January 6, 2021

Daily score: 7

Workout:

#6
A. Sumo stance RDL; 8-10x4; rest 2 min

115x10, 125x10x3

B. Single leg DB hip thrusts; 10-12x4/side; rest 1 min bw sides

25x12x2, 25x10x2

C. Staggered stance single arm KBS; 10 reps x4/side; rest 30 sec bw sides

44# x10/side x4

C1. Side adductor plank; 30 sec x5/side; rest as needed
C2. Hollow body rock; 30 seconds x5; rest as needed

Done

C1. Twisting back extensions; 12 reps x3; rest 1 min
C2. Standing band hip abductions; 18 reps x3/side; rest 1 min
C3. Band resisted deadbug; 15 reps x3/side; rest as needed

Done

Sumo rdls felt stronger today.  As did everything really.  My back got a good workout and is sore/tired the next day (in a good way).  Feeling good.  Thanks!

January 4, 2021

Daily score: 7

Workout:

#5
Foundation 1 - Front lever (4 sets)

60s HBH plus glute bridge 30s

:45, :32, :30, :30

Handstand 1 (4 sets)

Stretches, 4 rounds of wrist push ups on toes

60s forearm supported HS hold plus mobility

:30, :30, :30, :42

Foundation 1 - Rope climb (4 sets)

15 ground ring rows plus mobility

10, 11, 10, 10

+
A1. Goblet squats @3030; 10 reps x3; rest 90 sec

done

A2. Double KB front rack wall sit; 75 sec x3; rest 90 sec

done

A3. ATG split squats; 10 reps x3/side; rest 2 min
https://youtu.be/WHHI9l8Zp40

done

B. Back squat; 2 reps on the min for 12 in @68% estimated current 1rm
* control the full eccentric

done at 80#

+
3 min amrap:
4 TTB
4 cals assault bike

5 rounds even

rest 1 min
3 min amrap:
4 knees to elbow
4 calories ski erg

4 rounds even

Happy to have made some progress on the ring rows.  Good solid squat work.  The cue to control the full concentric I think is really helping me keep from going lax and bouncing.  Right shoulder was a little tweaky on the TTB and knees to elbow but seems fine the next day.  thanks!

January 2, 2021

Daily score: 7

Workout:

#4
A. Double KB OH carries; 100 feet x3; rest 2 min

35’s x100’ x3

B. Double KB front rack carries; 100 feet x3; rest 2 min

35’s x100’ x3

C. Sandbag bear hug walking lunges; 50 feet x4; rest 2 min

70# x50 x4

D. lateral box DB step ups; 10 reps x3/side; rest 1 min bw sides

20#/hand x10/side

12#/hand x10/side x2

+
Assault bike sprint 15 seconds @100%
rest 45 seconds easy
x10

Done, 100 cal total

Solid well rounded soreness the next day.  I was concerned my hip may flare up but it didn’t!  Woohoo!  The lateral step ups I backed off the weight in an effort to not push off as much as I was.  Focused on driving with the up foot.  Bike sprints kicked my ass!  I had a small bit of Fran lung and shaky legs.  Wow.  Thanks!

January 1, 2021

Daily score: 6 (tired from working nights)

Workout:

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

2 all the way/ 3 shy

1/4

5 shy

Handstand 1 (3 sets)

Stretches

3 round of 5 wrist push ups on knees

Forearm supported HS 60s:

:46, :40, :30

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

Ring to chest hang 60s:

:20, :20, :13

+
A. DB push press; 10 reps x4; rest 2 min

35’s x10 x4

B1. DB bench press; 12-15x3; rest 1 min

30x15, 30x12, 30x12

B2. Bent over two arm DB rows; 12-15x3; rest 1 min

30x12, 25x15, 25x12

C. Strict pull ups; amrap sets of 2 unbroken in 5 min

12 sets of 2

+
3 sets:
Ski erg sprint 30 secnods @100%
rest 30 sec
amsap bent knee L sit
rest 30 sec
15 V ups AFAP
rest 3 min bw sets

8 cals each round

L-sits: :20, :19, :20

V-ups: :30, :31, :39

This was a slog.  Just feeling heavy and things were hard.  Other than progress on the Hs holds!  Everything went fine though.  Thanks!

December 30, 2020

Daily score: 7

Workout:

#2
A. Sumo stance RDL; 8-10x3; rest 2 min

85x10

95x10

105x10

B. Single leg DB hip thrusts; 10-12x3/side; rest 1 min bw sides

20# x12 x3/side

C. Staggered stance single arm KBS; 10 reps x3/side; rest 30 sec bw sides

35# x10 x3/side

C1. Side adductor plank; 30 sec x4/side; rest as needed
C2. Hollow body rock; 30 seconds x4; rest as needed

Done

C1. Twisting back extensions; 10 reps x3; rest 1 min
C2. Standing band hip abductions; 15 reps x3/side; rest 1 min
C3. Band resisted deadbug; 12 reps x3/side; rest as needed

Done 

The sumo rdls were a big hip opener.  It feels like my left side rotates better than the right. Left leg is still not as explosive on the hip thrusts.  The adductor planks were hard and lit up my adductors.  Great core and back session.  Thanks!

December 28, 2020

Daily score: 6 (low energy)

Workout:

#1
Foundation 1 - Front lever (4 sets)

60s hollow body holds plus 30s bridge

:40, :30, :32, :22 (plus 4, 30s bridge holds)

Handstand 1 (4 sets)

Stretches

4 rounds push ups on knees (wrists were feeling tweaky)

60s forearm supported HS hold plus mobility

:26, :29, :29, :34

Foundation 1 - Rope climb (4 sets)

15 ground ring rows plus mobility 

10, 10, 10, 10

+
A1. Goblet squats @3030; 8 reps x3; rest 2 min

26# x8 x3

A2. Double KB front rack wall sit; 1 min x3; rest 2 min

26’s x1’ x3

A3. ATG split squats; 8 reps x3/side; rest 2 min
https://youtu.be/WHHI9l8Zp40

8/leg x3

B. Back squat; 2 reps on the min for 10 in @65% estimated current 1rm
* control the full eccentric

Done at 75#

+
4 min amrap:
4 TTB
4 cals assault bike

6 rounds +4 +1 cal

Just wasn’t feeling it today.  But happy I got in the gym.  The back squat series was a great re-entry to squatting with a barbell.  Crazy how heavy 75# felt but I got better as I went.  Did all the TTB unbroken.  Thanks!

December 27, 2020

Daily score: 8

Workout:

#12
A. Farmers carry; 100 feet x4; rest 2 min

Handles plus 90/ea, x100' x4

B. Single arm waiters carry; 100 feet x4/side; rest 1 min bw sides

50#/side x100' x4

C. Sandbag bear hug carry; 45 sec on/15 sec off x10

Done

D1. DB push press; 10-12x3; rest 2 min

35x12x3

D2. Weighted negative pull ups; 5 slow controlled reps x3; rest 2 min 

10#, 12.5#, 15#

E1. DB bench press; 10-12x3; rest 2 min

35x12x3

E2. Ring rows; 12 reps x3; rest 2 min

Done, ground level

Well rounded sore the day after this one, low back, lats, shoulders.  Love it.  The farmer carry was a challenge, definitely took more grit this week.  Bear hug lit up my forearms.  That is way harder than it looks on paper.  Everything else was just good solid work.  Thanks!