November 19, 2021

Daily score: 8

Workout:

#5
A. Front foot elevated split squats @5050; 6 reps x5; rest 2 min

15’s x6 x5

B1. Rear foot elevated DB rdl's @42x1; 6-8x4; rest 30 sec

20’s x8

X6

X7

X7

B2. Back squat @3131; 3-5x4; rest 30 sec

65x5

75x5

85x4

85x3

B3. Goblet hold lateral lunge; 7 reps x4/side; rest 30 sec/rest as needed

26# x7/side x4

C1. Short hamstring isometric; 15 seconds @maximal tension x4/side; rest 30 sec

Done

C2. BB good mornings @2020; 12 reps x4; rest 3 min

35, 45, 55, 60

Great session.  Much less cramping on the hamstring iso this week.  Feeling good!  Thanks!

November 15, 2021

Daily score: 7 (tired after concert last night)

Workout:

#4
Gymnastic bodies:
- Handstand (10s FS para)

5-7 seconds x3

- Front lever (10s negatives)

Done x3

- Manna (v-l-v)

To forehead x3

+
A1. BB bench press; 6, 6, 6; rest 1 min

95,95,95

A2. BB strict press; 12, 12, 12; rest 1 min

55,55,55

A3. Push ups; 24 reps AFAP x3; rest as needed to recovery

1:35

1:58

2:00

B. Wide grip band assisted strict pull ups @2020; amrap unbroken x4; rest 2 min

7,7,6,6

C1. Tall kneeling two arm DB top to top strict press; 20 alt'ing reps
x3; rest 2 min (both hands hold the DB oh and the other DB presses)

15s

20s

20s

C2. Bent over thumbs up reverse flies; 12-15x3; rest 2 min

5s x15

8s x12

8s x12

+
c2 bike sprint 15 seconds @100% high damper out of saddle
slow spin recovery low damper 2:45
x3 sets

88 cals

So I just saw your video of the vertical front levers and it inspired me.  I think I’ve been trying to get too close to the floor and then I can’t change direction.  Will send you a video next time and see what you think.  The ‘A’ series was a for real pump.  The last set felt like max effort on the barbell.  And I did the push ups as quick singles.  Wide pull ups felt stronger than regular grip.  Arms are totally shot now.  Thanks!

November 14, 2021

Daily score: 7

Workout:

#3
Gymnastic bodies:
- Handstand (10s FS para)

6-8s x3

- Front lever (body lever)

Partia x3

- Manna (v-l-v)

Partial x3

+
EMOM 20 min
1- 40 sec max distance double KB carry 53#/hand
2- 40 sec max distance reverse sled drag
3- 40 sec sandbag bear hug step overs 20"
4- 40 sec max distance prowler push (heavy and grinding)
5- rest

Done, sled plus 70# for both, 60# sand bag

Effective workout. Working on more integrity on the gymnastics stuff.  Backing down a few steps to get more strength.  Emom was great, lots of running involved too.  Plus 2 hours of horse back riding too!  Thanks!

November 10, 2021

Daily score: 7 (soreness)

Workout:

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

6,5,6

- Front lever (10s neg vert body lever)

Done x3

- Manna (v-l-v)

Partial x3 

+
A. Seated DB arnold press; 10-12x3; rest 2 min

20x12x3

B. Supinated grip eccentric only pull ups; accumulate 6 reps @20
second slow controlled eccentric; rest as needed be sets

Done

C. Barbell skull crushers; 15 reps x3; rest 2 min

35x15

40x15

45x15

D1. Seated barbell wrist curls; 15 x2; rest 90 sec

10# DBs

12# DBs 

D2. Behind the neck seated BB press; 8 reps x2; rest 90 sec

55, 55

D3. pike position hspu with feet on box; amrap unbroken @3030 x2; rest 90 sec

5

5

D4. Bent over DB elbowing rows @41x2; 6-8x2; rest 90 sec

10#s x8

12#s x8

Great workout, some total body soreness the next day.  I couldn’t do the wrist curls with the barbell because it really irritates my right wrist. DBs were better.  Loving the track we’re on.  Thanks!

November 9, 2021

Daily score: 8

Workout:

#1
A. Front foot elevated split squats @5050; 6 reps x4; rest 2 min

With 10# DBs, done x4

B1. Rear foot elevated DB rdl's @42x1; 4-6x3; rest 30 sec

20’s x6 x3

B2. Back squat @3131; 2-3x3; rest 30 sec

65x3

75x3

85x3

B3. Goblet hold lateral lunge; 5 reps x3/side; rest 30 sec/rest as needed

26# x5/side x3

C1. Short hamstring isometric; 15 seconds @maximal tension x3/side; rest 30 sec

Done

C2. BB good mornings @2020; 12 reps x3; rest 3 min

35 x12 x3

Had some good soreness after this one.  Felt weird to back squat again, got more comfortable as I went.  Lots of cramping on the first round of short hamstring ISO’s, better the next two rounds.  The good mornings felt like an amazing stretch after.  Thanks!

November 4, 2021

Daily score: 8

Workout:

#12
Gymnastic bodies:
- Handstand (10s parallette FS)

7,8,7

- Front lever (10s vertical negative)

x3

- Manna (v-l-v)

Partial x3

+
A. BB push press @41x2; 5 heavy doubles; rest 2 min

90, 90, 95, 95, 95

B. Barbell bent over row; 6-8x5; rest 2 min

95x8

95x8

95x7

95x7

95x7

C1. Bench press; 5x5; rest 2 min (same weight from last week)

105x3 (put the wrong weight on)

95x5 (then I figured it out)

100x5x3

C2. Weighted eccentric only pull up; 8 reps with 3 sec descent per rep
x5; rest 3 min (same weight as last week)

Done with 20#

+
ski erg sprint 18 seconds @100%
rest to full recovery (3+ min)
x3

6/5/5 cals

Great session.  Felt a breakthrough on the control on the parallettes.  Eccentric pull ups are so amazing, love the effort the tempo takes.  All good, thanks!

October 31, 2021

Daily score: 8

Workout:

#11
Gymnastic bodies:
- Handstand (10s fs para)

getting better!

- Front lever (10s negative vert body lever)

better quality

- Manna (VLV)

partial x3, about the same

+
A. Heavy farmers carry; 100 feet x4; rest 90 sec

done x4, +140

B. Heavy prowler push; 1 min continuous x4; rest 2:00

Sled plus 45, 55, 55, 55-45

C. Heavy sled drag; 60 sec continuous x4; rest 1:30

Sled plus 80 x4

D. Sandbag over shoulder; 10 reps AFAP x3; rest 1 min

70#

:54

:52

:53

Gymnastics went well, improving.   The sled work was so hard today, something about the consistency of the grass/mud.  Body felt strong, weight was just heavier in the conditions.  Sand bags took grit with such short rest.  What a 'bang for the buck' workout.  It was a gorgeous sunny day and we were outside working on the farm all day, this just fit right in.  Thanks!