July 6, 2025

Daily score: 8

Workout:

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

1-3-1-2-1

+
A1. Copenhagen plank; 35 sec x3/side; rest 30 sec
A2. Goblet cossack squats; 14 alt'ing reps w/ 2 sec pause in end range x3; rest as needed

Done, Cossacks with 20#

B. Sumo stance good mornings; 8-10x3; rest 2 min

85x10

65x10

75x10

+
15 min amrap:
12 DB front rack walking lunges 35#
12 cal row
12 DB box step ups 35# to 20"
12 cal bike
12 double DB power snatch
12 cal echo bike

2+12

+
C1. hamstring curls w/ feet on on rower; 20 reps x3; rest as needed
C2. Single leg hip thrusts; 20 reps x3/side; rest as needed
C3. Single leg hip airplane; 4 slow controlled reps in both directions x3; rest as needed

Done

My back and neck had been tweaky going into this.  I think do to horse activities and farm chores.  Working on shoveling both sides but I do tend to over tax my right side.  Writing this three days later and my back is fine but my neck and right shoulder was crazy messed up yesterday.  I was at work the last two days and didn’t really do anything to make it so inflamed.  Last night when I got home from work I did a ton of work rolling it with a lacrosse ball and trying to release trigger points and I took some ibuprofen (which I never do).  It’s waaaay better this morning.  Thank goodness.  I cannot cannot be down an arm.  I’m relieved that I must just be muscle and inflammation but Marc was scolding me that I hadn’t shared it all with you.  I just hadn’t had a moment to myself it seemed like.  I’m gonna rest one more day today, take some more nsaids and roll it.  Hopefully good to go tomorrow :).

This workout:

Neck was already a bit tight and HS weren’t my best.  A series felt great.  Had to back off the good morning weight as my spine just felt a bit concerned.  Was great at 65/75.  The dbs were heavy for me in the amrap, legs could handle it but my guess is this is what got my neck/shoulder.  Mostly holding them for the step ups if I had to guess.  C series was lovely.  Thanks!