March 14, 2021

Daily score: 8

Workout:

#1
A's with ankle weights
A1. Laying adductor flies; 100 reps AFAP x1; rest 1 min
A2. Seated straddle lifts; 50 reps AFAP with 1 sec pause; rest 1 min
A3. Seated pike lifts; 50 reps with 1 sec pause AFAP; rest 1 min
A4. Standing hamstring curls; 50 reps per side AFAP x1

Done

B. Hyperbolic stretching series

Done

+
Gymnastic bodies handstand and rope climb

HS, forearm supported, 60s)

:60, :60, :36, :40, :20

RC, 15 ground ring rows) 15, 11, 9, 11, 11

+
20 min: Assault bike
0-1 Sprint for max cals
1-5 easy spin
5-8 3 min for max cals
8-10 easy spin
10-20 30 sec on/30 sec off at tough aerobic pace

20 cals for the 1 min (avg 270 watts)

44 for the 3 min (avg 240 watts, fell off to 150 for the last minute)

200 amping up to around 250 for the last 10 mins

192 cals total

Did this in the morning before a day of yard work.  Hopped in the sauna after, feels so good.  Straddle pike lifts were the hardest of the A series.  Everything else went well.  Really was giving all I had for the last minute of the 3 minute sprint but fell way off output wise.  Thanks!

March 11, 2021

Daily score:

Workout:

#8
A1. Weighted pull ups; 2-3x5; rest 2 min

15x2

15x2.5

15x3

15x2

15x2

A2. Strict BB press; 6-8x5; rest 2 min

75x8

75x8

75x7

75x7

75x6

B1. Bent over single arm DB rows; 10-12x2/side; rest 1 min

35x11x2

B2. DB bench press; 12-15x2; rest 1 min

35x12x2

+
Gymnastic bodies handstand/rope climb

HS, forearm supported 60s) 

:60!

:60!

:45 (forearms on fire)

:30

:20

RC, 15r ground ring row)

12,10,9,9,8

+
Assault bike 90 sec
30 sec rest
x2
* perform this for max calories and try to beat last week's 3 min
time trial by summing the cals

29/25 cals (54 total beating 49 from last week)

270/240 watt average 

Great workout before heading out of town.  We got a sauna and hopped in after, so great.  Can’t remember the last time I sweated like that. Stoked to get two one minute HS holds, progress.  Also had dance class a couple nights ago that was tough but strength and flexibility wise.  Ready for more starting the 14th.  Thanks!

March 6, 2021

Daily score: 8

Workout:

#7
A. Lunge matrix; accumulate 7 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; 18 reps x3/side; rest 1 min
B2. Adductor side planks; 40 seconds x3/side rest 1 min
B3. Adductor flies; 40 reps x3; rest 1 min

Done 

C. Hyperbolic stretching series

Done

+
gymnastic bodies handstand/rope climb

HS/forearm supported) :42, :50, :48, :48, :30

RC/15 ground ring rows) 15, 10, 10, 9, 8

+
30 seconds assault bike @tough pace (~3 min pace)
30 seconds assault bike easy
x12

129 cals, around 220-230 watt pace

Very focused workout, happy to get it in before a full day of spring farm chores.  I was so beat by the time I hit the sheets, in a good way.  Happy with my progress, body is feeling so great.  Thanks!

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!