December 15, 2021

Daily score: 8

Workout:

#11

10 min assault bike warm up
+
10 second sprint @100%

slow spin recovery 2:20
x6 sets

Done, total 165 cals

+
1 min on/1 min off x32 min (2 rotations through the below)
1- goblet hold reverse lunges 35#

24/28

2- row cals 

18/18

3- Air squats @2220 tempo

10/10

4- DB russian step ups 35#/hand

18/18

5- Single leg Wall sit L

Done

6- Single leg wall sit R

Done

7- Knees over toes calf raises

38/42

8- band good mornings

Purple/green

39/36

+
20 min easy airdyne bike cool down, nasal breathing only

121 cals

This felt great.  The hardest were the step ups and the wall sits.  Funny too, I think this workout made me hungry all day.  Who knows. It’s been so miserable cold and wet it was so nice to turn on the heat and workout inside.  Thanks and good luck in Dubai!

December 13, 2021

Daily score: 8 (legs kinda sore)

Workout: 

#10

Gymnastic bodies:
- Handstand 5,6,8s para’s
- Front lever: working on 3 body levers
- Manna: 3 V-L-V (done first)

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

20’s x12 x3

B. Bent over mixed grip barbell rows; 6-8x3 @31x2; rest 90 sec

75x8

75x6x2

C1. Strict Ring dip; amrap unbroken with 1 sec pause in ext rotation
at the top x3; rest 90 sec

7,7,7

C2. Pike position hspu with feet on box @21x1; amrap unbroken x3; rest 90 sec

10,9,8

C3. Ring rows @2022; amrap unbroken x3; rest 90 sec

9, 10, 10

+
3 rounds for time:
100 feet double KB OH hold 35#/hand
200 feet farmers carry 53#/hand

6:37

I can do the V-L-V but has to be done first, will build do doing it after some work too.  Such a great workout, sore the next day.  Was shocked at my capacity for ring dips after having not done them in awhile, felt good.  The 3rft was hardest on my traps during the farmer carry, felt the burn.  Thanks!

December 12, 2021

Daily score: 8

Workout:

#9
A. Hang power clean x1/front squat x1; 1 complex on the 30 seconds for
10 min @~70-80%

At 85

Done

B1. Goblet hold cossack squat; 12 reps x3; rest 30 sec

Done with 20#

B2. Adductor side plank; 30 seconds x3/side; rest 90 sec

Done

C1.  KB windmill; 3 slow controlled reps x3/side; rest 30 sec

Done with 26#

C2. Hamstring curls with feet on rower @2020; 12 reps x3; rest 30 sec

Done

C3. Anterior tib raises on wall; 105 seconds continuous x3; rest as
needed to recovery

Done

D1. Single leg DB hip thrust; 12-15x2/side; rest 30 sec

20x15/side x2

D2. DB frog pumps; 20 reps x2; rest as needed

With 20’s

With one 50#

Was fun to move the barbell again!  Side planks and ham curls were the hardest.  Everything went well.  Had a few things try and cramp in the upper leg throughout this workout.  Recovering in the sauna.  It’s been so cold here!  I hope Dubai is sunny and pleasant.  Thanks!

December 10, 2021

Daily score: 8

Workout:

#8
Gymnastic bodies:
- Handstand 8,9,7s on para’s
- Front lever- up, as far down as I can, and up again on stall bars x3
- Manna- V-L-V: 2 complete, one partial

+
A. Omni grip bench press; 5.5.5x5; rest 30 sec/rest 3 min (wide,
medium, narrow grip within the set)

Done at 90 (no spotter this week)

B. BB push press @41x4; amrap unbroken @50% 1rm push press x5; rest 2
min actively bw sets on ski erg

At 65

8, 6, 6, 5, 5

71 cals on ski

C1. Ring push ups; amrap unbroken into 30 sec ring plank hold x4; rest 2 min

12 x4

C2. Wide grip strict pull ups; amrap unbroken into 30 sec ring to
chest isometric hold (ring row position) x4; rest 2 min

5x4

D1. Elbow on knee external rotations; 15-20x4/side rest 1 min

10x20

12x16

12x15x2

D2. 2.5# prone plate swimmers; 3 slow controlled reps x4; rest 1 min

Done 

Such an epic arm day.  Really potent combinations.  Please to have made some gains this week.  Feeling good!  Thanks!

December 9, 2021

Daily score: 8

Workout:

#7
Gymnastic bodies:
- Handstand 6,6,7
- Front lever, trying to get a good raise on stall bars
- Manna, v-l-v, partial x3

+
30 min amrap:
50 foot revrese sled drag
50 foot forward sled push
50 foot bear KB drag
https://www.youtube.com/watch?v=f9TximDzUCI
1 min continuous banded marches
50 foot two arm OH KB carries
50 foot farmers carry
1 min continuous band good mornings (just a band wrapped around your
shoulders and standing on it)

4 rounds +drag +push +bear +1’ cont March

Sled drag was 100# D ball rev roll

Push was 100# D ball push

53# kb for bear drag

35# kbs overhead

70# kbs for farmer carry

I think we have settled into a time of year where using the sled/farmer carry outside is getting a little crazy.  It was in the 30’s and pouring rain.  I’m tough enough, I just feel like I’m getting too old to have to prove it lol.  I must say though, the switch to pushing/pulling the D ball was legit.  Have you ever rolled one of those forward for very long?  It lights up a lot of things.  

Doing the V to L after the HS/FL work, I couldn’t get all the way back up to the bar.  I really love the kb bear drag, much more challenging with the heavier kb this week.  Fun to do something new.  My glutes feel this one the next day.  

I will do my last workout today.  But no pressure, I know you have a life too.  Thanks!

December 8, 2021

Daily score: 8

Workout:

#6
Gymnastic bodies:
- Handstand 

10,6,7s on para’s

- Front lever

Working on body lever 

- Manna

V-L-V

I did it! x3

+
A. Half kneeling DB strict press; 12-15x4/side; rest 1 min bw sides

25x15x4

B. Bent over barbell rows; 6-8x5 @31x2; rest 90 sec

75x7

65x6x4

C1. Close grip bench press @4040; 6 reps x4; rest 90 sec

75x6x4

C2. Reverse grip barbell curls; @2020; 10 reps x4; rest 90 sec

45x10x1

35x10x3

D1. Barbell wrist rolls; 1 min continuous x4; rest 90 sec (alternate
forward and backward rolls per set)

With 20#

With 15# x3

D2. Bench dips @2020; amrap unbroken x4; rest 90 sec

18,17,17,17

D3. Face pulls; 15 reps x4; rest 90 sec

15x4

D4. Bent over thumbs up reverse flies; 12-15x4; rest 90 sec

8x13

8x12x3

I did the V-L-V before the front lever and HS work and was super excited to be able to do it. I did the other order the next day and couldn’t quit get there.  Everything else was pretty straightforward.  Feeling stronger!  Thanks!

December 5, 2021

Daily score: 8

Workout:

#5 

A1. Heels elevated goblet squats @3030; 12 reps x4; rest 90 sec

26# x12 x4

A2. Low bar box squat; 6, 6, 6, 6; rest 90 sec

90 x6 x4

B1. Sumo stance Good morning; 10-12x4; rest 90 sec

65 x12 x4

B2. Sumo stance RDL's @3030; 10 reps x4; rest 90 sec (use straps for grip)

105 x10 x4

B3. Anterior tib raises on wall; 90 seconds continuous x4; rest 90 sec

Done

C1. Single leg back extensions; 12 reps x4/side; rest 60 sec

Done

C2. Seated good mornings @2020 tempo; 90 sec continuous x4; rest 60 sec

35# x4

I can’t believe how long it’s been since my last workout.  I had a rest day and the three long days at work.  Sure felt good to be off and get to move.  I also rode twice.  Legs are sore the next day, mostly hams.  This all went well.  Nothing specific other than I feel like this all really strengthens my hips/pelvis.  It’s gotta be great for horseback riding too.  Thanks!