January 3, 2026

Daily score: 7

Day 3 - Core + Gymnastics + Upper body
Gymnastics bodies - HS

3/3/4/5/15

+
A1. Single arm/single leg plank; 30 sec x3/side; rest 30 sec

Done

A2. Strict pull isometric; amsap chin over bar hold x3; rest 30 sec

33/31/31

A3. Max rep strict press 65# in 90 sec x3; rest 30 sec

17/16/15

A4. Ring rows; amrap unbroken x3; rest as needed to full recovery

17/19/19

B1. Split stance uneven barbell rotations; 5 reps w/ 3 sec pause at end range of each rep x3/side; rest as needed (use no weight for first set. then add slowly if you have balance)
https://www.youtube.com/shorts/dk_lUlrz67c

Done with 35# bar

Bar +10

Bar +10

B2. Split stance single side landmine rotation; 10 reps x3/side; rest as needed
https://www.youtube.com/watch?v=dx09vfYv5J4

Done with 45# bar

Bar +15

Bar +10

C. Seated straddle lift offs; 20 alt'ing reps with 5 sec hold and pointed toe on each rep x2; rest as needed bw sets 

Done

Somehow I skipped over blogging this one and just noticed it today when I repeated it.  I did get a nice long parallette HS hold.  Those are coming along and making regular handstands feel easier.  Love the arm series, single arm/leg plank is such an awesome core burn.  Landmine stuff is amazing, exactly what I need for my back stability, it’s feeling more and more bomb proof.  Hips are feeling good too.  Thanks!