March 3, 2021

Daily score: 8

Workout:

#6
EMOM 24 min
1- 20 sec passive hang on rope (L high)
2- 20 secBent arm ring row hang
3- 20 sec passing hang on rope (R high)
4- rest

Done

+
Side lever/front lever gymnastic bodies

SL/10r elbow plank twists) x5 done

FL/60s hbh) :45, :35, :35, :26, :30

+
Bike 5 min @tough effort
bike 90 sec easy
x3

Skipped because we were headed out to mountain bike.

+1.5 hours mountain biking

Great combo with riding.  Hip flexors were fatigued from yesterday but felt pretty good considering it was my 4th workout in 2 days.  Love what we’re doing.  No hip pain and feeling strong.  Thanks!

March 2, 2021

Daily score: 9

Workout:

#5
A's with ankle weights

5#

A1. Laying adductor flies; 40 reps x3; rest 1 min
A2. Seated straddle lifts; 12 reps with 1 sec pause x3; rest 1 min
A3. Seated pike lifts; 12 reps with 1 sec pause x3; rest 1 min
A4. Bird dogs; 12 reps x3/side; rest as needed

Done

B. Hyperbolic stretching series

Done

+
Gymnastic bodies handstand and rope climb

HS/60s forearm supported) :53, :30, :43, :31, :42

RC/15 ground ring rows) 15, 8, 8, 8, 8

+
EMOM 12 min
1- 10 sec sprint
2- 15 sec sprint
3- 20 sec sprint
* slow spin recover after each sprint

130 cals total 

Great session.  Making progress.  Bike intervals were legit, harder than that looks on paper.  Went to dance class the evening after this and did more leg lifts, definitely had tired hip flexors the next day.  Good stuff.  Thanks!

February 28, 2021

Daily score: 9

Workout:

Mountain biking, 2 hours 

Finally!  A sunny day and one trail ready to ride without snow.  Felt sooooo good.  I used gears I don’t need at the end of the season but all and all happy with my legs on the climb.  I just love riding, felt so good to be back out there.  Thanks!

February 27, 2021

Daily score: 8

Workout:

#4
A1. Weighted pull ups; 2-3x4; rest 2 min

10x3

12.5x3

15x2

15x2

A2. Strict BB press; 6-8x4; rest 2 min

55x8

65x8

70x8

75x7

B1. Bent over single arm DB rows; 8-10x2/side; rest 1 min

35x10/side x2

B2. DB bench press; 10-12x2; rest 1 min

35x12 x2

+
Gymnastic bodies handstand/rope climb

HS (forearm supported)- :50, :44, :22, :35, :25

RC (15 ground ring rows)- 15, 9, 8, 7, 7

+
Assault bike 3 min for max calories (use 30/30 intervals as target pace)

49 cals (kept around 220 watts)

Great workout.  Amazing how my weighted pills ups have fallen off not doing them.  Happy to finally get 15 ring rows, sure did fall off after that.  The last 40 seconds on the bike felt like forever.  A great burn.  Thanks!

February 24, 2021

Daily score: 8

Workout:

#3
A. Lunge matrix; accumulate 5 reps per leg x3; rest as needed bw sets
- Curtsy lunge, reverse lunge, lateral lunge, forward lunge, cross
over lunge =1 rep

Done

B1. Side lying straight legged leg raises; 15 reps x3/side; rest 1 min

Done

B2. Adductor side planks; 30 seconds x3/side rest 1 min

Done

B3. Adductor flies; 30 reps x3; rest 1 min

Done

C. Hyperbolic stretching series

Done

+
gymnastic bodies handstand/rope climb

HS, 5, 60s forearm supported HS:

1:01!!!, :48, :23, :34, :36

RC, 5, 15r ground ring rows:

12, 9, 10, 9, 9

+
30 seconds assault bike @tough pace (~3 min pace)
30 seconds assault bike easy
x10

104 cals total

around 210 watts

I have some nicely sore glutes and hip area the next day, kinda cool.  Loved everything.  Super happy to have made it a minute on the HS.  It's funny, so much of that is about how long I can convince myself to burn and struggle.  The last 10 seconds were pretty 'spicy'.  So glad I'm getting back on the bike I can tell my lungs are out of shape.  Feels good to work on it.  Thanks!

February 23, 2021

Daily score: 9

Workout:

#2
EMOM 20 min
1- 20 sec passive hang on rope (L high)
2- 20 secBent arm ring row hang
3- 20 sec passing hang on rope (R high)
4- rest

Done 

+
Side lever/front lever gymnastic bodies

SL: 5 rounds of 30 Russian twists with 5# plus hip circles

Done 

FL: 5 rounds of 60s hollow body hold plus 30s bridge

:35, :32, :30, :26, :26

+
Bike 5 min @tough effort
bike 2 min easy
x3

Total 222 cals (avg 170 watts while seated)

Great session.  Was surprised that passive rope hangs aren’t as easy as I imagined.  I can feel some soreness this morning in some new places around my shoulder/scaps.  Pretty cool. Core work went well, trying to maintain good integrity.  Bike felt good, I just can tell I’m kinda outta shape here and stoked to be getting it back.  Thanks!

February 21, 2021

Daily score: 8

Workout:

#1
A's with ankle weights
A1. Laying adductor flies; 30 reps x3; rest 1 min
A2. Seated straddle lifts; 10 reps with 1 sec pause x3; rest 1 min
A3. Seated pike lifts; 10 reps with 1 sec pause x3; rest 1 min
A4. Bird dogs; 10 reps x3/side; rest as needed

Done, I think the ankle weights I already had were around 3#’s

B. Hyperbolic stretching series

Done

+
Gymnastic bodies handstand and rope climb

Forearm supported HS:

:39, :22, :40, :44, :40

Ground ring rows:

10, 8, 8, 8, 8

+
Assault bike sprint 15 secnods @100%
rest 120/105/90/75/60/45/30/15 sec bw sets
x9 sets

117 cals total

Felt great to be back moving and in my favorite space.  Enjoyed all of this.  Surprised how my ring rows fell of from where I was at.  Getting pretty close on the front split!  Thanks!