August 17, 2021

Daily score: 8

Workout:

#11
A. Short step DB lunges; 20 reps x3/side; rest 90 sec bw sides
https://www.youtube.com/watch?v=JRMe4P6CNZQ

20# dbs

20x3/side

B. Barbell frog thrusts; unloaded against band tension; 2 sets of 75 AFAP

done x 2 with 35# barbell

C. Barbell hip thrust; 3x10 @95% of last week's 10rm, 3x 4 at 6rm from
last week, 2x2 @100% of 2rm from last week
* post vids of max sets from side

3x10 at 145

3x4 at 185

2x2 at 215

+
12 min amrap:
75 foot farmers carry
30 sec wall sit single leg L
75 foot two arm DB overhead carry
30 sec wall sit single leg R

handles plus 100# / 35# dbs

4 rounds plus one farmer carry

Writing this two days later and so sore still.  Feels great...glutes mostly, hams, some quads.  Love the short step lunges, seems to get everything.  Frog thrusts were a major burn.  Everything else went well.  Missed my chance to workout yesterday d/t a long list of things that kept jumping up the priority line.  Sometimes life just gets in the way.  I did get my first training lesson in with the horse and she did amazing.  So fun.  Thanks!

August 11, 2021

Daily score: 8

Workout:

#10

Gymnastic bodies:
 - Handstand (FS straddle)

1, 1, 1

 - Front lever (body lever)

1, 1, 1 (all partial)

 - Manna (reverse grip straight hanging leg raise)

1, 1, 1

+
A. Strict press; Build to a 10rm, 6rm, 2rm

70, 80, 90

B. Weighted strict CTB pull up; build to a max

12

C. Weighted strict chin over bar pull up; build to a max

31

D. Max reps strict CTB

3 

E. Max reps strict pull ups

6

F. Max reps ring rows

13

Love the challenge of the freestanding straddle.  Fun to work on something new.  Everything went well, noticed fatigue by the time I was doing the max reps strict pull ups.  Thanks!

August 10, 2021

Daily score: 8 

Workout:

#9
A. Sumo deadlifts; 5x5; rest 2 min

125, 145, 155, 155, 165

B. Barbell vertical jumps; 6 reps x6; rest 75 sec
https://www.youtube.com/watch?v=_FPbQEv9fps

Done with 45# bar

C. Rear foot elevated double front rack split squats @4040; 8 reps
x3/side; rest 1 min bw sides

10’s, 12’s, 12’s

D1. Gliding leg curls; 30 reps x2; rest 90 sec
https://www.youtube.com/watch?v=KlCOhWuPGBU

Done x2

D2. Single leg glute bridge on box; 20 reps x2/side; rest 3 min
https://www.youtube.com/watch?v=j7NtYfoG7LQ

Done x2

E. Fast feet; 200 reps AFAP x1
https://www.youtube.com/watch?v=Kik4D32xmEs

Done

Sumo DLs felt strong.  Still loving moving weight.  The split squat were challenging as always.  Left leg is weaker.  Everything else went well.  Leg curls are quite the pump.  Thanks!

August 8, 2021

Daily score: 6 (low energy)

Workout:

#8
Gymnastic bodies:
- Handstand (10s FS HS)

6 reps

- Front lever (body lever)

6 partial reps

- Manna (hanging straight leg raise)

6 reps 

+
A. Strict hspu; max reps in 3 minutes

16

B. Bench dips; 15 reps x5; rest 2 min

Done

+
10 min amrap:
30 sec side plank L
30 sec side plank R
10 seconds ski erg sprint @100%

Honestly, no idea how many rounds, lost count, 22cals

So glad I got moving and got this done, felt better after.  No issues.  Planks got hard!  Thanks!

August 7, 2021

Daily score: 8

Workout:

#7
A. Short step DB lunges; 15 reps x3/side; rest 90 sec bw sides
https://www.youtube.com/watch?v=JRMe4P6CNZQ
* The the back leg knee should be at about the ankle if the step is short.

With 20’s

Done x3

B. Barbell frog thrusts; 15-20x3; rest 90 sec (1 sec pause at the top
of each rep)

45x20

55x20

65x20

C. Barbell hip thrust; build to a 10rm, build to a 6rm, build to a 2rm
* post vids of max sets from side

10rm: 155

6rm: 185

2rm: 215

+
10 min amrap:
50 foot farmers carry
20 sec wall sit single leg L
50 foot two arm DB overhead carry
30 sec wall sit single leg R

4 rounds plus 1 farmer carry

Handles plus 4, 25’s

35# DBs

Definitely feeling this one the next day.  Those short step lunges are amazing.  Fired up my adductors.  Glutes are sore too.  Very enjoyable workout, made me feel strong.  Funny too because we had 3 tons of hay delivered right after this and I had to laugh that I did farmer carries and then legit farmer hay carries and about the same weight too.  Love this life.  Thanks!

August 4, 2021

Daily score: 8

Workout:

#4
Gymnastic bodies:
- Handstand (10" FS HS)

3, 3, 3

- Front lever (body lever)

3, 3, 3

- Manna (hanging straight leg raise)

3, 3, 3

+
A. Strict press; 8 reps x5; rest 2 min (build to an 8rm on the 3rd
set, then do 2 more sets at that weight)

60, 65, 70, 70, 70

B. Weighted eccentric only pull ups; 3 reps with 4 sec descent x5; rest 2 min

20# for all

C. Bent over barbell rows; 8-10x3; rest 2 min

75x10

75x9

75x9

I did 3x3 on the gymnastics stuff this time.  Still not full body levers, I have to cheat off the floor to start a bit.  Everything else went well.  I stayed lighter on the pull ups to keep the tempo more steady.  My neck seemed to tolerate this workout way better this week.  Thanks!

August 3, 2021

Daily score: 8

Workout:

#3 A. Deadlifts; 5x5; rest 2 min

145, 155, 165, 165, 175

B1. Single leg RDL; 8-10x2; rest 1 min bw sides

30x10x2/side

B2. Banded marches with sandbag; 1 min x2; rest 1 min
https://www.youtube.com/watch?v=sHCqY3JHMGA

With 70# sand bag x1’ x2

C1. Gliding leg curls; 20 reps x3; rest 90 sec
https://www.youtube.com/watch?v=KlCOhWuPGBU

Done

C2. Single leg glute bridge on box; 10 reps x3/side; rest 3 min
https://www.youtube.com/watch?v=j7NtYfoG7LQ

Done

D. Fast feet; 100 reps AFAP x3; rest 1 min
https://www.youtube.com/watch?v=Kik4D32xmEs

Done

Congrats on the games!  So proud of you all.  I hope you had an enjoyable time.  I’ll just repeat some of these until you get back to normal life.  Feeling great to lift again.  I feel like my body missed it.  Horse is here!  She arrived Sunday and I am over the moon about her.  She’s amazing.  She’s also big so it feels important to be strong and fit :).  This workout felt great.  Good to creep up on my DL weights.  In the sauna recovering now.  Thanks!