May 8, 2021

Daily score: 8

Workout:

#18
A. Plank renegade rows; 20 alt'ing reps x2; rest 2 min

With 20’s

With 25’s

B1. Supinated grip strict pull ups; amrap.amrap x3; rest 30 sec/rest 2 min

8/3

6/3

5/3

B2. Supinated grip push ups (fingers facing toes); amrap unbroken x3; rest 2 min

12,12,12

C. Single arm KB snatch; max reps in 3 min @35# (switch as needed)

40

+
Bike 30 seconds @100% max sustainable pace
easy recovery 1  bw sets
x3 sets
bike easy 5 min
x3
(9 total sets)

400 watts avg for first 3

390 second three

380 third

Total 197 cals

Great session.  Although the supinated series did feel weird, just the rotation through the elbows, it felt better than I recall in the past.  I still am not great at the kb snatch but I love working on it.  35 is sadly slightly heavy, was fun tho.  The bike sprints- I went hard.  I could barely stay on the bike at the end to cool down and even got borderline wheezy.  Having that sustained wattage number to push to stay at really keeps me driving.  Got in the sauna after this one and then I was pleasantly physically spent for the day.   Thanks!

May 6, 2021

Daily score: 7

Workout:

#17
A1. Rear foot elevated split squats; 6-8x2/side; rest 1 min

10# x8/side

15# x8/side

A2. Sumo stance goblet squats @3030; 4-6x2; rest 1 min

20# x6

26# x6

A3. Narrow stance heels elevated goblet squats @3030; 4-6x2; rest 1 min

20# x6

26# x6

A4. Box squats; 4-6x2; rest as needed to recovery

85# x6 x2

B. Hyperbolic stretching series

Done

+
Gymnastic bodies 2 sets of each)
- handstand (5 wall taps with toe in a freestanding HS + mobility)

Done, x3

- side lever (10 straddle prone leg raises + mobility)

Done, x3

- rope climb (5 hinge rows + mobility)

Done x3

- front lever (60 hollow body rocks + mobility)

60, 47, 36

+
Assault bike 20 min easy

Done, 156 cals

Good to be back.  Had some labs done and found out I’m a bit anemic.  Can’t wait to fix that problem and see what it feels like to oxygenate better :).  Legs series felt great, I didn’t go crazy because I am certain I will be quite sore having been awhile since I squatted. I did the same gymnastics stages as last time since I had workout brain and couldn’t figure out the new website design, thank you for the help for next time.  I did 3 sets since I had the time.  Bike felt great.  Did a ton of shoveling, hauling, and spreading bark chips after this, was great!  Thanks!

April 29, 2021

Daily score: 9

Workout:

#16
22 min amrap:
6 strict pull ups
6 strict press @70% 1rm
6 ring rows
6 push ups

70# press

7 rounds +6 +1

+
Gymnastic bodies rings;
- reverse muscle up

30s false grip straight arm hang x5

I did it!

- LARS

5r ring flys with straps in a plank

5, 4/1 (full/partial), 5, 3/2, 2/3

+
Assault bike 10 seconds @70%
Assault bike 10 seconds @75%
Assault bike 10 seconds @80%
Assault bike 10 seconds @85%
Assault bike 10 seconds @90%
Assault bike 10 seconds @95%
assault bike 1 min easy
x8
* try to increase the wattage by 25-75 watts for each incremental pace jump.

162 cals total

From 150-375+ watts

Feeling great!  I have never been more active in my life.  And so many things I love.  It’s a balancing act listening to my body and deciding how much to ask of it each day.  My work days are rest days and that helps me relax while I’m there versus stressing about getting out to rush home and workout.  That’s been a big source of stress relief actually.  I feel like these workouts are a perfect support to all I am doing.  And I imagine I will always get more gym time during the winter and less as outdoor stuff is in season along with farm projects.  Horse back riding has been such a fun addition.  It provides a deep satisfaction and happiness I remember having as a kid when I rode.  But my coordination is long gone and such a good thing to challenge my body to get back.  Still doing dance just missed a couple weeks d/t scheduling.  And mountain biking about once a week.  Farm stuff is tons of heavy wheel barrow pushes/pulls/dumps, single arm carries, shoveling, shoulder carries, squatting, etc.  So fun.  It’s starting to look super nice AND vegetable are popping up in the garden!

As for this workout:

Loved the amrap.  I did the first set of pull ups unbroken then in 2’s.  I made it to the 5th round on strict press and then had to split them.  The rest I did unbroken.  Straight arm false grip hangs are so much harder than they look, I was determined to just struggle through them no matter what.  Everything else was uneventful and good.  Thanks so much!

April 25, 2021

Daily score: 8

Workout:

#15
A. Banded hip flexor march; 40 reps w/ 2 sec pause at end range of
each rep x3; rest 2 min
https://www.youtube.com/watch?v=fUXYpjP1cs4

Done

B. Barbell hip thrust; build to a 5rm

195

C. Weighted sorensen hold; 75 sec x3; rest 2 min

5# x75 seconds x3

D. Hyperbolic stretching series

Done

+
gymnastic bodies handstand/rope climb/side lever

HS: (five wall touches x5 plus mob) Done!

RC: (5 hinge rows plus mob) Done!

SL: (10 reverse leg raises plus mob) Done!

+
15 min amrap:
12 cals assault bike
50 foot walking lunge

10 rounds even

I worked the last three days and had been dying to move and workout.  Felt so good to get in the gym.  Moderately sore the next day, mostly legs.  I feel like my splits progression stagnated a bit, maybe d/t the horse back riding tightening up my adductors and most definitely d/t how my gym frequency has decreased.  The HS wall touches were harder than I thought, would be easy to do sloppy ones but pretty hard to do them slow and controlled.  Everything else went well.  Enjoyed getting my HR up in the amrap.  Thanks!

April 21, 2021

Daily score: 8 (finally feeling good again!)

Workout:

Mountain biking 2.5 hours

Felt amazing and legs never seemed tired.  I meant to say how similar to mountain biking that last interval series felt.  I feel like most of the sprints out mountain biking are around 30 seconds and it’s so good for me to learn what my 100% sustainable feels like.  Good stuff. Thanks!

April 20, 2021

Daily score: 6 (post night shift and a week of coughing)

Workout:

A. Single arm ring row to reach; 10 reps x5/side; rest 30 sec bw sides

Done

B. Supinated grip barbell rows @31x2; 6-8x5; rest 2 min

75x8

85x6x4

C. Hinge rows; 12 reps x5; rest 2 min

Done

+
Bike 30 seconds @100% max sustainable pace
easy recovery 5:30-4:30-3:30-2:30-1:30-:30  bw sets
x7 sets

Done, 360 ish watts

188 cals

Working out made me feel so much better!  Funny how I forget that.  Felt amazing and loved getting my gym time.  I think it was great for my lungs too.  Sore the next day, all around shoulders/lats, not terrible tho.  I did horse back ride again too, amazing what a leg workout that can be, mostly adductors.  Heading mountain biking today :).  Thanks!

April 14, 2021

Daily score: 8 (legs sore)

Workout:

6 hours of yard work with friends who came to help followed by dance class