Daily score: 7 (sore hams right above knees, sore upper body)
Workout:
2 hours cross country skiing
So fun! What a great total body workout. Has me all over sore the next day. Hope we get a lot more days to do it this season. I was going to workout the next day but feeling the need to recover, in the sauna instead :). Thanks!
Daily score: 7 (some leg soreness)
Workout:
#2
Gymnastic bodies:
- Handstand (10s FS)
12, 13, 8, 11, 8
- Front lever (10s negatives x5, x5)
5,5,3,3,3
- Manna (L-sit straddle 5r x5)
4,3,4,4,3
+
A. Straight arm band lat pull downs; 30 reps x3; rest 90 sec
Done with red bands
B1. Ring push ups @41x2; amrap unbroken x3; rest 2 min
8,6,5
B2. Strict hspu; amrap unbroken x3; rest 2 min
6,6,5
C. Behind the neck seated barbell strict press; 10-12x3; rest 90 sec
45x12
45x10
45x10
D. DB shuolder complex; front raise x10/lateral raise x10/bent over db
lateral raise x10; 5 complexes; rest 2 min bw complexes (controlled
tempo for all reps)
Done x5 with 5# DBs
Felt great and well rounded mild soreness the next day. Heading cross country skiing today! Thanks!
Daily score: 9
Workout:
#1
A. Banded deadlift; build up to a set of 5 @85-90% effort
https://www.youtube.com/watch?v=F6xPIZC6lhM
145
B. Harop curl eccentrics; 5 slow controlled reps x3; rest 1 min
https://www.youtube.com/watch?v=GpMryi0HkJA
Done
C. Barbell hip thrusts; 10-12x3; rest 2 min
135x12
145x12
155x11
D1 Twisting back extension; 12 alt'ing reps x3; rest 90 sec
Done
D2. Face down band hamstring curls; 75 reps x2; rest 90 sec
Done, black band
D3. Hollow body flutter kicks; max reps in 1 min x2; rest 90 sec
90,105
Feeling this in the hamstrings the next day. Felt great to be back in the home gym. Gorgeous day, able to workout with the garage open. The banded deadlifts are so funny feeling, my brain thinks it knows what a dead lift feels like and these changed that up. Felt it more in the low back towards the top. The Harop curls were much more manageable than the Nordic curls but still seemed a bit sore for the knees, nothing terrible. The banded curls are what made me so sore I think, potent. Thanks!
Daily score: 7
Workout:
#8
Gymnastic bodies:
- Handstand (5, 10s FS) 6,6,12,16,16
- Front lever (5 x5r 10s negs) 5,4,4,3,2
- Manna (5 x5r L-sit straddles) 4,3,4,3,3
+
A. Tall kneeling two arm DB strict press; 10-12x4; rest 2 min
30x11
30x10
25x11
25x10
B. Single arm KB clean and strict press; amrap in 2:30 x2/side; rest
90 sec bw sides 35#
R/L 16/16, 16/16
C. Face pulls; 20-24x4; rest 90 sec
22,20,20,20
D. Barbell clean grip high pulls @3030; 15 reps x4; rest 90 sec
15#x15x4
E. DB shrugs; 20 reps with 2 sec pause at the top x4; rest 3 min
15’sx20x4
Squeezed this one in before flying out for San Diego for the week. Pretty overall sore the next couple days, including abs. We bought a weeks yoga pass at a posh rooftop hipster studio. So far we’ve done one class and one surf session. It’s beautiful down here and warm. Feeling lucky! Will be home on the 12th and back to workouts the 13th. Thanks!
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!
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!
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!
