October 30, 2025

Daily score: 7

Workout:

Gymnastics HS

4/4/9/5/8

+
A. Rotational med ball slams; 12 reps x3; rest as needed
https://www.youtube.com/watch?v=2ubF0fUggSc

Done with 30#

B. KB bent press; 6 slow controlled reps x3/side; rest 1 min bw sides

Done with 26#

C1. Side plank powell raises; 12 reps x3/side; rest as needed

Done with 5#

C2. DB rotational torso twists on stability ball; 12 slow controlled reps x3; rest as needed

Done with 25#

C3. Swiss ball plank twists; 24 alt'ing reps x3; rest as needed
https://www.youtube.com/shorts/hq7LPGOiD6Q

Done

+
Ski erg sprint 17 sec @100%
rest 2 min
x3 sets

5 cals each

+
row sprint 22 sec @100%
rest 2 min
x2

Both 7 cals

HS are improving.  Bent press is harder for me on the right, I have to go slower and have a little elbow strain, feels like a good movement for me to work on though.  Same with the Powell raises, harder on the right to get a good position without any strain.  But good for me to build a better movement pattern.  Everything else was great!  Thanks!

October 26, 2025

Daily score: 8

Workout:

#5 - Lower body
A1. Single unders; 60 sec continuous x3; rest 1 min

Done

A2. Box jumps; 8 reps 24" x3 (step down); rest as needed

Done

B1. Single arm DB OH walking lunge; 25.25.25.25 feet x2; rest as needed (switch hands after 25)

Done with 35#

B2. Double KB curtsy lunges; 16-20 alt'ing steps x2; rest as needed

26’s x16

26’s x20

C1. Single leg wall sit; 30 seconds x3/side; rest as needed
C2. Single leg hip extension leg whip; 7 slow contorlled reps x3/side; rest as needed
C3. Hanging L hold flutter kicks; 25 seconds x3; rest as needed

Done

Just the slightest patella soreness on the right during the wall sits but jumping and lunging felt great this week.  Good to get a little leg burn in the lunge combo.  Thanks!

October 25, 2025

Daily score: 8

Workout:

#4 - Upper body Isometric and eccentric strength
A1. DB bench press @4112; 6-8x3; rest 1 min

30x8

35x8x2

A2. Strict press @21x2; 6-8x3; rest 1 min

70x7

70x7

70x7

A3. Ring plank; amsap (-5 sec) w/ turnout x3; rest as needed to recovery

:50/47/:45

+
EMOM 20 min:
1- 20 sec chin over bar isometric hold
2- 10 ring rows
3- 20 bicep curls alt'ing)
4- 45 sec active recovery row
5- rest

Done, 20’s on bi curls except last round with 15’s

+
C1. Overhead rope tricep extensions; 25 reps x2; rest as needed

Done

C2. Elbow on knee external rotations; 12-15 x2/side; rest as needed

12# x15 x2

C3. Shoulder extension plank; 30 seconcds x2; rest as needed

Done

+
stretching/mobility work 10 min

Done

Landmine practice:

Still have a kink in my neck.  Didn’t bother me during this workout but trying like crazy to mobilize it out.  Used our inversion table today, seemed to help.  This whole workout felt great, balanced.  Thanks!

October 24, 2025

Daily score: 8

Workout:

#3- Hand stands + rotational core work + sprints
Gymnastics HS

2/2/10/10/2

+
A. Rotational med ball slams; 10 reps x3; rest as needed
https://www.youtube.com/watch?v=2ubF0fUggSc

Done with 20#

B. KB bent press; 5 slow controlled reps x3/side; rest 1 min bw sides

Done with 26#

C1. Side plank powell raises; 10 reps x3/side; rest as needed

Done with 8#

C2. DB rotational torso twists on stability ball; 10 slow controlled reps x3; rest as needed

Done with 25#

C3. Swiss ball plank twists; 20 alt'ing reps x3; rest as needed
https://www.youtube.com/shorts/hq7LPGOiD6Q

Done

+
Ski erg sprint 15 sec @100%
rest 2 min
x3 sets

4 cals each set

+
row sprint 20 sec @100%
rest 2 min
x2

7 cals both sets

Have an annoying kink in my upper back that is being stubborn.  Happy to get a couple solid parallette HS holds.   The bent press is always such a fun struggle, love it.   Everything else felt great, Swiss plank twist probably the hardest in a good way.  Thanks!

October 22, 2025

Daily score: 7 (some soreness from riding)

Workout:

#2 - Lower body
A1. Single unders; 45 sec continuous x3; rest 1 min
A2. Box jumps; 10 reps 20" x3 (step down); rest as needed

Done

B1. Single arm DB OH walking lunge; 25.25 feet x3; rest as needed (switch hands after 25)

25, 30, 35#

B2. Double KB curtsy lunges; 12-16 alt'ing steps x3; rest as needed

BW x16

26’s x16

26’s x16

C1. Single leg wall sit; 20 seconds x3/side; rest as needed
C2. Single leg hip extension leg whip; 5 slow contorlled reps x3/side; rest as needed
C3. Hanging L hold flutter kicks; 20 seconds x3; rest as needed

Done

I had a really athletic horse lesson the day before and we’ve been making a gravel road so a couple days of gravel shoveling and spreading.  Plus I worked the weekend.  It was so good to get in the gym!  But I could tell my legs were tight/sore from the ride and it was pretty cold this morning.  I did my normal warm up but after the first set of OH lunges my right knee started hurting pretty good at the bottom of each step both when the leading or trailing leg.  I hopped on the bike for 5 mins and it seemed to calm down quite a bit.  I did the 1st set of curtsy’s at body weight and then moved on with weight and just a small amount of discomfort.  Everything else felt great, hope to push the weight more next week.  I also played with the landmine movements you sent, love it.  Thanks!

October 17, 2025

Daily score: 8

Workout:

#1 - Upper body Isometric and eccentric strength
A1. DB bench press @4112; 6-8x2; rest 1 min

25’s x8

30’s x8

A2. Strict press @21x2; 6-8x2; rest 1 min

65x8

70x7

A3. Ring plank; amsap (-5 sec) w/ turnout x2; rest as needed to recovery

:45 

:46

+
EMOM 15 min:
1- 20 sec chin over bar isometric hold
2- 10 ring rows
3- 20 bicep curls alt'ing)
4- 45 sec active recovery row
5- rest

Done, 15’s on the bi-curls

+
C1. Overhead rope tricep extensions; 20 reps x2; rest as needed

Done, blue band

C2. Elbow on knee external rotations; 10-12 x2/side; rest as needed

10# x12

12# x12

C3. Shoulder extension plank; 20 seconcds x2; rest as needed

Done

+
stretching/mobility work 10 min

Done

This all felt pretty easy, I think I need to push the weight next week.  The plank on the rings and shoulder extension plank both felt like a great mobility exercise as well as work.  Thanks!

October 14, 2025

Daily score: 8

Workout:

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

2/2/9/1/4

+
A. Seated medball russian twists; 30 reps x3; rest 1 min

Done with 20

B. Lateral medball throws; 10 reps for max distance/force x3; rest as needed
https://www.youtube.com/shorts/nZkm05hTUNQ

Done with 20

C. Weighted sled rotations; 30 reps x3; rest as needed
https://www.youtube.com/shorts/kx3O8yGrSd0

Done with sled plus 70

D. KB clean to rotational press; 10/side x3; rest as needed
https://www.youtube.com/watch?v=IqdcMbsETG8

Done with 35

E. KB arm bar; 5 slow controlled reps x3/side; rest as needed

Done with 35

+
3 sets:
10 burpees to 6" touch
15 cal row
rest 3 min bw sets

1:37

1:36

1:30

Stoked I got one longer parallette HS hold.  Such a different feeling.  Everything else went really well.  Arm bars felt amazing today.  Thanks!

October 12, 2025

Daily score: 7

Workout:

#8- Lower body Hips/adductors + plyo's
10 min reverse KOT sled drags

Sled plus 70#

+
A1. Anterior tib raises; 35 reps x2; rest as needed
A2. Calf raises; 35 reps x2; rest as needed
A3. Unloaded hip thrusts; 30 reps x2; rest as needed

Done

B. Rear foot elevated single leg squat jumps; 5 reps x2/side; rest as needed

Done

+
Lower body strength & adductors
A1. Single arm DB OHS; 15 reps x2/side; rest 1 min

Done with 15#

A2. Medball rotational lunges; 30 steps x2; rest 1 min

Done with 20#

B. Lateral low box step ups @4111; 12 reps x3/side; rest as needed

Done to 16”

C1. Wall banded hip marches; 20 alt'ing reps with 2 sec pause at the top of each rep x2-3; rest as needed

Done x3

C2. GHD sit ups; 15 reps x2-3; rest as needed

15x3

C3. Single leg sorensen hold; 40 seconds x2-3/side; rest as needed

Done x3

It was pouring outside today.  But I pulled the sled anyway.  Probably about the end of outdoor work.  Legs were feeling fatigue by the low box step ups.  This is a deceptively difficult workout.  Love it.  Thanks!

October 11, 2025

Daily score: 6 (a bit physically tired from farm chores and horseback riding yesterday)

Workout:

#7 - Upper body Strength endurance
A1. Plometric push ups (clap or up to plates); 7 reps x3; rest 30 sec

Done

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

12/9/8

A3. Medball chest throws; 30 reps x3; rest as needed
https://www.youtube.com/shorts/jQDHUgQvbdc

Done with 20#

B1. Weighted eccentric only pull ups; 12 sec chin over bar hold + 24 sec slow controlled lowering x3 sets; rest as needed bw

Done with 20#

B2. Semi rotational band rows; 14 reps x3/side; rest as needed
https://www.youtube.com/shorts/kKVhj65pFp8

Done

+
3 rounds for time:
30 V-ups
15 DB bench press 35#
15 DB push press 35#

12:35

+
C1. Bottoms up double KB isometric holds; 30 seconds x1-2; rest as needed

SA, 26# x1

C2. KB windmills; 5 slow controlled reps x1-2/side; rest as needed

Done with 26# x1

C3. Face pulls; 50 reps x1-2; rest as needed

Done x1

+
stretching/mobility work 10 min

Done

A and B went well.  The 3rft were hard, mostly the push press slowed me down.  Arms were pretty shot after that.  Accessory work and stretching felt amazing.  Thanks! 

October 9, 2025

Daily score: 7 (feeling more normal)

Workout:

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

Seconds 2/4/5/4/3

+
A. Seated medball russian twists; 24 reps x3; rest 1 min

Done with 20#

B. Lateral medball throws; 8 reps for max distance/force x3; rest as needed
https://www.youtube.com/shorts/nZkm05hTUNQ

Done with 20#

C. Weighted sled rotations; 24 reps x3; rest as needed
https://www.youtube.com/shorts/kx3O8yGrSd0

Done, sled plus 70

D. KB clean to rotational press; 7/side x3; rest as needed
https://www.youtube.com/watch?v=IqdcMbsETG8

Done with 35#

E. KB arm bar; 4 slow controlled reps x3/side; rest as needed

Done with 35#

+
For time:
20 burpees
20 cal row
20 burpees

3:33

Still woke up at 4a but felt pretty rested.  Body enjoyed these movement.  Abs are a little sore the next morning.  Thanks!

October 8, 2025

Daily score: 6 (jet lag)

Workout:

#5 - Lower body Hips/adductors + plyo's
10 min reverse KOT sled drags

Done, sled plus 70

+
A1. Anterior tib raises; 30 reps x2; rest as needed
A2. Calf raises; 30 reps x2; rest as needed
A3. Unloaded hip thrusts; 25 reps x2; rest as needed

Done

B. Box jumps; 10 reps x3; rest 1 min (jump down forward and 'stick the landing' with controlled absorption of force)

Done to 24”

+
Lower body strength & adductors
A1. Single arm DB OHS; 12 reps x3/side; rest 1 min

Done with 15#

A2. Medball rotational lunges; 24 steps x3; rest 1 min

Done with 20#

B. Lateral low box step ups @4111; 10 reps x3/side; rest as needed

Done 16”

C1. Wall banded hip marches; 18 alt'ing reps with 2 sec pause at the top of each rep x2-3; rest as needed

Done x3

C2. GHD sit ups @2020; 8-12 reps x2-3; rest as needed

12 reps x3

C3. Single leg sorensen hold; 35 seconds x2-3/side; rest as needed

Done x3

We got home from Italy at 7p last night.  I actually slept pretty okay.  Super happy to get in the gym this morning.  Body is still a bit confused but didn’t feel too bad.  I did probably 5-6 workouts while we were there just out of a need to move.  And we had epic patios with space and views.  Lots of squats, lunges, push ups and burpees.  We did a bunch of walking and some mountain biking but I still felt pretty confined and sluggish.  Just a lot of restaurant food and laziness.  I also got a pretty good cold right off the bat.  It was a fantastic trip though!  Super grateful.  Sicily is a wonderful, rich in culture, place to visit.  

This workout felt great!  Perfect re-entry.  Nothing hurt but it felt challenging.  Thanks!