February 4, 2022

Daily score: 7

Workout:

#7
3 sets:
125 foot 25# plate OH walking lunge
24 DB box step ups 35#/hand 20"
24 jump switch lunges
rest 4 min bw sets on assault bike

5:00

4:45

4:29

+
A1. Single leg Wall sit L (loaded with light DB); 40 sec x4/side; rest
60 sec bw sides

Done with 10#

A2. Seated  calf raises; 18 reps @2222 x4/sid; rest 60 sec
https://www.youtube.com/watch?v=I02fKccNIoc

Done with 35# plate

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

Done

This was tough once again.  Possibly more chest burning post covid but could just be overly sensitive to it.  Legs sore for a couple days after, kinda all over, calves included.  Thanks!

February 2, 2022

Daily score: 7

Workout:

#6
Gymnastic bodies:
- Handstand (10s FS)

9,6,13,10,9

- Front lever (5, 10s negatives)

5,4,3,3,2

- Manna (5, L-sit straddles)

3,3,3,3,3

+
A. Seated DB curl to strict press; 15 reps x4/side; rest 1 min bw sides

Done x15 with 15#

B. Strict ring dips; amrap unbroken x5; rest 90 sec

9,7,6,5,5

C. Archer push ups w/ hand on KB; amrap unbroken x4/side; rest 2 min bw sides
https://youtu.be/urg1i-LLV-0?t=60

R/L 5/6, 7/7, 7/7, 6/6, 6/6

D1. Inverted hang on rings; 40 sec x4; rest 90 sec

Done x4

D2. Supinated grip feet elevated ring rows; amrap unbroken x4; rest 90 sec

7,7,7,6,5

Arms were shot by the end of this one.  Everything felt good though.  Getting the hang of the archer push ups.  Feeling pretty much back to normal today.  Glutes and low back pretty sore :).  Thanks!

February 1, 2022

Daily score: 6 (some fatigue)

Workout:

#5
A. Sumo deadlift; 5x5; rest 3 min (all sets at heaviest weight from last week)

190x5x5

B. Sumo deadlift; 1 set amrap (-2) unbroken @85% of A

At 160

x12

C. Slant board rear foot elevated bulgarian split squat @4040;
6-8x4/side; rest 90 sec bw sides
https://www.youtube.com/watch?v=UI6sOz7gLJs

45x6

35x6x3

D1. Nordic curl eccentrics; 8 reps as slow and controlled as possible
x4; rest 2 min
https://www.youtube.com/watch?v=NZ31eKoPeIo&t=142s

Done

D2. Weighted back extensions @2020; 15 reps x3; rest 2 min

Done with 10#

E1. Standing BAnd hip flexion; 10 reps with 3 sec pause at end range
of each rep x2; rest 90 sec
https://www.youtube.com/watch?v=dxuHVhEpZk4

Done

E2. Standing band hip abductions; 10 reps with 2 sec pause on each rep
x2/side; rest 90 sec
https://www.youtube.com/watch?v=8pu435ybC5k

Done

Super sick of sick.  Annnnd I actually had some energy to burn today.  Pretty happy with hitting the weights I did before covid.  Had some light headedness but not terrible.  I’m sure I’ll be sore after this one.  The split squats and Nordic curls are so tough and the band finishers burn.  Thanks!

January 28, 2022

Daily score: 7

Workout:

#4
Gymnastic bodies:
- Handstand (5, 10s FS) 7,7,10,5,8
- Front lever(5, 5r10s neg BL) 4,4,3,2,2
- Manna (5, 5r L-sit straddle) 2,3,3,3,3
+
A. Tall kneeling two arm DB strict press; 10-12x3; rest 2 min

25x12

25x12

30x10

B. Single arm KB clean and strict press; amrap in 2 min x2/side; rest
90 sec bw sides 35#

L/R 14/11

L/R 13/13

C. Face pulls; 20-24x3; rest 90 sec

20x3 with yellow

D. Barbell clean grip high pulls @3030; 15 reps x3; rest 90 sec

15# x15 x3

E. DB shrugs; 20 reps with 2 sec pause at the top x3; rest 3 min

15s, 20s, 15s

Felt good.  Definitely got a burn up the back of my neck and traps.  Glad I backed up on the HS, really needs rebuilding.  Thanks!

January 26, 2022

Daily score: 9

Workout:

#3
3 sets:
100 foot 25# plate OH walking lunge
20 DB box step ups 35#/hand 20"
20 jump switch lunges
rest 4 min bw sets on assault bike

3:55

3:38

3:42

+
A1. Single leg Wall sit L (loaded with light DB); 30 sec x4/side; rest
60 sec bw sides

Done with 10#

A2. Seated  calf raises; 15 reps @2222 x4/sid; rest 60 sec
https://www.youtube.com/watch?v=I02fKccNIoc

15#, 25, 25

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

Done

The 3 sets were great.  Lungs got a little burn.  The air temp was pretty cold too, it’s been in the 20’s in the morning.  Barn takes awhile to warm up.  But this felt great, hard, but good to struggle a bit.  And no hip pain the next day!  Wall sits are harder on the left.  Enjoyed the calf raises.  All good.  Still no covid and marc is feeling better!  Thanks!

January 24, 2022

Daily score: 8 (glutes sore)

Workout:

#2
Gymnastic bodies:
- Handstand (5x10s fs) 5,6,5,10,7
- Front lever (5x5r 10s neg BL) 4,2,3,3,3
- Manna (5x5r straddle L-sit) 1,2,2,2,2

A. Seated DB curl to strict press; 15 reps x3/side; rest 1 min bw sides

15x15x3

B. Strict ring dips; amrap unbroken x5; rest 2 min

8,6,6,6,5

C. Archer push ups w/ hand on KB; amrap unbroken x3/side; rest 2 min bw sides
https://youtu.be/urg1i-LLV-0?t=60

4/5, 6/6, 5/6 R/L

D1. Inverted hang on rings; 40 sec x3; rest 90 sec

Done

D2. Supinated grip feet elevated ring rows; amrap unbroken x3; rest 90 sec

7,6,6

HS work has slipped a bit, motivated to get it back.  I was getting some ab cramps on the FL exercise.  And quad cramps on the manna.  Archer push ups got better as I figured them out, kinda fun.  Arms are nicely sore the next day.  Marc has covid, he’s doing okay.  Doesn’t look fun though.  Hoping I’m not next but…highly likely.  Until then, working out as much as I can!  Thanks!

January 23, 2022

Daily score: 8

Workout:

#1
A. Sumo deadlift; 5x5; rest 3 min (start conservative, build heavier per set)

145, 165, 175, 185, 190

B. Sumo deadlift; 1 set amrap (-2) unbroken @90% of heaviest set from A

At 170

x7

C. Slant board rear foot elevated bulgarian split squat @4040;
6-8x3/side; rest 90 sec bw sides
https://www.youtube.com/watch?v=UI6sOz7gLJs

BW x8

15# x8

45# x6

D1. Nordic curl eccentrics; 8 reps as slow and controlled as possible
x3; rest 2 min
https://www.youtube.com/watch?v=NZ31eKoPeIo&t=142s

Done

D2. Weighted back extensions @2020; 15 reps x3; rest 2 min

10# x15 x3

E1. Standing BAnd hip flexion; 10 reps with 3 sec pause at end range
of each rep x2; rest 90 sec
https://www.youtube.com/watch?v=dxuHVhEpZk4

Done

E2. Standing band hip abductions; 10 reps with 2 sec pause on each rep
x2/side; rest 90 sec
https://www.youtube.com/watch?v=8pu435ybC5k

Done

Felt good to sumo dl.  Focused on form and smoothness through my hips.  The Nordic eccentrics were soooo hard for me.  Did my best but need a lot of work.  Everything else went well.  Happy to be back on track.  Thanks!