March 18, 2026

Daily score: 8

#5 - Single leg strength / Isometrics
A. Single Leg Soleus Calf Raise: 10-15 reps/side x4, rest 1 minutes.
*keep your knee bent over your foot
https://www.youtube.com/shorts/rWEYYS-XY_Y

X15

X15

X15

X13

B1. Overcoming Split Squat Iso Hold: 4 reps of 7s ramping contraction x3, rest 5-10s b/t reps, rest as needed.
*empty bar, push into immovable object
https://www.youtube.com/shorts/yrn4Bb8JNyg

Done

B2. Jefferson Split Squat (Yielding Iso) x 20s per side, rest 10s b/t sides, x 4 sets, rest 1 minutes.
*load this heavy so you can sustain the 20s

135

145

145

145

B3. Tempo DBL KB Front Rack Split Squat (2121) x 6-8 reps per side x 4 sets, rest 2-3 minutes.
https://www.youtube.com/shorts/qSBq8FSFFPc

26’s x8

35’s x8 x3

C1. Single leg isometric hip thrust; 30 sec x4/side; rest as needed

Done with 10#

C2. Side plank leg lifts; 10 reps w/ 3 sec pause at the top of each lift x4; rest as needed

Done, broken sets

Great session.  Right calf still a bit weaker on the raises.  Left hip struggles a bit more on the HT holds and leg lifts.  Overall felt strong though!  Thanks!

March 17, 2026

Daily score: 8

#4 - Mikko's 

Warm-Up:
2-3 sets:
30 sec Echo bike
30 sec Row
30 sec Ski
Rest 30-90 sec
*Increase pace each set near target working paces
+
Mikko's taper day
Every 2 min x 21 (7x through)
1 - 60 sec echo @ target effort
2 - 60 sec row @ target effort
3 - 60 sec ski @ target effort

Bike/row/ski cals

16/17/13

16/16/13

15/17/13

15/16/12

15/17/13

15/16/13

15/16/13

My abs were sore for the past threes days, back to normal today.  Chest had two days soreness too.  Today I felt great.  It was actually hard to not go too fast with the 1:1 rest.  I think 15/16/12 is where I really should be but it felt pretty easy today.  Thanks!

March 14, 2026

Daily score: 7

#3 - Jump + KB + DB rotation
A. Light Tier Leaps: 3 x 15-20 reps, rest 60s.

Done

B. Light Tier Split Stance Leaps - lateral: 3 x 15 reps per lead foot, rest 60s.
https://www.youtube.com/watch?v=m3RoLddVPR0
*light tier leaps
https://www.youtube.com/watch?v=etZWDl2II9E

Done

C1. Tempo 4" Front Foot Elevated Split Squat (31x1) x 10 reps per side, rest 30s b/t sides x 3 sets, rest 30s
*35-45#/hand

Done with 35’s

C2. Seated single leg DB calf raise; 8-10x3/side; rest as needed

Done with 50# x10/side

C3. Seated Box Jump to Tall Box x 1.1.1, rest 5s b/t jumps, x 3 sets, rest 2 minutes
*sit on 12" box and jump to a 20" box - your goal is to land as quietly as possible on the box
https://www.youtube.com/watch?v=dWlI31jZj3o

Done

+
12 min EMOM:
1- 30 sec max reps KB snatch R
2- 30 sec max reps KB snatch L
3- 30 sec max reps KB OH reverse lunge alt'ing R OH
4- 30 sec max reps KB OH reverse lunge alt'ing L OH

12-13 reps per set 

35# kb

35’s on the front foot elevated split squats were really heavy for me but doable.  I’m sure I’ll feel that soreness in the glutes tomorrow.  Emom was fun :).   Thanks!

March 13, 2026

Daily score : 7

#2 - Core + Upper Body
Gymnastics hs

3-3-9-6-6

+
A1. Bench press; 6, 6, 6; rest 1 min

85/90/90

A2. Push up; 12, 12, 12; rest 1 min

Done UB

A3. DB flies; 24, 24, 24; rest as needed to recovery

8’s/10’s/10’s

B1. Strict pull ups; 6, 6, 6; rest 1 min

Done UB

B2. Bent over barbell row; 12, 12, 12; rest 1 min

85/85/85 (had to break last set)

B3. Single arm DB rows; 24, 24, 24; rest as needed to recovery

Done with 15#

C1. Overhead DB tricep extensions; 12-15x2; rest 1 min

15’s x12

15’s x13

C2. Seated bicep curls; 20 alt'ing reps x2; rest 1 min

15’s/15’s

+
EMOM 10 min:
1- 20 sec copenhagen plank per side
2- 8 reps Tempo GHD sit ups @2020

Done

Had a good riding lesson this morning.  Felt up for this in the afternoon.  Everything felt good, trying to push the weights and stay unbroken.  Thanks! 

March 9, 2026

 #1 Single leg strength / Isometrics

Daily score: 7

A. Single Leg Soleus Calf Raise: 10-15 reps/side x3, rest 1 minutes.
*keep your knee bent over your foot
https://www.youtube.com/shorts/rWEYYS-XY_Y

Done

B1. Overcoming Split Squat Iso Hold: 3 reps of 7s ramping contraction x3, rest 5-10s b/t reps, rest as needed.
*empty bar, push into immovable object
https://www.youtube.com/shorts/yrn4Bb8JNyg

Done

B2. Jefferson Split Squat (Yielding Iso) x 20s per side, rest 10s b/t sides, x 3 sets, rest 1 minutes.
*load this heavy so you can sustain the 20s

Done with 105

B3. Tempo DBL KB Front Rack Split Squat (2121) x 6-8 reps per side x 3 sets, rest 2-3 minutes.
https://www.youtube.com/shorts/qSBq8FSFFPc

X8 per side x3 with 2, 26# kbs

C1. Single leg isometric hip thrust; 30 sec x3/side; rest as needed

Done

C2. Side plank leg lifts; 10 reps w/ 3 sec pause at the top of each lift x3; rest as needed

Done

This was fun to do some new things.  All split squat variations felt good.  Side plank leg lifts are hard, I broke them into 5/5 to keep the holds legit.  Thanks!

March 8, 2026

Daily score: 6

#12 - Mikko's 

Warm-Up:
2-3 sets:
30 sec Echo bike
30 sec Row
30 sec Ski
Rest 30-90 sec
*Increase pace each set near target working paces

Done x2

+
Broken test
EMOM x 12
1 - AMRAP Echo cals
2 - AMRAP Row cals
3 - AMRAP Ski cals
4 - Rest

17/13/10

16/13/10

17/12/10

*rest 3 min*

EMOM x 12
1 - AMRAP Echo cals
2 - AMRAP Row cals
3 - AMRAP Ski cals
4 - Rest

17/13/9

16/12/9

15/12/9

*rest 3 min*

EMOM x 12
1 - AMRAP Echo cals
2 - AMRAP Row cals
3 - AMRAP Ski cals
4 - Rest

15/13/9

16/12/9

15/13/9

This was again, harder than it looked.   Definitely hard a good chest burn going by the end.  Playing with what is sustainable is such an interesting game.  Definitely made me hungry :).  Thanks!

March 7, 2026

Daily score: 7

#11 - Full body explosive exercises + rotation
A1. Single leg DB goblet hold wall sits; 30 seconds x3/side; rest 40 sec

Done with 20#

A2. Box jumps; 1.1.1.1.1x3; step down/rest 1 min

Done to 24”

B. Hang power clean; build to a tough triple (8.5/10 effort)

100

C. rotational medball slams; 20 alt'ing reps x2; rest as needed

Done with 30#

D. Overhead PVC lunge with rotations; 14 steps w/ 1 sec pause in end range on each rep x2; rest as needed (rotate toward front knee)

Done

E. Turkish gets ups; accumulate 5 reps per side w/ 2 sec pause in each position

Done with 26#

So good to get some gym time.  Had a rigorous riding lesson yesterday and body felt great this morning, huge improvement.  Left leg is harder on the wall sits, that seems to be the sticky hip these days.  Everything else went great!  Thanks!

March 3, 2026

 Daily score: 6 (lower body/back pretty sore)

#10 - Core + Gymnastics + Upper body

Gymnastics bodies - HS

4/8/6/4/7

+
15 min amrap:
15 cal ski
15 DB push press 35#
15 cal row
15 ring rows

3+15 cal ski

+
A1. DB bicep curls; 20 alt'ing reps x2; rest as needed

12’s

15’s

A2. Overhead DB tricep extensions; 20 reps x2; rest as needed

10’s

12’s

A3. 30 face pulls x2; rest as needed

55# band x2

A4. 30 sec side plank per side x2; rest as needed

Done

B. hollow body rock; amsap x2; rest 2 min

1:06

1:03

C. Arch body rock; amsap x1 

:46

Second soreness was real today.  Felt way better as I got moving.  Really happy with HS today,  each kick up I was able to at least pause in balance for a few seconds if not more.  Amrap went way better than I had thought.  The push presses I expected to really slow me down but I was able to bust them out in 9/6 all three rounds.  Accessory work felt great.  Got an ab cramp and a foot cramp on my second round of HB rocks, but worked through it.  Thanks!

March 1, 2026

Daily score: 7

#9 - Lower body Slow Strength
A. Double DB box step ups; 24 alt'ing reps x2; rest 2 min

Done with 25’s

B. Overhead squats @22x1; 8-10x2; rest 2 min
* try to use same weight as last time through for more reps

50x8

50x8

C. Single leg partial pistols to box (parallel) goblet hold; 14 reps x2/side; rest as needed

Done with 10#

+
For time:
80 air squats (parallel)
80 russian KBS
80 alt'ing reverse lunges 35#

53# kb

10:59

+
10-15 min lower body stretching

Done

Really enjoyed doing this workout.  Was good to move some weight after so much yoga and hiking and cardio.  Left leg/hip is weaker on the partial pistols.  All the other movements felt great.  I figured I would be sore but wasn’t too bad the next morning but by that evening and the second day- definitely sore.  Feels good.  I’m off today so I’ll get a chance to move and work it out.  Thanks!

February 25, 2026

Daily score: 8

#8 - Mikko's 

Warm-Up:
2-3 sets:
30 sec Echo bike
30 sec Row
30 sec Ski
Rest 30-90 sec
*Increase pace each set near target working paces

Done

+
Isolated machine intervals, longer
*try to stay at target pace as long as possible

Every 3 min x 5
2 min Echo for cals

Cals: 28/28/28/28/28

+
Every 3 min x 5
2 min Row for cals

30/29/27/27/28

+
Every 3 min x 5
2 min Ski for cals

24/24/25/24/24

+
3 min Echo easy effort
3 min Row easy effort
3 min Ski easy effort

17/29/29

This felt a little less painful than the last Mikko session.  I held pace quite a bit better.  Bruised leg is feeling pretty good.  Had a riding lesson after and a gazillion farm chores.  Thanks!

February 24, 2026

Daily score: 8

#7 - Full body explosive exercises + rotation
A1. Single leg DB goblet hold wall sits; 25 seconds x3/side; rest 40 sec

Done with 20#

A2. Box jumps; 1.1.1.1.1x3; step down/rest 1 min

Done to 24”

A3. Hang power clean; 8 reps x3; rest as needed
* use near top set from last week for more reps this week and same load across

Done with 85

B1. Landmine split switches; 6 reps/side x3; rest as needed

Done with bar plus 30

B2. Landmine rotations; 20 reps x3; rest as needed

Done with bar plus 15

B3. rotational medball slams; 10 alt'ing reps x3; rest as needed

Done with 30# medball

C1. Overhead PVC lunge with rotations; 10 steps w/ 1 sec pause in end range on each rep x3; rest as needed (rotate toward front knee)

Done

C2. Supine barbell windshield wipers; 20 reps x3; rest as needed

Done

As always, so good to get back in the gym.  I did, annoyingly, get kicked in my left lateral thigh in the morning by my baby horse.  She thought she was kicking her sister in a food fight.  It was a half hearted kick thank goodness.  I just have a bruise the next day.  That leg did feel a little tight during the workout but nothing terrible.  I felt light on the box jumps, and love all the landmine and core work.  A little sore all over the next day.  Did so many farm chores too.  Thanks!

February 12, 2026

Daily score: 6 little sore

#6 - Core + Gymnastics + Upper body

Gymnastics bodies - HS
+
12 min amrap:
10 DB strict press 35#
8 ring rows (feet elevated)
6 bench press
4 strict pull ups
2 wall walks
rest 3 min
x2

75# bp

3 rounds

2+10+8+6 bp 

+
16 min EMOM
1- 30 sec seated DB bicep curls
2- 30 sec overhead DB tricep extensions
3- 30 sec face pulls
4- 30 sec side plank (15/side)

Bi’s with 12’s

Tri’s with 10’s

55# band for face pulls

Reps:

Bi’s 14/14/15/15

Tri’s 15/16/16/17

Bands 22/21/22/22

+
A1. hollow body rock; 1:15 x2; rest as needed
A2. Arch body rock; 1:15 x2; rest as needed

Done

That amrap is legit.  The strict press is real heavy.  Broke down to a rep scheme of 3/3/2/2.  Love it.  Emom felt great.  ‘A’ series was tough but no ab cramps, right on the edge though.  Had to take a couple quick breaks.  Thanks!

February 11, 2026

Daily score: 8

#5 - Lower body Slow Strength
A. Double DB box step ups; 20 alt'ing reps x3; rest 2 min

Done with 25’s

B. Overhead squats @22x1; 6-8x3; rest 2 min
* slightly heavier than last week

45x8

45x8

50x7

C. Single leg partial pistols to box (parallel) goblet hold; 12 reps x3/side; rest as needed

Done with 10#

+
12 min amrap:
12 air squats
12 double KB deadlift 53#/hand
12 alternating cossack squats unloaded
12 weighted hip extensions on GHD 25#

4+12+12+12+1 back ext

+
10-15 min lower body stretching

Done

Mild amount of soreness next day.  Love this workout, potent.  Pistols are harder on the left leg.  I accidentally did 13 minutes on the amrap :).  Stretching was so good.  Thanks!

February 7, 2026

Daily score: 8

#4 - Mikko's contin'd progressions

Warm-Up:
2-3 sets:
30 sec Echo bike
30 sec Row
30 sec Ski
Rest 30-90 sec
*Increase pace each set near target working paces
+
Isolated machine intervals, longer
*try to stay at target pace as long as possible

Every 2 min x 5
1:30 Echo for cals

25/24/24/25/25 cals per interval

+
Every 2 min x 5
1:30 Row for cals

24/20/20/20/20

+
Every 2 min x 5
1:30 Ski for cals

19/17/18/17/17

+
3 min Echo easy effort
3 min Row easy effort
3 min Ski easy effort

Done

The bike and ski felt pretty good and sustainable.  I think I’ve picked too high a target on the row, dropped off pretty hard.  Thanks!

February 3, 2026

Daily score: 5 (post night shift)

#3 - Full body explosive exercises + rotation
A1. Single leg DB goblet hold wall sits; 20 seconds x3/side; rest 40 sec

Done with 20#

A2. Box jumps; 1.1.1.1.1x3; step down/rest 1 min

Done to 24”

A3. Hang power clean; 6 reps x3; rest as needed
* heavier per set on A3

75/80/85

B1. Landmine split switches; 6 reps/side x2; rest as needed

45# bar +25

45# +30

B2. Landmine rotations; 20 reps x2; rest as needed

45# +15 x20 x2

B3. rotational medball slams; 10 alt'ing reps x2; rest as needed

Done with 30# mb

C1. Overhead PVC lunge with rotations; 10 steps w/ 1 sec pause in end range on each rep x2; rest as needed (rotate toward front knee)

Done

C2. Supine barbell windshield wipers; 20 reps x2; rest as needed

Done

Kinda all over sore and tired from working all night but I wanted to move and stay awake.  This actually went really well.  Worked some soreness out.  Everything felt good.  Thanks!

February 2, 2026

Daily: 8

#2 - Core + Gymnastics + Upper body

Gymnastics bodies - HS

2-5-10-8-12

+
20 min amrap:
10 DB strict press 35#
8 ring rows (feet elevated)
6 bench press
4 strict pull ups
2 wall walks

75# bp

4+10+3 ring rows

+
12 min EMOM
1- 30 sec seated DB bicep curls
2- 30 sec overhead DB tricep extensions
3- 30 sec face pulls
4- 30 sec side plank (15/side)

12’s for curls, 10’s for tri’s, 55# band for face pulls

Bi’s: 12/14/14

Tri’s: 14/16/16

Face pulls: 18/20/20

+
A1. hollow body rock; 1 min x2; rest as needed
A2. Arch body rock; 1 min x2; rest as needed

Done

Fairly sore lower body/back from previous day.  The strict press were heavy for me in this one.  Broke down to sets of 2.  Amrap was definitely a pump and challenging.  Emom was fun.  I struggled to do a minute unbroken on both the hollow body and arch body rocks.  Definitely sore the next day!  Thanks!

February 1, 2026

Daily score: 9

#1 - Lower body Slow Strength

A. Double DB box step ups; 20 alt'ing reps x2; rest 2 min

Done with 25’s

B. Overhead squats @22x1; 6-8x2; rest 2 min
* light load

35x8x2

C. Single leg partial pistols to box (parallel) goblet hold; 10 reps x3/side; rest as needed

Done with 10#

+
10 min amrap:
10 air squats
10 double KB deadlift 53#/hand
10 alternating cossack squats unloaded
10 weighted hip extensions on GHD 25#

4+10+10+10

+
10-15 min lower body stretching

Done

Legs so sore the next day!  Super fun to do new stuff.  Enjoyed all of it.  Been forever since I overhead squatted with a bar and felt pretty good.  Tried the pistols with 20# first and there was no way on the left leg.  10# was good, will try a little more next time.  Amrap was fun, low back got pumped with the hip extensions and DL’s.  Thanks!

January 28, 20267

Daily score: 7

Day 13 - Mikko's Triangle Prep

Warm-Up:
2-3 sets:
30 sec Echo bike
30 sec Row
30 sec Ski
Rest 30-90 sec
*Increase pace each set near target working paces
+
Isolated machine build, gears
40 sec Echo @ target effort
40 sec Echo @ initial test pace or slightly slower
40 sec Echo @ target effort
30 sec Rest x 5 sets

16/14/16 cal/min goal

146 cals total

+
40 sec Row @ target effort
40 sec Row @ initial test pace or slightly slower
40 sec Row @ target effort
30 sec Rest x 5 sets

1000/900/1000’s cals/hr goal

31/30/29/28/28 cals

+
40 sec Ski @ target effort
40 sec Ski @ initial test pace or slightly slower
40 sec Ski @ target effort
30 sec Rest x 5 sets

850/750/850 cals/hr goal

27/24/23/23/23 cals

I did this after work which is a different time of day for me to workout but I felt good going into it.  I could NOT hold my paces though.  I fell off pace on the 3rd round on the bike, pretty big drop, felt like I was pedaling through sand.  I rallied a bit for round 4/5 but not back up to round 1/2’s output.  Started at 16/14/16 flagged to 15/13/15 if I had to estimate.  Same on rower but more of a slow decline.  Slow decline on ski too.  This felt harder than the test.  Definitely made me hungry for dinner.  Thanks!

January 26, 2026

Daily score: 6

Day 12 - Full body explosive exercises
A. DB hang power clean and split jerk; 18 alt'ing reps x3; rest 2 min

Done with 25’s

B. Landmine split switches; 8 reps/side x3; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg

Done with 35# bar + 30#

C. DB eccentric squat vertical jumps; 1.1.1.1.1x3; rest 15 sec/rest 3 min (5 sec controlled eccentric, explosive jump)
* +5-10# from last 2 weeks

Done with 30’s

+
3 sets:
17 sec max effort ski erg
43 sec rest
17 sec max effort air bike
43 sec rest
17 sec max effort row

rest to full recovery to repeat effort 

Ski/bike/row:

5/10/6

6/11/7

5/11/7

I did this after work.  Felt so good to get to move after being locked up all day.  The clean and j’s were real hard x18, took all my grit.  Grip definitely got smoked.  Everything else felt great.  A bit sore the next day, glutes.  Thanks!

January 24, 2026

 Daily score: 7

Day 11 - Core + Gymnastics + Upper body

Gymnastics bodies - HS

5-15-3-3-3

+
A1. Single arm/single leg plank; 30 sec x5/side; rest 30 sec

Done

A2. Strict pull isometric; amsap chin over bar hold x5; rest 30 sec

30/32/32/20/23

A3. Max rep strict press 65# in 90 sec x5; rest 30 sec

17/17/16/14/14

A4. Ring rows; amrap unbroken x5; rest as needed to full recovery

22/21/21/20/20

B1. Split stance uneven barbell rotations; 8 reps w/ 3 sec pause at end range of each rep x2/side; rest as needed (use no weight for first set. then add slowly if you have balance)
https://www.youtube.com/shorts/dk_lUlrz67c

35# bar +10#  x8/side x2

B2. Split stance single side landmine rotation; 12 reps x2/side; rest as needed
https://www.youtube.com/watch?v=dx09vfYv5J4

45# bar +10# x12/side x2

C. Seated straddle lift offs; 30 alt'ing reps with 5 sec hold and pointed toe on each rep x2; rest as needed bw sets 

Done

So interesting how I can get a great long HS hold and then struggle to just pause under control again. The parallette work is really improving my flat HS control that I do in warm up though, pretty cool.  This arm series is legit.  I’ve been a bit smoked lately, too much stress, and I think it may show in some to my numbers this week.  But I am really enjoying the physical stress vs life stress.  All went well.  Thanks!

January 23, 2026

Daily score: 6

Workout:

Day 10 - Slow Strength
A1. Landmine single leg hip thrusts; 15-20x3/side; rest as needed
https://www.youtube.com/shorts/jYmsoccS27w

Bar +35 x15/side x3

A2. Sumo stance goblet hold good mornings; 12-15x3; rest as needed

53# x15 x3

B1. Front foot heel elevated split squat; 4-5x3/side; rest as needed * 2 sec pause at bottom and try to keep back leg straight unlike vid
https://www.youtube.com/shorts/oQlhgK-RPmI

15’s x5/side

20’s x5/side x2

B2. Spanish squat; 14 reps with 3 sec pause at 90 degrees on each rep x3; rest as needed
https://www.youtube.com/shorts/lAQqtYaJALo

Done with 20# kb

C1. Seated good mornings; 7 reps with 5 sec hold on each rep x2; rest as needed

Done with 55#

C2. Couch stretch; 50 sec x2/side; rest as needed

Done

C2. Single leg sorensen hold; 40 sec x2/side; rest as needed

Done

C3. Single leg calf raises; 28 alt'ing reps x2; rest as needed
* up on both legs, 3 sec lowering and 3 sec hold on one leg, then back up with both, switch legs

Done

C4. Anterior tib raises; 60 reps w/ 2 sec pause on each rep x2; rest as needed

Done

So good to get some balance and peace back in my life.  It was hard to motivate for this workout, that always happens when it’s been awhile.  But once I got going I felt really good.  Very mildly sore the next day and excited to get back in the gym.  Thanks!

January 19, 2026

Daily score: 5 (just smoked from lots of stress)

Day 9- Mikko's Triangle Prep

Warm-Up:
2-3 sets:
30 sec Echo bike
30 sec Row
30 sec Ski
Rest 30-90 sec
*Increase pace each set near target working paces

X3

+
Isolated machine build
30 sec Echo @ target effort
30 sec Echo @ initial test pace or slightly slower
30 sec Echo @ target effort
30 sec Rest x 5 sets

16/14/16 cals/min

122 cals total

+
30 sec Row @ target effort
30 sec Row @ initial test pace or slightly slower
30 sec Row @ target effort
30 sec Rest x 5 sets

1000s/900s/1000s cals/hr

121 cals total

+
30 sec Ski @ target effort
30 sec Ski @ initial test pace or slightly slower
30 sec Ski @ target effort
30 sec Rest x 5 setsLower body 

850/750/850 cals/hr

105 cals total

To say I’ve had a lot going on would be an understatement.  I had a patient code and die on Friday, first dressage horse show on the weekend, and then Monday/Tuesday I was doing deposition stuff with lawyers for a different case that I had given a break in.  I am finally on the other side of all that.  I did get this workout in despite feeling spent, I knew I needed to move.  Hitting the targets did feel harder than last week but overall I felt way better after.  Also, want to share the huge success: I rode for hours over the weekend (On my horse) and my body handled it so well!  A little inflammation in the left hip but not bad and low back is perfect.  Progress!

January 13, 2026

Daily score: 7

Day 8 - Full body explosive exercises
A. DB hang power clean and split jerk; 16 alt'ing reps x3; rest 2 min

Done with 25’s

B. Landmine split switches; 7 reps/side x3; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg

Done with 45# bar plus 25#

C. DB eccentric squat vertical jumps; 1.1.1.1.1x3; rest 15 sec/rest 3 min (5 sec controlled eccentric, explosive jump)
* same load as last week

Done with 25’s

+
3 sets:
15 sec max effort ski erg
45 sec rest
15 sec max effort air bike
45 sec rest
15 sec max effort row
rest to full recovery to repeat effort 

Cals ski/bike/row

5/9/5

5/10/6

4/9/6

Feeling a little tired but excited to use gym time where I can find it.  The clean and j’s are a grip/endurance challenge, and fun.  Everything else was smooth, went well.  Had a riding lesson after.  A little stiff all over the next day.  Thanks!

January 12, 2026

 Daily score: 8

Day 7 - Core + Gymnastics + Upper body

Gymnastics bodies - HS

3-7-9-11-6

+
A1. Single arm/single leg plank; 30 sec x4/side; rest 30 sec

Done

A2. Strict pull isometric; amsap chin over bar hold x4; rest 30 sec

40/41/40/40

A3. Max rep strict press 65# in 90 sec x4; rest 30 sec

16/17/17/16

A4. Ring rows; amrap unbroken x4; rest as needed to full recovery

20/21/21/22

B1. Split stance uneven barbell rotations; 5 reps w/ 3 sec pause at end range of each rep x4/side; rest as needed (use no weight for first set. then add slowly if you have balance)
https://www.youtube.com/shorts/dk_lUlrz67c

35# bar + 10# x5/side x4

B2. Split stance single side landmine rotation; 10 reps x4/side; rest as needed
https://www.youtube.com/watch?v=dx09vfYv5J4

45# bar + 10# x10/side x4

C. Seated straddle lift offs; 20 alt'ing reps with 5 sec hold and pointed toe on each rep x3; rest as needed bw sets 

Done

Love love the core/rotational work in this session.  Arms were pumped after the A series.  Had a nice horse ride lesson after and no back or hip pain!  It’s working!!!  Thanks!

January 11, 2026

Daily score: 8

Day 6 - Lower body Slow Strength
A1. Landmine single leg hip thrusts; 12-15x3/side; rest as needed
https://www.youtube.com/shorts/jYmsoccS27w

Bar +35 x13/side x3

A2. Sumo stance goblet hold good mornings; 10-12x3; rest as needed

53# x12 x3

B1. Front foot heel elevated split squat; 4-5x3/side; rest as needed * 2 sec pause at bottom and try to keep back leg straight unlike vid
https://www.youtube.com/shorts/oQlhgK-RPmI

With 15’s 5/side x3

B2. Spanish squat; 12 reps with 3 sec pause at 90 degrees on each rep x3; rest as needed
https://www.youtube.com/shorts/lAQqtYaJALo

With 20# kb x12 x3

C1. Seated good mornings; 6 reps with 5 sec hold on each rep x2; rest as needed

Done with 55#

C2. Couch stretch; 40 sec x2/side; rest as needed

Done

C2. Single leg sorensen hold; 30 sec x2/side; rest as needed

Done

C3. Single leg calf raises; 24 alt'ing reps x2; rest as needed
* up on both legs, 3 sec lowering and 3 sec hold on one leg, then back up with both, switch legs

Done

C4. Anterior tib raises; 50 reps w/ 2 sec pause on each rep x2; rest as needed

Done

Love the landmine hip thrusts, probably my favorite version of them.  Potent.  I just couldn’t hold a kb heavier than the 53 in the goblet position for the good mornings today.   Don’t know if it was my hands or my back but wasn’t working.  53 felt good.  Everything else was awesome, love the stretching.  Thanks!