January14, 2022

Daily score:

Workout:

#24
Gymnastic bodies:
- Handstand (back to 5, 10s FS holds) 4,8,4,5,4
- Front lever (5x5r of 10s vert negs) 3,2,2,2,2
- Manna (5x5r 1/2 L-sit two leg raise) done

+
A. DB push jerk; 15 reps on the 75 sec x5 sets (light/moderate load)

Done with 20s

B1. KB push press @31x3; 10-12x5; rest 90 sec

20x10

15x12x3

15x10

B2. Band assisted behind the neck strict pull ups; amrap unbroken
@41x4 tempo (light band tension, I'd like between 6-12 reps) x5; rest
2 min

7,7,7,6,6

C1. Single arm DB high pulls @31x1; 10-12x4/side; rest as needed

15x12x4

C2. Bent over single arm DB trap 3 raises; 12-15x4/side; rest as needed

5x15x4

C3. Standing band internal rotations; 12-15x4/side; rest as needed

Done x15 with red band

I stepped back on the HS progression because now that the website looks a bit different I see I should have been doing 5 of everything.  Glad I did because the FS holds need some work.  I can see now I need to do 5x5 reps on the vert levers for the front lever too, so I’ll be there awhile.  Everything else went well.  The high pulls are still easier on the left but the right is getting better.  Thanks!

January 12, 2022

Daily score: 8

Workout:

#23
1:15 on/1:15 off x60 min (3 rotations through the below)
1- Two arm OH walking lunge (light)

Done with 15’s

2- Banded marches

Done with 20# ball

3- Rear foot elevated split squats (light) L

Done with 20# kb

4- Rear foot elevated split squats (light) R

Done with 20# kb

5- Single leg Wall sit L (loaded with light DB)

Done with 10#

6- Single leg wall sit R  (loaded with light DB)

Done with 10#

7- Single Knees over toes calf raises L

Done

8- Single Knees over toes calf raises  R

Done

+
20 min easy c2 bike cool down on damper 1, nassal breathing only

Done, 117 cals

This went well.  I did have to break on the left leg wall sits, just a quick shake out.  Made it on the right.  Sauna time :).  Thanks!

January 9, 2022

Daily score: 8

Workout:

#22
Gymnastic bodies:
- Handstand (10s FS para)

7/10/7

- Front lever (vertical body lever)

Partial x3

- Manna (alternating straight leg para L-sit)

Done x3

+
A. KB bent press; 7 reps x2/side; rest 1 min

26/side x2

B1. Close grip bench press; 10-12x4; rest 90 sec

85x12x3

85x11

B2. Tall kneeling DB bicep curl into strict press; 10 reps x4/side; rest 90 sec

Done with 20#

C1. Feet elevated ring push ups; amrap unbroken with 1 sec pause at
the top of each rep in ext rotation x4; rest 90 sec

7,8,7,8

C2. DB flies; 12-15x4; rest 90 sec

15x15x2

15x13

15x12

C3. Single arm ring rows; 10 reps x4/side; rest 90 sec

Done

D. Weighted passive hang; 40 seconds x5; rest 2 min (heavy as you can
go unbroken)

40# x:40 x5

Great arm burn.  Was totally smoked by the end.  Just barely made the final bicep curls on the curl to press.  I followed this with about 3 hours of tree pruning with my hands over my head, that’s a full arm day :). Feeling a bit sore but strong.  Thanks!

January 8, 2022

Daily score: 8

Workout:

#21
A1. Clean grip RDLs; 10-12x4; rest 1 min

105x12

115x12

125x12

135x10

A2. Double barrel goblet squats with heels elevated; 10 reps @2020 x4;
rest 1 min

26,26,26,20

B1. DB lateral step up; 12 reps x4/side; rest 90 sec

Done with 15’s

B2. Sumo stance good mornings; 12 reps x4; rest 90 sec

65,70,70,70

C1. Hamstring curls with feet on rower @2020; 15 reps x3; rest 30 sec

Done unbroken x3

C2. Anterior tib raises on wall; 180 seconds continuous x3; rest as
needed to recovery

Done x3

D1. BAnd hip flexion; 20 reps with 1 sec pause at end range of each
rep x3; rest 90 sec

Black band

Done x3

D2. Band clamshells; 20 reps with 1 sec pause at end range of each rep
x3; rest 90 sec

Done x3

Happy to make some progress on this workout this week.  It definitely smoked my legs again, in every way.  Those banded hip flexion…wow they are tough after about 15.  I’m doing them single leg.  A bit of soreness the two days after.  Thanks!

January 7, 2022

Daily score: 9

Workout:

#20
Gymnastic bodies:
- Handstand (10s FS on para)

5,9,7

- Front lever (10s neg vert body lever)

X3

- Manna (12s 1/2 L-sit on para)

X3

+
A. DB push jerk; 15 reps on the 90 sec x5 sets (light/moderate load)

15,20,25,25,25

B1. KB push press @31x3; 10-12x4; rest 90 sec

20x11

20x12

20x10x2

B2. Band assisted behind the neck strict pull ups; amrap unbroken
@41x4 tempo (light band tension, I'd like between 6-12 reps) x4; rest
2 min

7,7,7,6

Green band

C1. Single arm DB high pulls @31x1; 10-12x3/side; rest as needed

15x12

15x12

15x10

C2. Bent over single arm DB trap 3 raises; 12-15x3/side; rest as needed

8x12

5x15

5x15

C3. Standing band internal rotations; 12-15x3/side; rest as needed

15x3 with red band 

So good to get my gym time.  Was fun to work on push jerk.  Took me a bit to get a good rhythm.  I finally figured out what works with the band behind the neck pull ups, less awkward and more effort focused, was good.  Arms are smoked.  Thanks!

January 3, 2022

Daily score: 7

Workout:

#19
1 min on/1 min off x48 min (3 rotations through the below)
1- Two arm OH walking lunge (light)

Done with 15’s

2- Banded marches

Done

3- Rear foot elevated split squats (light) L

Done with 20#, 22-26 reps per min

4- Rear foot elevated split squats (light) R

Same as above

5- Single leg Wall sit L (loaded with light DB)

Done with 10#s

6- Single leg wall sit R  (loaded with light DB)

Done with 10#

7- Single Knees over toes calf raises L

Done, 30-40 reps/min

8- Single Knees over toes calf raises  R

Same as above

+
20 min easy c2 bike cool down on damper 1, nassal breathing only

Done

Squeezed this one in after work.  Felt good to move.  Damn those weighted wall sits burn.  And the single leg kot raises are soooo much hard than double leg, I had to take little breaks.  Thanks! 

January 1, 2022

Daily score: 6

Workout:

#18
Gymnastic bodies:
- Handstand

3 FS straddle HS

- Front lever

3, 10s neg body lever

- Manna

V-l-v, 2 partial, 1 full

+
A. KB bent press; 5 reps x2/side; rest 1 min

Done with 26#

B1. Close grip bench press; 10-12x3; rest 90 sec

75x12

85x12x2

B2. Tall kneeling DB bicep curl into strict press; 10 reps x3/side; rest 90 sec

Done with 20#s

C1. Feet elevated ring push ups; amrap unbroken with 1 sec pause at
the top of each rep in ext rotation x3; rest 90 sec

7,7,7

C2. DB flies; 12-15x3; rest 90 sec

12x15

15x12x2

C3. Single arm ring rows; 10 reps x3/side; rest 90 sec

Done

D. Weighted passive hang; 40 seconds x4; rest 2 min (heavy as you can
go unbroken)

20

35

40

40

Must admit a bit of a hangover this morning and felt off on the gymnastics.  I stepped back a step and still struggled.  I did try and log in to gymnastics bodies to get the next step but the login wouldn’t work…?  Bent press was a fun new challenge.  I think I’ve done it before but been a long time.  Arms were totally smoked at the end of this one.  Thanks!