January 11, 2021

Daily score: 8

Workout:

#1
A1. Sumo stance good mornings; 8-10x2; rest 1 min

75x10x2

A2. Rear foot elevated DB split squats; 8-10x2/side; rest 1 min

15’s x10 x2

A3. DB front rack walking lunges; 50 feet x2; rest 2 min

35’s x50’ x2

B. Single leg RDL; 8-10x2/side; rest 1 min bw sides

30x10

35x10

C. Single leg Seated pike lifts; 10 reps x4/side w/ 2 sec pause at the
top range of each rep; rest 30 sec bw sides

Done

+
20 min amrap:
50 foot prowler push (moderate load, continuous motion)
50 foot sled drag
50 foot reverse sled drag

8 rounds (sled plus poles plus 45#)

A bit sore the next day after this one.  Left hip has a harder time on the RFESS, it’s coming out of the bottom when it pinches.  But way better if I manage to stay tight.  Amrap felt great, good steady work.  Thanks!

January 8, 2021

Daily score: 8

Workout:

#8
A. Accumulate 20 overhead squats with empty bar @21x1 tempo

Done

B. Accumulate 20 back squats with empty bar @21x1 tempo

Done

C. Accumulate 20 front squats with empty bar @21x1 tempo

Done

D. Double KB OH carries; 100 feet x3; rest 90 sec

35’s x100 x3

E. Double KB front rack carries; 100 feet x3; rest 90 sec

35’s x100 x3

F. Sandbag bear hug walking lunges; 50 feet x4; rest 90 sec

80# sb x50 x4

G. lateral box DB step ups; 10 reps x3/side; rest 45 sec bw sides

12# x10/side x3

+
Assault bike 1 min time trial (start out at a full sprint and try to
hang on to your speed as long as you can)

27 cals

Great workout.  Loved the focused squat work.   I do feel some weakness even with just the bar but I’m figuring out if I control every part of the movement the hip doesn’t hurt.  Nearly blacked out on the bike sprint.  Man that hurts.  Legs are a little sore the next day but not terrible.  Thanks!

January 7, 2021

Daily score: 8

Workout:

#7
Rings -  Ring mobility + LARS (3 sets)

1/4, 1/4, 1/4 (all the way/partial arms out to side ring plank with straps)

Handstand 1 (3 sets)

Stretches

3 rounds push ups on toes

:30, :26, :23 forearm supported HS hold

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

:20, :22, :20

+
A. DB push press; 12 reps x4; rest 2 min

35’s x12 x4

B1. DB bench press; 15-18x3; rest 1 min

30’s x15 x3

B2. Bent over two arm DB rows; 15-18x3; rest 1 min

30’s x15

25’s x15 x2

C. Strict pull ups; amrap sets of 2 unbroken in 3 min; rest 1 min x2

8 sets/ 7 sets

+
4 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

7/:24/:40

8/:25/:38

8/:26/:33

8/:27/:33

This was a great pump and had my abs shot as well.  Arms were a bit sore the next day.  All good.  Thanks!

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!