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!