June 12, 2022

Daily score: 6 (worked last night)

Workout:

#5
Gymnastic bodies:
- Front lever (10s vert negatives x5)

3,3,2,2,2

+
A. barbell on back Platform elevated 2" deficit reverse lunges; 24
alt'ing steps x3; rest 90 sec
* same load as last week

70,70,70

B1. Weighted dips; 6-8x4; rest 90 sec

2.5x7

2.5x8

5x6

5x6

B2. Bent over barbell rows; 8-10x4; rest 90 sec

85x10x2

90x9

90x8

C1. front rack KB goblet cossack squat; 16 side to side reps x4; rest 90 sec

Bw x16 x4

C2. Single leg RDL; 8-10x4/side; rest 1 min bw sides/rest 90 sec

40x8

40x10x3

Felt sluggish today after night shift and doesn’t help that is still look like winter here.  Also call room bed kills my bad hip.  Plus I think horse back riding flares it up.  But all this hip work has got to be exactly what I need.  Got the pain/tightness under control with some mobility but did the Cossacks with body weight only in this workout and focused on maintaining tension in the bottom.  Lunges were a valid challenge, hardest part of the workout.  Going painfully slow on the front lever progression to maintain perfect integrity, so hard.  Thanks!

June 11, 2022

Daily score: 6 

Workout:

#4
Gymnastic bodies:
- Handstand (5r FS straddle)

3,2.5,1,2,1.5

+
A. Sumo deadlift; 10 reps x5; rest 90 sec
*all weights at heaviest from last week

155x10x5

B. Barbell behind the neck seated strict press; 12-15x3; rest 90 sec

55x14

55x12x2

C. Single arm barbell suitcase deadlift; 10 reps x3/side; rest 1 min
bw sides (barbell to your side perpendicular to your footline)

75x10/side x3

D. Single leg Barbell hip thrusts; 10-12x3/side; rest 1 min bw sides

35x12/side x3

Just felt a bit sluggish today, no good reason.  DLs actually seemed to get lighter as I went.  The strict press was all out effort to get 12 on the last set.  Left leg weaker on the hip thrusts as usual.  Thanks!

June 8, 2022

Daily score: 8

Workout:

#3
Gymnastic bodies:
- Manna (:30 L-sit x5)

:21, :17, :15, :15, :13

+
A1. Front foot and heel elevated split squat with sandbag in bear hug;
10 reps x3/side rest 1 min

55#, 70, 70

A2. Sumo stance good mornings; 10-12x3; rest 1 min

65x12

70x12

75x12

B. Single leg DB russian step ups; 20 reps x3; rest 90 sec

20’s x20 x3

+
10 min amrap
15 band good mornings
15 air squats
30 in place alternating forward lunges (15/side)
15 box jumps 20" (Step down)

3 rounds 

Solid session.  Happy to be making progress even is so slow on the L-sits.  Back felt super tight the night after this one but I really think it’s the horse back riding.  Thanks!

June 6, 2022

Daily score: 7

Workout:

 #2

Gymnastic bodies:
- Front lever (10s very negatives 5x5)

3-3-3-3-3

+
A. barbell on back Platform elevated 2" deficit reverse lunges; 20
alt'ing steps x3; rest 90 sec

65, 70, 70

B1. Weighted dips; 6-8x3; rest 90 sec

5x6

2.5x6x2

B2. Bent over barbell rows; 8-10x3; rest 90 sec

70x10

80x10

85x9

C1. front rack KB goblet cossack squat; 16 side to side reps x3; rest 90 sec

20x16x3

C2. Single leg RDL; 8-10x3/side; rest 1 min bw sides/rest 90 sec

30x10

35x10

40x8

Crazy weekend, we had to take the horses to the emergency vet hospital at the state vet school so the baby could have an umbilical infection surgically excised.  They are doing well now but still there.  Learning so much through this process and dying to have them home safe.

This workout felt great.  I love how it’s all

still hard and challenging but doesn’t leave me hurting.  I did the dips in the bars and they seemed harder for me than the rings.  I rode my neighbors horses the last few days too and legs are so sore today, good stuff.  Thanks!

June 3, 2022

 Daily score: 6

Workout:

#1

Gymnastic bodies:
- Handstand (FS 5r straddle)

1,1,1.5,1.5,1

+
A. Sumo deadlift; 10 reps x5; rest 90 sec
* increase load per set

125, 135, 140, 145, 155

B. Barbell behind the neck seated strict press; 12-15x3; rest 90 sec

55x12x3

C. Single arm barbell suitcase deadlift; 10 reps x2/side; rest 1 min
bw sides (barbell to your side perpendicular to your footline)

65, 75

D. Single leg Barbell hip thrusts; 10-12x2/side; rest 1 min bw sides

55x10

35x12

Struggle with HS today.  DL’s felt great and kinda woke me up.  The suitcase DLs are a great challenge, so much of it is just balancing the bar.  I could barely do 55# SL hip thrusts on the left (easier on right), I had to pause after rep 6.  Interesting to observe that weakness.  Thanks!

June 2, 2022

 Daily score: 7

Workout:

Metabolic
#1
Ski erg 10 min easy

97 cals

+
EMOM 21 min
1- Ski erg sprint 20 seconds @100% speed

6 cals each

2- bike @moderate continuous pace 1 min
3- bike @easy pace 1 min

151 cals total on bike

+
Ski erg 10 min easy

100 cals

Been a big yard work week.  And finally some warmer weather.  Felt good to burn a little bit.  This is a great combo.  Felt like a solid effort and made me hungry and sweaty.  Thanks!

May 31, 2022

Daily score: 8

Workout:

 #6

Gymnastic bodies:
- Manna

:20, :15, :12, :13, :12

+
A1. Heels elevated goblet squat @5050; 6-8x3; rest 90 sec

35x6x3

A2. Single leg hip thrusts; 12-15x3/side; rest 90 sec
* heavier load than last week

25x15x2

30x13

+
20 min amrap:
10 push ups
10 ring rows
10 air squats
10 Goblet hold good mornings @35#

10 rounds +10 +10

Sore the next day, mostly upper body.  Feeling good and loving these workouts!