April 2, 2022

Daily score: 7 sore all over 

Workout:

#3
Gymnastic bodies:
- Handstand 1,3,1,1,1 (reps of FS straddle)
- Front lever 2,2,2,2,1 (vert body lever)
- Manna 13,12,11,11,10 (seconds L-sit)
+
A. High hang power snatch; 5 reps x5; rest 90 sec

55,60,65,65,65

B. DB Bench press; 50 for time 35#/hand

4:30

C. Single arm bent over DB rows; 10-12x3/side; rest 1 min bw sides

30x12

35x10

35x10

D. Passive hang; accumulate 3 minutes in as few sets as possible (rest
1:1 until you complete)

5:36 (1:34, 1:00, :26)

+
ski erg 15 min easy cool down

152 cals

Traps lit up on the handstands.  Sore from yesterday I think.  Did a ton of yard work and horse riding too.  The body levers are hard on my neck sometimes, today seemed like a rough day for that.   Felt so good to snatch.  Right shoulder was the weak link on the bench press.  Everything else went well!  Thanks!

April 1, 2022

Daily score: 9

Workout:

#2
A. Hang powe clean from below the knee; 3 reps EMOM for 15 min

85x2

90x2

95x5

100x4

105x2

B1. Partial depth back squats (half squat); 4 sets of 10; rest 90 sec

85,95,95,95

B2. Single arm DB hang squat clean; 16 reps x4; rest 90 sec (alternate per 8)

Done with 35#

C. Single leg barbell deadlift; 10 reps x2/side; rest 1 min bw sides

35, 45

+
12 min amrap:
15 V-ups
20 sec side plank R
20 sec side plank R
15 super man arch ups

5 rounds plus 15 v-ups

I just felt good this morning.  Had a good night of sleep.  I also got a Whoop wearable and watched my heart rate during this workout, was kinda cool.  Peaked at 135 and was around 115 most of the time.  Great combo of things.  Not sure I have ever half squated before and it was a strange feeling.  Thanks!

March 30, 2022

Daily score: 7 (back super tight after hard horse back ride last night)

Workout:

#1
Gymnastic bodies:
- Handstand (5r straddle x5)

1,1,1.5,1.5,1

- Front lever (vert body lever, 5r x5)

3,2,1.5,1.5,1

- Manna (30s L-sit x5)

12s, 12, 10, 10, 10

+
A. Hang power cleans; 15 reps x3; rest 90 sec

75x15x3

B. Wide grip weighted pull ups; 2-3x5; rest 2 min

10x3

15x2

15x2

15x2

15x1.75

C. Bent over wide grip barbell rows; 8-10x3; rest 2 min

65x10

75x10

75x10

+
10 min amrap:
10 unbroken toes to bar
10 ring rows
10 push ups

5 rounds

(Ttb unbroken on first 3 rounds then 9:1 and 6:4)

+
D. Band shoulder sequence; 3 sets of 15 of each movement in this
video; rest 1 min bw movements and sets
https://www.youtube.com/watch?v=y4Wo095zPnc&t=21s

Done

Arms so shot at end of this one.  Feels great.  Riding had my low back super tight and I think it effected my gymnastics.  But it’s worth it, my legs are getting strong in new ways.  I did the first three rounds TTB unbroken but mostly single kips without coming off the bar.  Smoked my grip.  The finishing shoulder series felt ‘hard’ my arms were like jello.  Thanks!

March 27, 2022

Daily score: 10

Workout:

90 mins mountain biking

I feel bad you sent that programming and I still didn’t get to do any of it yet!  My apologies.  Saturday was a solid 8 hour yard work day and then my lovely husband is brilliant and knew we needed to get out and play on Sunday.  So we took our first mountain bike ride of the year.  It was amazing!   I have to say, this is the best first ride of the season I have ever had.  I felt strong and able to push.  Crazy isn’t it?  And my technical skills came right back.  It was a stunning landscape and beautiful day, impossible to not enjoy.  But I think whatever we’re doing is working :).  Thanks! 

March 23, 2022

Daily score:

Workout:

#8
Gymnastic bodies:
- Handstand (5r x5 FS straddle HS)

1,1,1.5,3,1

- Front lever (5r x5 vert body lever)

2,2,2,1,2

- Manna (:30 L-sit x5)

:09,:08,09,:09,:08

+
A. Barbell bicep curls; 15 reps x4; rest 90 sec

35x15x4

B1. Reverse grip bicep curls; 15 reps x4; rest 90 sec

12’s x15 x4

B2. Laying BB tricep extensions; 15 reps x4; rest 90 sec

35x15x4

C1. Toes to bar; 25 reps AFAP x4; rest 90 sec

2:43, 2:36, 2:26, 2:29

C2. Supinated grip bent over barbell rows; 10 reps @31x2 tempo x4; rest 3 min

Done with 45#

D. Band shoulder sequence; 4 sets of 10 of each movement in this
video; rest 1 min bw movements and sets
https://www.youtube.com/watch?v=y4Wo095zPnc&t=21s

Done

Feeling a bit tired going into this one.  TTB felt slightly better this week.  Everything went well, just a steady slog. Thanks!

March 22, 2022

Daily score: 8

Workout:

#7
A. Goblet hold spanish squats; 15 reps x5; rest 1 min
https://www.youtube.com/watch?v=Yr4VIVYWp10

Done with 35#

B. Barbell russian step ups; 10 reps x4/side; rest 1 min bw sides

Done with 50#

C. KB goblet hold cossack squat; 10 reps alt'ing sides x4; rest 90 sec

Done with 20#

D1. Banded clamshells; 20 reps x4; rest 1 min

Done

D2. adductor side plank; 30 seconds x4/side; rest 1 min

Done

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

169 cals, kept around 120 watts

Such a potent workout.  Horse back ride after and the next day adductors and glutes are sore.  Step ups are harder for my left hip, just feels weaker.  Everything else went well!  Thanks!

March 19, 2022

Daily score: 8

Workout:

#6
Gymnastic bodies:
- Handstand (5x5r FS straddle)

2, 2.5, 1.5, 1, 2.5

- Front lever (very body lever, 5x5r)

2,2,2,2,2

- Manna (L-sit, 5x30s)

11,10,10,10,10

+
A. High hang muscle snatch; 8 reps x6; rest 90 sec

Done with 45#

B1. WEighted strict ring dips; 3-4x4 rest 2 min

10x4

12.5x4

15x4

20x3

B2. Supinated grip weighted pull ups @21x4; 3 reps x4; rest 2 min

Done with 5# for all

C. Bench press; 10, 8, 6, 4, 2; rest 2 min

85,90,100,105,110

D. Strict press 10, 8, 6, 4, 2; rest 2 min
* increase loads this week for C/D

57, 65, 75, 80x3, 85x0, 80x2

Usual steady struggle on the gymnastics series.  Love the weighted dips, make me feel strong.  Tried to up the weights on the strict press (went well with the bench) but I think last week I pretty much maxed out.  I couldn’t get 80x4 and didn’t even move the first rep at 85.  Another day.  Missing a workout day here and there d/t some hard labor days in the yard getting spring chores done. Shoveling and spreading gravel and bark chips, weeding, planting the garden :). So fun!  Thanks!