55x12

55x12

65x12

C1. Rear foot elevated split squats; 10-12x2/side; rest 1 min bw sides

20’s x12

25’s x12

C2. Single leg RDL; 8-10x2/side; rest 1 min 

30’s x10

35’s x9

Legs/glutes a bit sore the next day but not terrible.  Loved this workout.  Lot’s of focus on form and smooth movement.  Tried to go as heavy as I could.  Feels good to have my back and legs 100% again.  I also had a bareback horseback riding lesson to help me focus on my body position on the horse.  I think focusing on this every now and then with a trainer’s eyes on me will help me prevent injuries from riding, here’s hoping.  It was really challenging and made my core a little sore.  Thanks!

May 18, 2025

Daily score: 7

Workout:

#1 Upper body circuit training and core
A. Strict pull ups; amrap unbroken x9; rest 2 min
(balls set 1, normal set 2, wide set 3. then continue x3)

1: (ball/nml/wide) 7/7/5

2: 5/6/5

3: 5/5/4

B1. Incline bench press; 5, 5, 5; rest 30 sec

70/75/80

B2. Strict dips; amrap in 1 min x3; rest 3 min

13/14/11

C1. Row sprint 30 sec @100% x3; rest 30 sec

9/10/10 cals

C2. Ring rows; amrap in 1 min x3; rest 3 min

14/13/12 

D1. Hollow hold on GHD; 30 sec x3; rest 15 sec

Done

D2. Tuck ups; 25 reps x3; rest as needed

Done

This workout was so fun.  Happy with how I maintained the pull up reps.  Helps to be lighter.  I enjoyed using the balls, first time doing that.  Everything else felt great!  Abs are even a bit sore the next day, love that!  Thanks!

May 13, 2025

Daily score: 8

Workout:

#9 - Zone 2/strongman/KB movement
A. Farmers carry; 2 min max distance (light and faster walking pace) x2; 4 min active row at easy recovery pace

Done, handles plus 80#

B. Sandbag bear hug walking lunge; 1 min max distance x2; 4 min active air bike bw sets

Done with 60# sb

C1. KB windmills; 3 slow controlled reps x3/side; rest as needed

Done with 20#

C2. Sandbag bear hug banded marches; 90 sec continuous x3; rest as eneded

Done

+
30 min amrap at easy pace:
10 cals assault bike
10 sec L-sit hold (bent knee if needed)
10 side plank overarch (5/side)
10 deadbugs
10 row cals
3 hollow body rolls in each direction
3 deck squats
3 prone scorpions per side

5 rounds plus 10 cals bike

Love the banded marches.  Really a potent exercise for the glutes.  Always feels good on my back too.  Amrap felt great, hollow body rolls were probably the hardest thing.  Thanks!

May 12, 2025

Daily score: 8

Workout:

#8 - Lower body circuit training + Hand stands
Gymnastics bodies HS

5-2-2-4-5

+
20 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

65/165/75

Done

+
20 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

15’s/10’s/15

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

Done

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

Done

This is the first week that the second emom felt easy and I could go at a more explosive out of the bottom tempo.  First emom was still just right at those weights.  The FS are harder/heavier with my heels up I think.  Last emom felt great.  Thanks!

May 10, 2025

Daily score: 8

Workout:

#7 - Upper body circuit training and core
9 min amrap: (heavier than week 1)
1- 3 weighted pull ups
2- 3 heavy strict press
3- 3-6 strict toes to bar

Done, 20# pull ups, 80# strict press, 6 ttb

+
12 min amrap:
1- 8 bent over barbell rows
2- 8 strict dips
3- 8 eccentric only pull ups (3 sec controlled descent)
4- 24 V-ups

Done, 95# bbr

+
20 min amrap:
1- 20 band tricep push downs
2- 20 DB bicep curls
3- 20 sec side plank/side
4- 20 back extensions

Done, 12# bi curls

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

Done

First emom went great with more weight.  Ttb felt smoothe and easy.  Nothing really to note on the rest, an enjoyable session.  Thanks!

May 9, 2025

Daily score: 8

Workout:

#6 - Zone 2/strongman/KB movement

A. Farmers carry; 1:30 max distance (moderate and unbroken) x3; 4 min active row at easy recovery pace

Done with handles plus 100#

B. Sandbag bear hug step ups; 1 min max reps x3; 4 min active air bike bw sets

17/18/17

Done with 60# sandbag

C1. KB windmills; 3 slow controlled reps x4/side; rest as needed

Done with 20# kb

C2. Single arm farmers carry/single arm overhead carry; 100 feet x4; rest as needed bw sides (switch sides so you do 2/side

Done with 35’s

C3. Sandbag bear hug banded marches; 90 sec continuous x4; rest as eneded

Done

+
24 min amrap at easy pace:
10 cals assault bike
10 sec L-sit hold (bent knee if needed)
10 side plank overarch (5/side)
10 deadbugs
10 row cals
3 hollow body rolls in each direction
3 deck squats
3 prone scorpions per side

4 rounds even

The last 15 seconds on the farmer carries were tough, mostly upper back/traps and some grip, a little legs.  Right shoulder struggles a little more than left with the OH db on the carries.  Everything else felt great this week.  Amrap was a nice flow.  Thanks!

May 7, 2025

Daily score: 8

Workout:

#5 - Lower body circuit training + Hand stands

Gymnastics bodies HS

2-1-2-3-2

+
16 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

65/165/65

Done

+
16 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

15’s/10’s/bw

Done

+
25 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

Done

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

Done

I did a riding clinic the evening before and woke up tight in the low back/adductors.  I’ve been using the foam roller in the mornings to loosen my back up and that helps a ton.  I did proceed cautiously with the second emom again, didn’t push weight and moved a bit slow.  Went really well.  Legs were a little sore the next day but body is intact :).  It’s the riding that is messing with me but I’m am figuring it out.  I should have a new saddle by mid June.  Locomotion seems to be a good mobility cool down too.   Thanks!

May 6, 2025

Daily score: 9

Workout:

#4 - Upper body circuit training and core

12 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

6 ttb each round

+
12 min amrap:
1- 7 bent over barbell rows
2- 7 strict dips
3- 7 eccentric only pull ups (3 sec controlled descent)
4- 21 V-ups

95# rows

Done

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

12# dbs

Done

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

Done

Body felt great this morning!  Back and adductor good to go.  Each of these seemed easier than last week. Off to a riding clinic this afternoon, so good to feel better.  Will be very intentional about warming up and cooling down.  Thanks!

May 4, 2025

Daily score: 7

Workout:

#3 - Zone 2/strongman/KB movement

A. Farmers carry; 1 min max distance (heavy but unbroken) x3; 4 min active row at easy recovery pace

Done, handles plus 100#

B. Sandbag bear hug step ups; 1 min max reps x3; 4 min active air bike bw sets

Done, 60# x14-16 step ups

C1. KB windmills; 3 slow controlled reps x3/side; rest as needed

Done, 20#

C2. Single arm farmers carry/single arm overhead carry; 100 feet x3; rest as needed bw sides (switch sides so you do 2/side

Done with 35’s

C3. Sandbag bear hug banded marches; 90 sec continuous x3; rest as eneded

Done

+
20 min amrap at easy pace:
10 cals assault bike
10 sec L-sit hold (bent knee if needed)
10 side plank overarch (5/side)
10 deadbugs
10 row cals
3 hollow body rolls in each direction
3 deck squats
3 prone scorpions per side

3 rounds 

I had some low back spasms this morning, did some farm chores and foam rolling and decided to hit this workout without going super heavy.  So glad I did.  My back and body feel so much better this evening than this morning.  Farmer carries and step up went great.  I could push the weight but it felt right for today, still being gentle with my left adductor too.  I can feel it has kinda a ball of muscle or hematoma in there.  C series felt awesome.  I swear those banded marches are somehow PT for my low back.  The amrap was an excellent cooldown/core/mobility.  I feel so good!  Thank you!

May 3, 2025

Daily score: 9

Workout:

#2 Lower body circuit training + Hand stands

Gymnastics bodies HS

4/5/3/2/2.5

+
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#/155#/65#

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

15’s/10’s/bw

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

Done

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

Done

It really got to me that I didn’t get to finish this workout so I wanted to start back here.  Adductor was probably 80%, more just a deep sore area than anything else.  Didn’t really notice it was sore until I started warming up.  I did get sore the two days after this workout even though I just did half of it (quads/glutes).  The first emom felt great today.  I cut the weights in half and slowed my tempo a bit on the second emom and am super happy that I made it through intact!  Last series was excellent for my lower leg.  Locomotion was a fun little challenge, duck walk was the hardest.  Also had a great HS day.  Gonna ride later and plan to do a cool down/mobility session after.  Thanks!