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!
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!
Daily score: 8
#6- Core + Upper Body
Gymnastics hs: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!
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.
Daily score: 8
#4- Endurance Mixed
Daily score: 8
#3 - Jump + KB + power machines
A. Penguin hops (single unders no rope hands on hip) 100 reps AFAP x3; rest 2 minDaily 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!
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!
Daily score: 7
#8 - Endurance Mixed
For time:70# sand bag
Done
Lats and kinda all upper body a bit sore. Glad I did this anyway though. I felt better as I moved. I did back off on the tgu weight this week and that felt right. Loved the thing at the end :). Thanks!
Daily score: 9
#6 - Core + Upper Body
Gymnastics hs
10/10/10/10/10 !!!!
+
A. Strict press; build to a 5rm
85
B. Push press; 3 reps on the 90 sec x5 sets @weight from A
Done
C. Single arm DB split jerk; 14 alt'ing reps x2; rest as needed (opposite leg goes forward as hand has DB, then switch)
Done with 45
D. Kipping pull ups; 5 reps x3-5 sets; rest as needed
5x5
+
For time:
50 push ups
50 ring rows
50 ring push ups
50 strict pull ups
22:33
+
shoulder mobility work 10-15min
Done
Stoked at my HS progression step completion! This was the 5, 10 second paralette holds. The next step is 5, 30 second FS holds. Strict press and following push presses felt more challenging this week. Kipping pull ups felt a lot better and smoother. The FT stuff at the end had me pretty sore the next day but we also stack a ton of hay. Feeling strong! Thanks!
Daily score: 8
#5- Single leg strength
A1. Extended ROM calf raises @2222; amrap (-2) x4; rest 90 secDaily score: 8
#4 - Endurance Mixed
40 min amrap:
1k row
200 foot farmers carry 35#/hand
500m ski erg
100 foot unloaded walking lunge
20 cal airbike
50 foot sandbag bear hug carry forward
50 foot sandbag bear hug carry backwas
3 rounds plus 463 meters
100# sand bag
Squeezed this in between work and a riding lesson. Felt so perfect to get to move after being stuck inside all day. Happy how good the heavier sand bag felt. Ankles still a little sore from the Plyo day. Thanks!
Daily score: 8
#2 - Core + Upper Body
Gymnastics hsDaily score: 8
Workout:
#1 - Single leg strength
A1. Extended ROM calf raises @2222; amrap (-2) x3; rest 90 sec
14/18/18
A2. Single leg landmine hip thrusts; 10 reps w/ 2 sec pause at the top of each rep x3; rest 90 sec
Bar +30 x3
B1. Double KB OH reverse lunges @2020; 16 alt'ing reps x2; rest 1 min
Done with 26’s
B2. Goblet hold cossack squats; 12 alt'ing reps x2; rest 1 min
Done with 20
C1. Single leg split stance deadlifts; 10 reps x3/side; rest as needed
https://www.youtube.com/shorts/hbvyUrVTYBI
Done with 85
D1. Single leg sorensen hold; 30 sec x3/side; rest as needed
Done
D2. Alternating cross body toe touch V-ups; 20 alt'ing reps x3; rest as needed
Done
Little sore the next day, even some in the abs. Really enjoyed this workout. Those split stance DLs were super interesting. Required some balance and worked all the things. Also really enjoyed the v-up variation. Thanks!
Daily score: 8
1) HS:
5/6/5/3/3
+ for time:
5’ bike at 7/10 effort
20 alt squat to Russian step up 20” with 14# mb
30/30 single arm plank
10/side pistols to box at parallel with 10# goblet hold
8 ghd sit ups @2020
3 wall walks
5’ jog 100 steps/walk 100
3 wall walks
8 ghd sit ups @2020
10/side pistols to box at parallel with 10# goblet hold
30/30 single arm plank
20 alt squat to Russian step up 20” with 14# mb
5’ bike easy
28:36
54 cals first bike/ 36 second
Didn’t wanna go too long without working on HS. Nothing great there but at least I’m getting solid pauses. It was nice out so I thought a small amount of jogging and putting the bike outside sounded nice. I don’t know where I came up with squat to Russian step ups but they were fun, holding the ball actually got kinda hard. I have a riding lesson later too. Thanks!
Done 11-14 reps each go
A little sore the next day. Split squats felt stronger this week. Emom was tough but I really enjoyed those movements. Thanks!
Daily score: 7
#6 - Core + Upper Body
Gymnastics hsDaily 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!
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!
#1 Single leg strength / Isometrics
