December 26, 2020

Daily score: 8

Workout:

#11
Rings -  Ring mobility + LARS (3 sets)

Forearm supported lateral out and back with rings from plank:

5 not all the way, 5 not all the way, 1 all the way and 4 shy

Handstand 1 (3 sets)

Stretches, 3 rounds of push ups on toes

60s forearm supported HS hold: 

:30, :20, :33

Rings - Ring mobility + Reverse muscle up  (3 sets)

Ring to chest hang, 60s:

:25, :17, :15

+
A. Barbell hip thrust; build to a 1rm

235

B. Weighted hip extensions; 10 reps with 2 sec pause on each rep x4; rest 2 min

30# x 10 x4

C. BB frog thrusts; 25 reps x3; rest 2 min

45# x25 x3

D. Circling back extensions; 7 reps in both directions x3; rest 2 min

Done x7 x3 unbroken

E1. Seated pike lifts; 15 reps x4; rest 1 min
E2. Seated straddle lifts; 15 reps x4; rest 1 min
E3. hanging straigth leg raises; 5 reps x4; rest as needed

Done x4

Excited to try a new HS thing.  Was surprised how helpful the forearm support was.  Everything else went well, other than ring to chest that is- that sucks.  Thanks!

 

December 24, 2020

Daily score: 8

Workout:

#10
A1. Double KB front rack squats @3030; 10 reps x4; rest 1 min

26# kbs x10 x4

A2. Box squats; 5, 5, 5, 5; rest 1 min

85# x5 x4

A3. Clean grip RDL; 10-12x4; rest 1 min

115 x12 x4

A4. KOT split squats; 10 reps/side x4/side; rest 1 min
https://youtu.be/WHHI9l8Zp40

Done 

B1. Side plank; 30 sec x4/side; rest as needed
B2. Hollow body hold; 30 seconds x4; rest as needed
B3. Arch body rock; 30 seconds x4; rest as needed

Done

C1. Single arm ring plank; 30 seconds x3/side; rest as needed
C2. Band resisted deadbug; 10 reps x3/side; rest as needed

Done (had to split the single arm planks into 15:15)

Great workout.  Abs and glutes were sore the next day.  I feel like all the gymnastics progressions have really improved the quality of my core work.  Thanks!

December 22, 2020

Daily score: 6 low energy

Workout: 

#9
Foundation 1 - Front lever (3 sets)

Hollow body hold x60s plus mobility x3

:30, :35, :32

Handstand 1 (3 sets)

Stretches

3 rounds of 5 wrist push ups on toes 

Wall facing HS x60s x3

Done!

Foundation 1 - Rope climb (3 sets)

15 ground ring rows x3 plus mobility 

9,9,9

+
40 min amrap:
3 back squat @60% 1rm
12 cals assault bike
6 KB deadlift 70#/hand
12 cals c2 bike
9 DB push press 35#
12 cals ski erg
12 toes to bar
12 cals rower
15 double unders

4 rounds +3+12+6+12+9+12+1 TTB

Everything went well.  The only interesting thing was how while warming up for the back squat I could barely get my body to squat 85# below parallel.  I settled on 65# and made them really good.  There was no way I was going to get 115 which would have been 60% of my old max.  I think it’s guarding the hip maybe, everything feels fine after, it was a great workout.  Obviously a busy week so I felt a little wiped.  Thanks!

December 19, 2020

Daily score: 8

Workout:

#8
A. Farmers carry; 75 feet x4; rest 2 min

Handles plus 90# per hand x75 x4

B. Single arm waiters carry; 75 feet x4/side; rest 1 min bw sides

50# dB

50# dB

53# kB

50# dB

C. Sandbag bear hug carry; 40 sec on/20 sec off x10

100# sandbag

+
EMOM 12 min:
odd; max reps DB strict press in 30 sec @20#
even; max reps ring rows in 30 sec

18/12

15/11

15/10

14/9

14/8

14/8

+
EMOM 12 min:
odd; max reps push ups in 30 sec
even; max reps strict pull ups in 30 sec

13/5 for all

Carries all went well.  Single arm waiter is rough on my hyperextend elbows with a heavy kB, way better with db’s.  I’m gonna get some heavier DBs.  Sand bag series lit up my low back, just hard, not in a bad way.  I tried it with the 100# d-ball but that was so much pin pointed abdominal pressure that I was gonna throw up, poop, and pass out all at the same time lol.  Sand bag was way better.  Emom’s went well.  I got the covid vaccine the day before and my right delt was ridiculously sore but it held up okay and I think working out helped.  Back and lateral legs sore the next day.  Thanks!

December 15, 2020

Daily score: 7

Workout:

#7
Rings -  Ring mobility + LARS

5r x5 ring plus straps arms out lateral and back from plank

I did 5 sets of 5 but not all the way down, maybe one rep was all the way

Handstand 1

Stretches

Push up series on toes: 5 reps/4/3/4/3

60r shoulder taps x5: DONE!!!

Rings - Ring mobility + Reverse muscle up

Ring to chest false grip hold 60s x5

25, 25, 20, 20, 12

+
A. Barbell hip thrust; build to a 3rm

215

B. Weighted hip extensions; 10 reps with 2 sec pause on each rep x3; rest 2 min

35, 35, 30#

C. BB frog thrusts; 20 reps x3; rest 2 min

35, 45, 45#

D. Circling back extensions; 5 reps in both directions x3; rest 2 min

Done

E1. Seated pike lifts; 15 reps x3; rest 1 min
E2. Seated straddle lifts; 15 reps x3; rest 1 min
E3. hanging straigth leg raises; 5 reps x3; rest as needed

Above series completed 

This took a solid two hours.  Sooo happy to have made it through the handstand progression.  The last 5 reps of each round were shaky but I wasn’t about to quit there.  Everything else went really well AND my hip didn’t hurt last night after yesterday’s leg day!   Woohoo!  Thanks!

December 14, 2020

Daily score: 8

Workout:

#6
A1. Double KB front rack squats @3030; 10 reps x3; rest 1 min

Body weight

10’s

15’s

A2. Box squats; 5, 5, 5; rest 1 min

75, 85, 85

A3. Clean grip RDL; 10-12x3; rest 1 min

95 x12

105 x12

115 x12

A4. KOT split squats; 10 reps/side x3/side; rest 1 min
https://youtu.be/WHHI9l8Zp40

Done

+
20 min amrap:
1 min reverse sled drag
10 unloaded step ups 20"
4 cossack squats

Sled plus 100#

7 rounds

Took it easy on the weight for the tempo squats d/t my hip flaring up.  Seemed fine though.  I had a bit of a jog out to the sled in the amrap too.  All felt great!  Thanks!

December 13, 2020

Daily score: 7 (post night shift)

Workout:

#5
Foundation 1 - Front lever

Straddle hollow body rocks x60 reps x5 plus mobility

Done!  60 x5

Handstand 1

Stretches

5 rounds of push up series ON TOES this week:

2’s, 3’s, 3’s, 4’s, 4’s

60 rep shoulder taps

45, 39, 23, 16, x

Foundation 1 - Rope climb

15 ground ring rows plus mobility 

9,9,10,10,9

+
EMOM 20 min:
Odd- 10 sec assault bike sprint into easy spin
Even- 6 air squats @3030 tempo

107 cals

+
EMOM 20 min
odd- 15 sec ski erg sprint into easy ski
even- 20 sec sorensen hold on GHD

111 cals

Actually felt pretty good after my night shift.  Stoked to get through to the next FL progression.  I think I finally really felt what a hollow rock should feel like in the low belly/spine after weeks of work here.  Full plank wrist push ups were fun to move on to as well, I listened to my body before pushing the reps.  Neck felt tweaky on the third set of shoulder taps and worse on the fourth so I gave it a rest.  Emom’s went well.  Only thing is my old hip burning pain kicked on a little at night after this one.  Not bad but thought I should pass that along.  Sometime the call room bed at work will set it off too so hard to say.  Thanks!