September 21, 2025

Daily score: 8

Workout:

#4 - Upper body Strength endurance
A1. Plometric push ups (clap or up to plates); 5 reps x3; rest 30 sec

Done, clapping

A2. Strict ring dip; amrap unbroken x3; rest 30 sec

12/8/8

A3. Medball chest throws; 20 reps x3; rest as needed
https://www.youtube.com/shorts/jQDHUgQvbdc

Done with 20#

B1. Weighted eccentric only pull ups; 10 sec chin over bar hold + 20 sec slow controlled lowering x3 sets; rest as needed bw

Done with 20#

B2. Semi rotational band rows; 12 reps x3/side; rest as needed
https://www.youtube.com/shorts/kKVhj65pFp8

Done

+
6 min amrap
10 toes to bar
10 DB S2O 35#

4+7 TTB

+
C1. Bottoms up double KB isometric holds; 25 seconds x3; rest as needed

SA, 26#, done

C2. KB windmills; 4 slow controlled reps x3/side; rest as needed

Done, 26#

C3. Face pulls; 40 reps x3; rest as needed

Done

+
stretching/mobility work 10 min

Done

Wow this felt great.  Really happy with all of it and how good my shoulders feel.  We are off to Sicily/malta for two weeks now.  I know I’ll be jazzed to get back at it as soon as we’re back.  Thanks!

September 17, 2025

Daily score: 7

Workout:

#3 - Hand stands + rotational core work + sprints

Gymnastics HS hold

4/2/2/4/3 seconds 

+
A. Seated medball russian twists; 20 reps x3; rest 1 min

Done with 20#

B. Lateral medball throws; 6 reps for max distance/force x3; rest as needed (3 reps per side per set)
https://www.youtube.com/shorts/nZkm05hTUNQ
* you can do this into a wall or just throw it as far as you can to the side and walk to get it.

Done with 20#

C. Weighted sled rotations; 20 reps (10/direction) x3; rest as needed
https://www.youtube.com/shorts/kx3O8yGrSd0

25/45/60#

D. KB clean to rotational press; 5/side x3; rest as needed
https://www.youtube.com/watch?v=IqdcMbsETG8

Done with 35#

E. KB arm bar; 3 slow controlled reps x3/side; rest as needed

Done with 35#

+
EMOM 6 min
1- max reps burpees
2- rest
3- max cal row
4- rest
5- max reps burpees
6- rest

21 burpees/20 cals/20 burpees

A little sore fro workout and riding lesson yesterday but not bad.  Pretty happy how I’m holding up :).  This was all such fun twisting stuff.  My back and core are loving it.  The sled pull is genius.  Thanks!

September 16, 2025

Daily score: 8

Workout:

#2 - Lower body Hips/adductors + plyo's

10 min reverse KOT sled drags

Done with sled plus 70#

+
A1. Anterior tib raises; 20 reps x2; rest as needed
A2. Calf raises; 20 reps x2; rest as needed
A3. Unloaded hip thrusts; 20 reps x2; rest as needed

Done

B. Box jumps; 5 reps x3; rest 1 min (jump down forward and 'stick the landing' with controlled absorption of force)

Done 24”

+
Lower body strength & adductors
A1. Single arm DB OHS; 10 reps x3/side; rest 1 min

20#/15/15

A2. Medball rotational lunges; 20 steps x3; rest 1 min

Done with 20#

B. Lateral low box step ups @4111; 8 reps x3/side; rest as needed

Done, 16”

C1. Wall banded hip marches; 14 alt'ing reps with 2 sec pause at the top of each rep x2-3; rest as needed
https://www.youtube.com/shorts/RjahjGVfhA0

Done x3

C2. GHD sit ups @2020; 6-10 reps x2-3; rest as needed

Done x3

C3. Single leg sorensen hold; 30 seconds x2-3/side; rest as needed

Done x3

Sled drag was a great warm up.  SA OHS are easier for my left shoulder but harder everywhere else on that side, fun challenge though.  Banded marches were super cool, felt them in my lateral glute.  Great session.  Still feeling the come down from all the stress leading up to my horse thing over the weekend.  It was a huge success and super fun, had just been a lot of work leading up to it.  This afternoon I have a dressage riding lesson that will be quite physical too.  And we leave for 2 weeks in Malta/sicily next Monday!  Feeling lucky.  Thanks!

September 14, 2025

Daily score: 6 recovering from show/party

Workout:

30 mins on peloton and sauna session

We hosted a Liberty horse show/party the night before.  There had been a lot of work leading up to it and I was definitely coming down from all the stress.  A friend gave us a peloton bike so I thought I’d try it out just to move a little bit.  Was fun, mostly felt like a bike dance party lol.

September 12, 2025

Daily score: 7

Workout:

#1- Upper body Strength endurance
A1. Plometric push ups (clap or up to plates); 5 reps x2; rest 30 sec

Clapping 5/5

A2. Strict ring dip; amrap unbroken x2; rest 30 sec

10/9

A3. Medball chest throws; 15 reps x2; rest as needed
https://www.youtube.com/shorts/jQDHUgQvbdc

Done with 14# ball

B1. Weighted eccentric only pull ups; 7 sec chin over bar hold + 14 sec slow controlled lowering x3 sets; rest as needed bw (the set = 1 very long rep. Load as heavy as you can)

10/15/20

B2. Semi rotational band rows; 10 reps x3/side; rest as needed
https://www.youtube.com/shorts/kKVhj65pFp8

Done

+
For time:
30 toes to bar
30 DB S2O 35#
30 toes to bar

7:09

+
C1. Bottoms up double KB isometric holds; 20 seconds x2; rest as needed

L/R

26/20 

26/26

C2. KB windmills; 3 slow controlled reps x2/side; rest as needed

Down with 26#

C3. Face pulls; 30 reps x2; rest as needed

Done

+
stretching/mobility work 10 min

Done

Loved all of this.  Happy with how fast I’m getting through the ttb.  I had to do single are on the bottoms up kb  holds because the lightest I have in a pair is 26.  And that was just too much as a double.  Thanks!

September 10, 2025

Daily score: 7

Workout:

#9 - Hand stands + rotational core work + sprints
Gymnastics HS hold

2 brief pauses and got about 3, 3 second holds 

+
A. KB rotational drills; 3 sets of 15 of each of the 4 exercises in this video from both sides; rest as needed bw
https://www.youtube.com/shorts/WB93lYdkDt4

Done with 20#

B. Rotational back extensions; 20 alt'ing reps x3; rest 1 min
https://www.youtube.com/shorts/GBy9oOZRVPc

Done

C. Anchored windshield wipers; 28 reps x3; rest as needed
https://www.youtube.com/shorts/v-BocBRNbtI

Done

* slow the tempo to your comfort
+
For time:
1k row
50 Kb snatch 35# (alternate every 5)

7:49

+
E. Turkish gets ups; accumulate 3 per side with 1 sec hold in each position

Done with 26#

Upper body still felt a little tight from downwinding and then not moving at work for a couple days.  HS on parallettes are seeming less scary.  KB drills still feel super functional.   Everything else felt great too!  Got 40 unbroken on the kb snatches.  Thanks!

September 6, 2025

Daily score: 9

Workout:

#8- Lower body Hips/adductors + plyo's
10 min amrap:
14 calf raises
14 high knee marches
14 anterior tib raises
14 air squats
14 pogo hops
14 cal row

4+11 calf raises

+
* keeping these the same for one more cycle
Jump basics - 10-15 min
https://www.youtube.com/shorts/WJBVixurV5U
- Exercise 1 - rhythmic scissors - practice 3-5 min
- Exercise 2 - SL Lateral hop - skip and do not do
- Exercise 3 - Lateral switches - 3 sets of 10 reps: rest 30-60 sec bw to keep speed high
- Exercise 4 - Up-down rebounding jumps (just the low two footed jump); 3 sets of 10 reps; rest 30-60 sec bw sets
- Exercise 5 - Lateral scissor steps - 3 sets of 10 reps; rest 30-60 sec bw sets

Done

+
Lower body strength & adductors
A1. Double KB front rack (elbows and pinkies close) squats @3030; amrap unbroken with 35#/hand (one you have to pause or lose tempo, set is over) x3; rest as needed

9/8/8

A2. Single leg hip thrusts; 12-15x3/side; rest as needed

15/15/15

B. Goblet hold lateral lunge; 14 reps x3/side; rest as needed bw sides

Done with 35# kb

C1. Handing Straddle L hold; amsap x3; rest 90 sec

:30/:31/:31

C2. Seated straddle pike lifts; 14 reps x3; rest 90 sec

Done

C3. Sumo stance BB RDL; 12-15x3; rest 90 sec

125x15x3

Great to get some gym time.  We also move 2 ton of hay into the loft after this.  A bit sore the next day but not in a bad way.  Sore glutes.  Going downwinding today!  Hardest part of this workout were the tempo squats.  Happy with the progress on the L-straddle hold.  Thanks!

September 2, 2025

Daily score: 7

Workout:

#7 - Upper body Strength endurance
A. Bench press; build to a 3rm in 10 min (3-4 working sets)

125

B1. Weighted pull ups; 2.2.2x3; rest 30 sec/rest 1 min
* heavier than last week's 3-4

31

26

22.5

B2. Supinated grip strict pull ups (weighted 10#); amrap unbroken x3; rest 30 sec

4/4/4

B3. Ring to chest isometric hold (ring row position with feet above rings); amsap (-5 sec) x3; rest as needed to recovery

9/7/6

+
12 min amrap:
10 push ups
10 toes to bar
10 strict DB press 35#
10 V-ups
* note where you are at the 10 min mark in comparison to week 1

(At 10 mins: 3+10+10+10+3 v-ups, 7 more reps)

4+10+6 ttb

+
EMOM 12 min:
1- 20 sec adductor side plank/side
2- 16 sec L-sit
3- 44 sec alternating DB hang clean and jerk 35#
4- rest

Done

+
C1. elbow on knee external rotations; 15-20x2/side; rest as needed

10# x20/side x2

C2. passive hang; 90 sec x2; rest as needed

Done

C3. Band pull aparts; 30 reps x2; rest as needed

Done

+
stretching/mobility work 10 min

Done

Didn’t have a spotter on the bench press today and I did 125x3 but didn’t touch my chest.  Right shoulder still a little off from downwinding and some tendinitis in that elbow, only bothered my on the pull ups and push ups, but not terrible.  Pretty happy with everything else.  Thanks!

September 1, 2025

Daily score: 8

Workout:

Mountain biking, 4 hours

Shoulder was tired but didn’t bother me on the bike.  Felt so fit for riding, barely phased me.  Pretty cool.  Thanks!

August 31, 2025

Daily score: 9

Workout:

2.5 hours downwinding

Back and body were feeling so good I was able to really push.  Felt so good and made some progress.  Right shoulder was wasted by the end but stoked at how well my back help up.  What we’re doing is working!  Thanks!