July 23, 2021

Daily score: 8 legs/butt/back a bit sore 

Workout:

#2
Gymnastic bodies:
- Handstand (10s FS hold)

Done x3

- Front lever (body lever)

Partial x3

- Manna (hanging straight leg raise)

Done x3

+
A1. Strict hspu; amrap unbroken x3; rest 1 min

5/6/5

A2. Max distance hs walk in 30 sec x3; rest 3 min

11/17/16

B1. Strict pull ups; amrap unbroken x3; rest 1 min

6/5/4

B2. Ring rows; amrap unbroken x3; rest 3 min

10/8/7

I have to say the new gymnastics bodies format is so confusing.  For each of the things it says to do three rounds of 1 rep.  I did a few more attempts just to work on integrity but this seems like a weird way to gain mastery.  Everything else went well.  I made the ring rows more like ground rows.  Thanks!

July 22, 2021

Daily score: 8

Workout:

#1

A. Box squats; 6-8x4; rest 2 min

85x6

75x8

75x8

80x8

B. Barbell hip thrusts; 10-12x4; rest 90 sec (1 sec pause at the top
of each rep)

105x12

125x11

135x10x2

C. Barbell hip thrust; build to a 3 rep max

205

D1. Heavy farmers carry; 1 min continuous x3; rest 1 min

Handles plus 4, 25# plates 

Done 

D2. KB front rack isometric holds; 1 min continuous x3; rest 1 min

35’s, done

D3. VMO squats; 10 reps @3030 tempo x3; rest 1 min
https://www.youtube.com/watch?v=FurqMH43NcU&t=22s
* level 1/2/3

Done (zero assist)

Stoked to have the race behind me and get lifting again.  Thanks for getting me going even in the midst of Games prep.  This felt perfect and I was high on getting back in the gym.  Box squats felt heavy at 85 and I’m sure I will be sore.  Amazing how far what is ‘heavy’ has fallen.  ISO kb hold was harder than it sounded.  And I love the VMO squats.  Spent some time stretching too and was shocked at how much less external rotation my right hip has, as photographed.  Thanks!

July 12, 2021

Daily score: 8

Workout:

#2
Bike 10 min easy

Done 

+
Bike 2 min @tough pace
Bike 2 min @moderate pace
x10

423 cals

+
5 sets:
10 burpees
20 cals bike @100% effort
bike easy spin to recovery bw sets

Done 

Range: 1:57-2:04 (1:19-1:31 bike)

+
Bike 10 min easy

Done

Feeling good.  So great to be going into the race without any tweaky spots.  Now I just work and travel out there.  Will keep you posted!  Thanks!

July 10, 2021

Daily score: 8

Workout:

#1 

A. Barbell anchored torso twists; 24 reps x3; rest 1 min

85# barbell

Done

Bike 10 min easy
+
Bike sprint 10 seconds @100%
bike 50 seconds @tough effort
bike 3 min easy
x5

246 cals

+
5 rounds for time:
20 cals bike
30 seconds plank hold

9:38

+
bike 10 min easy

66 cals

+hyperbolic stretching 

I added some things from the workout I missed earlier this week.  Abs are a little sore the next day, love those barbell twists.  Legs are feeling great on the bike!  Encouraging.  I’m basically there on the front splits, just need to let myself relax to the floor.  Hot sweaty weather helps.  Thanks!

July 6, 2021

Daily score: 7

Workout:

#8
A1. Weighted pull ups; 2-3x6; rest 1 min

12.5x3

15x3

20x3

26x2

22.5x2

20x2

A2. Strict DB press; 8-10x6; rest 1 min

25x10x6

B1. Ring push ups; amrap unbroken x6; rest 1 min

15, 11, 11, 11, 10, 10

B2. Ring rows; amrap unbroken x6; rest 1 min

13, 11, 12, 12, 12, 12

C. Single arm KB clean and jerk; amrap in 5 minutes (35#.  Switch arms
as needed)

43

+
Assault bike 30 min easy

203 cals

I switched up the order to do an upper body workout today since my legs are smoked from our ride yesterday.  This was perfect.  Nothing particular to note.  Thanks!

July 5, 2021

Daily score: 6 (felt sluggish)

Workout:

3 hours mountain biking

2400 feet climbing

Another new trail.  We did two loops and it starts with a pretty epic climb.  Good to feel like I got a solid hard training ride in.  Better late than never!

July 2, 2021

 Daily score: 8

Workout:

Mountain biking

3 hours 

We tried a new trail and it was good to not know what was up around the corner.  Kept me on my toes.