June 21, 2026

Daily score: 5 (long day of riding yesterday at horse clinic in sun and very little water)

#5 - Leg Strength
A. Low bar box squat; 5x5; rest 2 min
* 135-150 for all sets w/ less rest this week

135/145/150/150/155

B1. Single leg isometric wall sides; 30 sec x3/side; rest 1 min
* goblet hold this week

Done with 15#

B2. Skater jumps; 10 reps x3; rest as needed
* jump over a low hurdle this week. film and post to blog

Done

+
5 min amrap:
50 foot DB walking lunges 35#/hand
10 double DB deadlift

DL with 50’s

3 rounds plus 15’ lunge

+
C1. Extended ROM calf raises @2222; amrap unbroken x2; rest 1 min

17/19

C2. Band ankle inversion/eversions; 45 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=8GSI4R2rc6s&t=78s

Done

Yesterday was a looong hot sweaty day that ended hauling horses home in a ton of traffic.  My HRV was in the toilet this morning.  I still felt like working out.  Squats actually felt great.  It was the amrap where I hit a wall, that just felt super hard for what it was.  Did it all without issue though.  Gonna try and take it easy the rest of the day.  Thanks!

June 17, 2026

Daily score: 8

#4 - Handstand drills + pulling upper / landmine
A. Split jerk; 1 rep on the 40 sec x30 reps @7/10 RPE; focused on strong lockout and finish position. Switch legs per rep

Done with 95#

B. Landmine clean and jerk; 5 reps x3/side; rest as needed

Done with 35# bar + 35#

C. Gymnastic drills from session 2 or Thoracic bridge follow along cherry picking 15-20 min

Done, bridge work 

+
20 min emom:
1- 20 sec side plank per side
2- 30 sec hanging L hoid (bent knee if needed)
3- 40 sec sandbag bear hug march
4- 50 sec sorensen hold

Done 

Fun session.  A and B felt great.  Happy about getting a step lower on the thoracic bridge on the stall bars.  Learning to relax into it a bit.  Emom was actually pretty challenging.  Thanks!

June 16, 2026

Daily score: 7

Strongman, Reactivity, hand eye coordination, movement complexity

A. Tennis ball juggling drills 10-15 min - send best number of throws trying to keep three balls in the air simultaneously.

Done

B. Alterate arm throw and catch into wall - 5-10 min (throw with right hand into wall, then switch stance and catch with left hand and throw it back. alternate back and forth)

Done

C. KB clean and jerk; 10 reps x3/side; rest 1 min bw sides 

Done with 35#

D. Sandbag kang squats; 10 reps x3; rest 90 sec

Done with 100#

E. Farmers/waiters carry; 100 feet x3; rest as needed (switch hands after 50 feet. farmer heavy, OH moderate)

Handle +70#/ 35# OH

+70/ 30# OH

*70/ 30# OH

I had fun with the tennis ball stuff again.  Progress is slow but happening.  KB clean and jerk is a little stickier on the right shoulder, just the eccentric.  Lang squats are fun!  I went a bit too heavy on the OH part of the carries.  But it was a fun challenge.  A little sore the next day :).  Thanks!

June 13, 2026

Daily score: 8

Handstand + pressing upper

20 min self directed

Done

+
15 min gymnastics bodies (this week go back and pick 2-3 of the lower exercises and mobility drills from the past that you've already past and revisit them as if we are building back up the ladder

Done- wall facing holds and shoulder taps, straddle reps, shoulder stand

+
A1. Amrap (-2) TTB x3; rest 2 min

6/7/7

A2. Amrap (-2) ring push ups x3; rest 2 min

10/11/11

A3. Ring rows; amrap (-2) x3; rest 2 min

19/19/18

B1. Elbow on knee external rotations; 12-15x3/side; rest 1 min

10# x15 x3

B2. Hollow body PVC in band straight arm lat pull downs; 20 reps x3; rest 1 min

Done

+
Ski erg sprint 15 sec @100% 
rest 30 sec 
x4 sets

Done,29 cals total

Been so busy from the moment this workout was done, just blogging it now.  I enjoyed the HS work and my form is improving and feeling more stable despite not being able to hold much beyond 10s.  The A series felt good and strong.  No issues.  Thanks!

June 12, 2026

Daily score: 8

A. Low bar box squat; 5x5; rest 3 min

125, 135, 140, 145, 145

B1. Single leg isometric wall sides; 30 sec x3/side; rest 1 min 

Done

B2. Skater jumps; 10 reps x3; rest as needed (stick the landing, only jump as far as you're comfortable to control and stick) 

Done

C1. DB step ups; 20 reps 20" box x3; rest 90 sec

Done with 35’s

C2. Copenhagen plank; 20 sec x3/side; rest 90 sec

Done

D1. Extended ROM calf raises @2222; amrap unbroken x2; rest 1 min

13/18

D2. Band ankle inversion/eversions; 40 reps x2/side; rest 1 min 
https://www.youtube.com/watch?v=8GSI4R2rc6s&t=78s

Done

Legs felt really strong on the squats.  Felt more limited by the weight on my back/neck with a low bar.  DB’s were heavy on the step ups but managed.  Good to get in the gym.  Thanks!

June 7, 2026

Daily score: 8

#12 - Handstand drills + pulling upper
A. Gymnastic drills from session 2 - 15 min pick some of the ones you liked and felt good in low volume today as a warm up

Done

B. Thoracic bridge follow along
--> try to do a little bit more than last week
https://www.youtube.com/watch?v=7ZwFOD2INHY

Done

+
Every 2 min x6 sets (3/each)
odd- 1 weighted pull ups
even- 8 bent over barbell rows
* heavier than last time

35# and 95#

Super happy with the HS improvement.  Also did way better with the bridge video.  Stupid hard still but it is getting into my body, bending me.  Stoked to pull up 35#, seems like it’s been a bit since I did that much.  Thanks!

June 5, 2026

Daily score: 8

Workout:

Horse ride followed by first day of the season winging

The River was pretty wild, tons of wind and current.  But it was great to shake the dust off and get some good rides.  I was also ejected quite a few times as the gusts were so strong.  Had a blast and excited to get back out there.

June 2, 2026

Daily score: 9

#11 - Strongman, Reactivity, hand eye coordination, movement complexity, crawling
A. Tennis ball wall coordination drills - 30 min (pick 5 of the drills int he video to play with)
https://www.youtube.com/shorts/p16RgAS0xBE

Done

B. Sled drag bear crawl; 50 feet x5; rest 2 min (heavy as you can keep moving)

Sled plus 135 x5

C1. Lateral sled drag; 50 feet x5/side; rest 90 sec

Sled plus 90 x5

C2. Sandbag bear hug carry; 100 feet x5; rest 90 sec

100# x5

D.15 min locomotion drills (pick 3-5 to play with)
10 Different Animal Walk Exercises - https://www.youtube.com/watch?v=14BjRxE7f1o

Duck walk, gorilla, bunny hop, crab walk

Done

Took a video of the juggling that’s barely a start but will be fun to catch progress.  Better than last week!  The sled/sand bag work was tough today!  It was super hot and the grass was much different and harder to pull through than last week.  Love this stuff though.  Thanks!

June 1, 2026

Daily score: 8

#10 - Handstand + pressing upper
A. Back to wall HS head positioning drill:
https://www.youtube.com/watch?v=F_-NzUdEm4E
* try to accumulate 5x1 min holds manipuating your head position. If you fall off the wall you can just accumulate the 1 min.

Done

B. Pike to headstand tech work 10 min
https://www.youtube.com/shorts/A3JHGczEL8A

Done

C. Headstand into somersault:
https://www.youtube.com/watch?v=iAdfvMOPKhM

Done

D. Bail out technique work - 15 min
https://www.youtube.com/shorts/eVjafa6NVI0
(* use the wall drill at the end. practice this in both directions)

Done

+
Every 2 min x6 sets (3/each)
odd- 2 bench press
even- 6 DB strict press
* heavier than last time

115 bench

35’s press

Always so nice getting to talk with you and extra fun to see your new place!  Thanks for making that time :).  

Enjoyed my handstand work.  Wish I had videoed my cartwheels a few weeks ago because the one on my bad side (right hand down first) has really improved.  I feel like my somersault is a bit better too.  Lifting was great.  Thanks!

May 31, 2026

Daily score: 9

Workout:

2 hours mtn biking

I felt like I could have gone all day but the group i was with was done.  Still great to get out and did a couple good climbs.

May 27, 2026

Daily score: 8

#9 - Leg Strength
A. Hip thrust; build to a 5 rep max with a 5 sec hold on the last rep

215

B. Rear foot elevated DB split squats; 8-10x5/side; rest 1 min bw sides

Done with 25’s x10/side x5

C. Single arm DB OHS; 10 reps x5/side; rest 1 min (3121 tempo)

Done with 10#

D1. Single leg calf raises; 10-12x5/side; rest 1 min bw sides

12/side x5

D2. Anterior tib raises; 30 reps 5; rest 1 min 

Done

Dang that was a lot of squats.  This is such a potent workout.  I feel like I’ve adapted some over the weeks though and won’t be as sore as the first time.  Right calf still lower amplitude on the calf raises than the left.  Thanks!

May 26, 2026

Daily score: 8

 #7 - Strongman, Reactivity, hand eye coordination, movement complexity, crawling

A. Tennis ball wall coordination drills - 30 min (pick 5 of the drills int he video to play with)
https://www.youtube.com/shorts/p16RgAS0xBE

Done

B. Sled drag bear crawl; 50 feet x5; rest 2 min (heavy as you can keep moving)

Sled +145/155/155/155/155

C1. Lateral sled drag; 50 feet x4/side; rest 90 sec

Sled +105/105/115/115

C2. Sandbag bear hug carry; 100 feet x4; rest 90 sec

Done with 100#

D.15 min locomotion drills (pick 3-5 to play with)
10 Different Animal Walk Exercises - https://www.youtube.com/watch?v=14BjRxE7f1o

Done

I thiiiink I improved with the tennis drills.  I definitely had fun.  Kinda juggling with 2 balls.  Time went by pretty fast.

Sled work felt great!  Thanks!

May 25, 2026

Daily score: 8

 #8 - Handstand drills + pulling upper

A. Gymnastic drills from session 2 - 15 min pick some of the ones you liked and felt good in low volume today as a warm up

Done

B. Thoracic bridge follow along
--> try to do a little bit more than last week
https://www.youtube.com/watch?v=7ZwFOD2INHY

Done

+
Every 2 min x6 sets (3/each)
odd- 2 weighted pull ups
even- 10 bent over barbell rows
* heavier than last time

20# on the pull ups, 85 on rows

I went out of order today because it was pouring and the sled work seemed better done on a dry day.  Great refresher on HS today, really feeling improvement.  I was able to do a lot more in the video though it is still super challenging.  Goes by fast though.  Emom was great!! Thanks!

May 23, 2026

Daily score: 8

#6 - Handstand + pressing upper

A. Back to wall HS head positioning drill:
https://www.youtube.com/watch?v=F_-NzUdEm4E
* try to accumulate 5x1 min holds manipuating your head position. If you fall off the wall you can just accumulate the 1 min.

Done

B. Pike to headstand tech work 10 min
https://www.youtube.com/shorts/A3JHGczEL8A

Done

C. Headstand into somersault:
https://www.youtube.com/watch?v=iAdfvMOPKhM

Done

D. Bail out technique work - 15 min
https://www.youtube.com/shorts/eVjafa6NVI0
(* use the wall drill at the end. practice this in both directions)

Done

+
Every 2 min x6 sets (3/each)
odd- 3 bench press
even- 8 DB strict press
* heavier than last time

105 on bench and 25’s for press 

My body is starting to figure the improved handstand position out!  I felt like I had some real break throughs today.  Interestingly, it’s easier on my wrists and hands and I feel more stable with my hands right under my shoulders.  Still pretty stiff rolling out of the headstand but feeling better.  Emom felt great!

May 20, 2026

Daily score: 8

#5 - Leg Strength
A. Hip thrust; build to a 7 rep max with a 10 sec hold on the last rep

175

B. Rear foot elevated DB split squats; 8-10x4/side; rest 1 min bw sides

Done with 25/hand

C. Single arm DB OHS; 10 reps x4/side; rest 1 min (3121 tempo)

Done with 10#

D1. Single leg calf raises; 10-12x4/side; rest 1 min bw sides

12/side x4

D2. Anterior tib raises; 30 reps 4; rest 1 min 

Done

Second day soreness again from this one but not as bad as last week.  This was definitely a challenge again.  And legs felt shaky after.  Love it.  Thanks!

May 18, 2026

Daily score: 6 (did this after driving 4 hours home from mtn bike trip)

#4 - Handstand drills + pulling upper
A. Gymnastic drills from session 2 - 15 min pick some of the ones you liked and felt good in low volume today as a warm up

Done

B. Thoracic bridge follow along
--> This is very challenging so do not expect to do all the movements, and expect to add extra rest in here. session 1 maybe expect you would do about half the volume. and you will need to find some regressions of the movements. but report in how you feel
https://www.youtube.com/watch?v=7ZwFOD2INHY

Done

+
Every 2 min x6 sets (3/each)
odd- 3 weighted pull ups
even- 12 bent over barbell rows

12.5#/75#

Handstands are coming along.  I do appreciate the drills and feel like that variety is helping me shift the balance into my core, less in my hands.

Oh that video…wow.  I have some weaknesses I didn’t even know about.  First- one of the very first exercises where they sit and put their hands behind them straight with fingers touching…yeah, no way my hands could touch.  Also the pulses into reverse plank with the knees bent, ouch.  My shoulders and elbows are so tight!  I did okay through the middle bit.  Then came the bridges.  I can push up into a bridge with my feet about 20-24 inches high.  But I don’t look like them.  Push ups seemed like an irresponsible idea lol.  So I just did some holds.  Hip taps also laughable.  I can barely reach back and walk down the wall.  Some of it feels like neck tension.  So wow.  I have plenty of thoracic extension to gain!  I am sore the next day but not terrible.  

Emom went great.  Thanks!

May 17, 2026

Daily score: 9

Workout:

4 hours mtn bike

Out on our favorite trails in central Oregon.  Felt great!  Legs/lungs never got tired.  Just some hip stiffness the next day.

May 15, 2026

Daily score: 8

#3 - Strongman, Reactivity, hand eye coordination, movement complexity, crawling
A. Tennis ball wall coordination drills - 30 min (pick 5 of the drills int he video to play with)
https://www.youtube.com/shorts/p16RgAS0xBE

So interesting

B. Sled drag bear crawl; 50 feet x5; rest 2 min (heavy as you can keep moving)

115/130/140/140/140

C1. Lateral sled drag; 50 feet x3/side; rest 90 sec

Done with 105

C2. Sandbag bear hug carry; 100 feet x3; rest 90 sec

Done with 100#

D.15 min locomotion drills (pick 3-5 to play with)
10 Different Animal Walk Exercises - https://www.youtube.com/watch?v=14BjRxE7f1o

Did duck, gorilla, crab, bunny

Tennis ball exercises were so fun!  I definitely suck at all of it but was also cool to see some improvement in 30 mins.  Fascinating feeling my brain try and build connections. Really brought me into my body and focus.  I’m determined to learn to juggle now.  I know I could do it as a kid at one point.  I played volleyball and notice that my left hand still throws a more consistent height and direction, maybe from serving tosses?  Anyhow, love this.

Sled work felt soooo good.  My hips still get ‘tight’ sometimes from bike/horse riding and I feel like the sled work helps.  

The animal movements are always harder than they look but a great stretch/cool down.

Thanks!

May 13, 2026

Daily score: 7 (legs sore)

#2 - Handstand + pressing upper
A. Back to wall HS head positioning drill:
https://www.youtube.com/watch?v=F_-NzUdEm4E
* try to accumulate 5x1 min holds manipuating your head position. If you fall off the wall you can just accumulate the 1 min.

Done

B. Pike to headstand tech work 10 min
https://www.youtube.com/shorts/A3JHGczEL8A

5reps x5

C. Headstand into somersault:
https://www.youtube.com/watch?v=iAdfvMOPKhM

Done

D. Bail out technique work - 15 min
https://www.youtube.com/shorts/eVjafa6NVI0
(* use the wall drill at the end. practice this in both directions)

Done

+
Every 2 min x6 sets (3/each)
odd- 5 bench press
even- 10 DB strict press

90 bench press

20’s db strict press

On the first drill I made all 5 hold unbroken with one foot on and off the wall.  That was hard though.  Pike to headstand felt great, a nice core workout.  I always feel clunky with somersaults, like I don’t flex enough to smooth it out.  Also I noticed in the video how bent I was at the hip even when I thought my legs were straight over head.  Lots of room to improve there.  Bail out tech was great falling over my right, the way I always exit, but horrible trying to go the other way, super interesting.  I discovered I can’t cartwheel that way either.  Go figure.  Emom was great.  Thanks!

May 12, 2026

Daily score: 8

#1 - Leg Strength
A. Hip thrust; build to a 10 rep max with a 15 sec hold on the last rep

145

B. Rear foot elevated DB split squats; 8-10x3/side; rest 1 min bw sides

25/hand x10 x3

C. Single arm DB OHS; 10 reps x3/side; rest 1 min (3121 tempo)

10# x10/side x3

D1. Single leg calf raises; 10-12x3/side; rest 1 min bw sides

12/side x3

D2. Anterior tib raises; 30 reps x3; rest 1 min 

Done

Some second day soreness going on.  Mostly quads.  Riding both my horses today oughtta help work it out.  So enjoyed this work out though and pushing my legs.  Right calf raises are still weaker than left.  Thanks!

May 10, 2026

Daily score: 6 (too busy of a weekend)

Workout:

I warmed up and did some HS work, then:

22 mins:

Sled pull 200 ft

Reverse sled pull 200 ft

Sled plus 45 (did first out at back with 60 and was wicked hard)

I needed to move after a lot of family time all day.  This just felt good.

May 9, 2026

Daily score: 9

Workout:

3 hours mtn biking

Back to one of my favorite trails with a long road climb and some more technical downhill.  Had a blast and felt great!

May 7, 2026

Daily score: 8

#8- Endurance
Every 10 min x6 sets (1 hour)
500m row for time

2:03

1:52 

1:58

1:55

1:56

1:55

I had planned to do this after work one night but got home too late.  Definitely not my favorite duration of effort, I start hurting at about 1 min.  The 1:52 time hurt.  But proud when I had them all done :).  Feeling good, doing tons of yard work and riding horses.  Hope to get on the bike again this weekend.  Thanks!

May 3, 2026

Daily score: 8

#7- Jump + KB + power machines
A. Penguin hops (single unders no rope hands on hip) 120 reps AFAP x3; rest 2 min

Done

B. Skater jumps; 8 reps x3; rest as needed (stick the landings, only jump so far as you can control)

Done

C. KB bent press; 5 reps x3/side; rest as needed

Done with 26#

D. Barbell windshield wipers; 24 reps x3; rest as needed

Done, 75# on bar

+
For time:
10 cal row
40 wall balls
10 cal row

3:01, 14# ball

+
20 min easy bike cool down

143 cals

Had fun with all this.  Bent press still harder on my right/dominant arm.  Shoulder just a little sticky.  Was fun to to a kick burn with the row and wall balls.  Marc did it with me so went a little harder.  Feeling good!  Thanks!

May 2, 2026

Daily score: 8

#6- Core + Upper Body

Gymnastics hs:

5 attempts at rebalancing FS hold with head tucked as in video

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

95#

A2. sotts press; 12, 12, 12 rest 1 min

20#

A3. Strict dip; 24, 24, 24; rest as needed
* increase weight of A1 from last time

Done

+
12 min amrap:
20 sec side plank/side
10 knees to elbow
20 sec single leg sorensen hold/side

4 rounds plus 20/20 plus 10

+
15 min EMOM
1- 35 sec band tricep extensions
2- 35 sec band bicep curls
3- 35 sec band face pulls

Done

Sorry the video is in a weird place.  I’m not a millennial, I struggle.  Just happy it’s there.  

This is what I played around with on the HS.  I can feel I have some relearning to do.  But that’s the joy of life.  You know I want to be doing it ‘the right’ way :).

Went up in weight on the push press, felt good but definitely nearly maxed on last set.  Did dips in sets of 8 this week and felt solid.  Everything else went great and not too sore next day!

Thanks!

April 28, 2026

Daily score: 8

#5- Single leg strength
A1. DB floating lunge calf raise isometric; 30 sec x3/side; rest 90 sec

Done with 20’s

A2. Single leg landmine hip thrust isometrics; 30 sec x3; rest 90 sec
* heavy as you can take this with an attempt at maximal contraction for the whole 30 sec

+55

+55

+45

B1. Single arm KB snatch into revrese lunge; 6 reps x2/side; rest 1 min

Done with 35#

B2. single arm OH cossack squats; 6 slow controlled reps x2/side; rest 1 min

Done with 10#

C1. Single leg split stance deadlifts; 7 reps x3/side; rest as needed
https://www.youtube.com/shorts/hbvyUrVTYBI

Done with 95

C2. Single leg hamstring curls on rower; 15 reps x3/side; rest as needed

Done

D. Arch body rock; 1 min x3; rest 45 sec

Done

Deceptively challenging workout.  Love the total 360 degree leg pump.  And gees do I hate arch body.  Also- after videoing some of my handstands (struggling to figure out how to load video on the blogger at the moment), I’m realizing how my head is looking forward.  Like neck extension vs being in alignment.  But when I try and fix it, I lose balance.  I’ve been doing it that way for so long.  Not sure how to proceed.  Thoughts?  Thanks!

April 26, 2026

Daily score: 9

Mountain bike:

4 hours, 15 miles, 5k feet climbing.

Felt amazing!  Well fueled, not gased, just a little stiff through the hips after.

April 24, 2026

Daily score: 8

 #4- Endurance Mixed

For time:
2k row
100 burpees over the rower
1k ski
50 sandbag box step ups 20" (bear hug)
500m row
25 cal air bike

39:16, 60# sand bag

This hurt more than I thought it would.  My upper back was still a bit sore so the burpees felt hard quickly.  Loved getting to move after a day at work though!  Thanks!

April 22, 2026

 Daily score: 8

#3 - Jump + KB + power machines

A. Penguin hops (single unders no rope hands on hip) 100 reps AFAP x3; rest 2 min

Done

B. Skater jumps; 6 reps x3; rest as needed (stick the landings, only jump so far as you can control)

Done

C. KB bent press; 5 reps x2/side; rest as needed

Done with 26

D. Barbell windshield wipers; 20 reps x3; rest as needed

Done, 85 on bar

+
For time:
10 cal ski erg
20 KBS 2 pood (russian)
10 cal ski erg

2:16

+
20 min easy bike cool down

151 cals

Jumping went well.  Bent press is easier on the left, could probably do quite a bit more weight on that side.  Right just has more catching points.  Everything else felt great!  Thanks!

April 21, 2026

Daily score: 8

#2 - Core + Upper Body
Gymnastics hs

13/13/20/13/18

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

85/90/90

A2. sotts press; 12, 12, 12; rest 1 min

15/20/20

A3. Strict dip; 24, 24, 24; rest as needed
* 4 min cap for the dip sets

Done

+
10 min amrap:
20 sec side plank/side
10 knees to elbow
20 sec single leg sorensen hold/side

3 rounds +20/20 +10 +20 left

+
15 min EMOM
1- 30 sec band tricep extensions
2- 30 sec band bicep curls
3- 30 sec band face pull

Done

Definitely sore from this the next day.  Sotts press felt like more of a stretch on my shoulders than I remember in the past so I stayed light.  Managed to get all the dips in under 4 mins.  Amrap and emom went smooth.  Thanks! 

April 18, 2026

Daily score:

#1 - Single leg strength
A1. DB floating lunge calf raise isometric; 20 sec x3/side; rest 90 sec

Done with 20’s

A2. Single leg landmine hip thrust isometrics; 20 sec x3; rest 90 sec
* heavy as you can take this with an attempt at maximal contraction for the whole 30 sec

Bar +45

+50

+55

B1. Single arm KB snatch into revrese lunge; 5 reps x2/side; rest 1 min

Done with 35

B2. single arm OH cossack squats; 5 slow controlled reps x2/side; rest 1 min

Done with 10#

C1. Single leg split stance deadlifts; 6 reps x3/side; rest as needed
https://www.youtube.com/shorts/hbvyUrVTYBI

Done with 95

C2. Single leg hamstring curls on rower; 12 reps x3/side; rest as needed

Done

D. Arch body rock; 1 min x3; rest 1 min

Done

Had some wine last night and felt it this morning.  Always makes me question if it’s worth it.  Everything felt a little harder.  On the B series it took me awhile to coordinate and choose the right weight.  I also wasn’t sure if I should do each side leg to the right and left arm hold.  So I did both.  The Cossacks were hard to keep the arm stable and pressing up overhead, hence the light weight.    Ham curls caused instant cramping.  I worked through it.  Last set I did as double leg because my right anterior knee was starting to get annoyed.  Arch body rocks I had to take some quick breaks.  Thanks!