September 14, 2021

Daily score: 7

Workout:

#5
Gymnastic bodies:
- Handstand (paralette 10s FS handstand) 

max 6 seconds

- Front lever (Vertical body lever)

partial x3

- Manna (V to L to V)

partial (eye level) x3

+
A1. Front squat; 6, 6, 6; rest 30 sec

95

A2. DB step ups; 12 reps x3; rest 30 sec

with 35's

A3. single arm DB thruster; 24 reps x3; rest 3 min (12/side)
* stop squats at parallel
** heavier on FS/step ups than last week

with 25#'s

done x3

Kicking up on the parallettes went a little better today after watching closely how the guy in the video does it.  Still not as much control of balance in my wrists as I have in my hands.  Vertical body lever is hard!  Easier if I start and the top and come down and back up.  The whole A series was challenging, step ups the worst.  Thanks!

September 11, 2021

Daily score: 8

Workout:

#4
A. Barbell hip thrusts; 10, 10, 10; rest 2 min

155, 155, 155

B. Hang power clean; 3 reps on the min for 10 min (moderate load, high speed)

Done at 85#

C1. Jump switch lunges; 10 reps x3; rest 30 sec
C2. Row sprint; 10 seconds @100% x3; rest 30 sec
C3. Single leg barbell hip thrusts; 12 reps x3/side; rest 3 min

Done with 35# barbell

X3

Fun to Olympic lift :).  Felt good.  The single leg  barbell hip thrusts burn!  Had a little soreness the next day.  Sunday got taken up by the farm.  Back at it ASAP.  Thanks!

September 8, 2021

Daily score: 7

Workout:

#3
Gymnastic bodies:
- Handstand 10s FS on parallettes

Maybe 4s x3

- Front lever, neg vert body lever 10s

Done x3

- Manna, V-L-V

Partial x3

+
A1. Strict press; 6, 6; rest 30 sec

75,75

A2. Bench press; 12, 12; rest 30 sec

75,75

A3. DB push press; 24, 24; rest 3 min

15’s UB

20’s 16,8

B1. Bent over barbell rows; 6, 6; rest 30 sec

95, 95

B2. Ring rows; 12, 12; rest 30 sec

8,4

7,5

B3. Band assisted strict pull ups; 24, 24; rest 3 min

Green band in 4’s x2

Kicking up on the parallettes was for some reason terrifying for me.  I had to place them on the wall and kick off the gymnastics mat that was almost level with them.  I’ll be stuck here for awhile I think.  Everything else went well.  I tried to push the weights.  Was surprised how hard banded strict pull ups were.  Maybe I was just fatigued by then.  Thanks!

September 7, 2021

Daily score: 7

Workout:

#2
A1. L-sit; accumulate 30 sec x3; rest 30 sec

Done in 10’s

A2. Two arm KB clean and jerk; 8 reps x3; rest 2 min

35’s x3

B1. Toes to bar; 20 reps x2; rest 30 sec

Done x2 (5’s to 2’s)

B2. Farmers walk; 100 feet heavy x2; rest 2 min

Plus 140# x2

C1. Prowler push; 50 feet x3; rest 30 sec

Plus 90, plus 100, plus 110

C2. Bike sprint 20 seconds x3; rest 2 min

9,10,11 cals

Actually got off work early enough to do this in the evening.  Felt great.  A bit sore in the abs the next day.  Had to do the L-sits on the parallettes, can’t hardly manage on the ground.  TTB dropped dramatically after the first set of 5, quickly to 2’s/3’s.  Made the farmer carry 40#’s heavier than I had been doing.  Went well, a bit harder on the hands. All good.  Thanks!

September 6, 2021

Daily score: 6 (still super sore lower body but better than yesterday, been moving around like a grandma)

Workout:

#1
Gymnastic bodies:
- Handstand (FS straddle)

x3 (better than last time)

- Front lever (body lever)

x3

- Manna (v-l-v)

x3 partial

+
A1. Front squat; 6, 6, 6; rest 30 sec (stop at parallel)

85# x3

A2. DB step ups; 12 reps x3; rest 30 sec

25’s x3

A3. Wall balls; 24 reps AFAP x3; rest 3 min  (stop at parallel)

14 to 9’

Unbroken x3 all around :50

That last leg day creAted some serious second day soreness.  Adductors and glutes the most. Quads cramped a bit during the L to V.  Both my HS and body levers are better now and I think I’ll move on next time.  Changing direction at parallel is actually pretty hard in the squat and a new type of control.  Step ups were hard too, legs just still recovering.  I’m sure moving helped.  Sauna time!  Thanks!

September 4, 2021

Daily score: 7 (pretty sore lower body, mostly glutes)

Workout:

#16
Gymnastic bodies:
- Handstand (FS straddle)

X3

- Front lever (body lever)

X3

- Manna (V-L-V)

Partial x3

+
A. DB strict press; max reps unborken 35# x5; rest 45 sec

7,5,5,4,4

B. DB bench press; 12-15x5; rest 45 sec
* same load as last week on less rest

With 25’s

15,15,15,12,12

+
Ski erg sprint 20 seconds @100%
rest as needed
x2 sets

6,6

+
Assault bike sprint 15 seconds @100%
rest as needed
x2 sets

10,9

+
Row sprint 15 seconds @100%
rest as needed
x2 sets

5,5

Straddle HS we’re tough because my legs were so tight.  Everything else went well.  Thanks!

September 3, 2021

Daily score: 8

Workout:

#15
A. Rear foot elevated DB split squats; 6-8x3/side; rest 1 min bw sides

20’s x8/side x3

B. Box squat; 5x5; rest 2 min

85/90/95/95/95

C. Goblet hold cossack squat; 10 reps x3; rest 90 sec

20, 26, 26

+
15 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

5 rounds plus a puppy chase (he ran off with the chalk)

Feeling good to be home and get this time.  I think I cherish my gym time more than I ever did before.  In fact, I have a lot more gratitude than I used to.  I know my legs with be sore after this one.  The split squats, box squats and wall sits all involved some high effort.  Gotta keep these legs strong.  Thanks!