July 16, 2022

Daily score: 6 before, 8 after nap :)

Workout: 

#2
Gymnastic bodies:
- Front lever (5r, 10s vertical negatives)

3, 2.5, 2, 2, 2

+ 
30 min amrap:
1- 20 sec side plank/side
2- 40 sec passive hang (mixed grip 20s/side)
3- 40 sec hollow body hold
4- 40 sec alternating bird dogs with 1 sec pause at the top of each rep
5- 40 sec plank shoulder taps
6- rest

Done 

+
15 min easy continuous ski erg

154 cals

Felt so good to move and hoping this is the beginning of me getting back on track.  I hate feeling less in shape but I know I’ve been doing all I can lately just to keep my priorities in the right order.  This workout actually helped calm me down and felt great.  Thanks!

July 12, 2022

Daily score: 8

Workout:

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

1,2.5,1.5,1,3

+
A. Single leg barbell deadlift; 6 reps x3/side; rest 1 min bw sides
(stand up and lower from one leg under control and reset each rep on
the floor.  not TnG)

75,85,95

B. Pike position hspu with feet on box @4040; amrap unbroken x3; rest 3 min

5,5,5

C1. Rear foot elevated single leg split squats @2020; 8-10x2/side; rest 1 min

10x2

C2. Goblet hold cossack squats; 10 alt'ing reps x2/side; rest 1 min

20# x10x2

C3. 10# plate counterbalanced pistol squats @3030 (stop just above
parallel on each side); 4 reps x2/side; rest 1 min

Done

Single leg DLs are harder on the right.  Maybe d/t the super flexible ankle, I struggle with balance on the side.  The single leg squats and Cossacks are harder on the left d/t that hip and that side feels a bit weaker.  Pistols felt great.  Thanks!

July 5, 2022

Daily score: 8

Workout:

#2
30 min amrap:
10 burpees
Row 500m
10 toes to bar
bike 20 cals
10 box jumps 20" (step down)
ski erg 500m

3 rounds plus 10 plus 356 meters

Felt good to burn!  I was totally on the ground after this one.  And better than last time I did it.  Thanks!  

July 3, 2022

Daily score: 8 (light overall soreness)

Workout:

#6
Gymnastic bodies:
- Manna (5r 30s L-sit)

:30!  :22  :16  :14  :14

+
A. Sangbag bear hug walking lunges; 7 min amrap: 25 feet unbroken segments

9x25 feet with 100# sand bag

B. Barbell hip thrusts; 5x5; rest 2 min
* increase weight from last week

205, 215, 215, 225, 225

+
Ski erg sprint 15 seconds @100%
rest 45 sec
x10 sets

110 cals

So excited and surprised to get my first 30s L-sit.  That one didn’t actually hurt as bad as all the ones that followed lol.  Sand bag challenge was legit.  Got more stable as I went.  Choosing the 100# bag was brave for me.  Everything else felt great!  Thanks!

July 2, 2022

Daily score: 7

Workout:

#5
Gymnastic bodies:
- Front lever (5r 10s vertical neg body levers)

2,2,2,2,2

+
A. Double KB front rack partial squats (just above parallel); 15 reps
@2010 tempo x4; rest 2 min

Done x4 with 35’s

B. Rear foot elevated barbell overhead split squats; 8-10x3/side; rest
1 min bw sides

35x9/side x2

35x8/side 

C1. Push ups; 25 reps AFAP x2; rest 1 min

1:14, 1:15

C2. Supinated grip ring rows; 25 reps x2; rest 1 min

Done 

+
3 min max reps burpees

42

Glutes, hams, low back a bit sore today.  This all felt good.  Neck got a bit fatigued on the burpees but overall nearly back to 100%.  Thanks!

July 1, 2022

Daily score: 8

Workout:

#4
Gymnastic bodies:
- Handstand

3-1-1-1-1 (fs 5rep straddle)

+
A. Clean grip deadlift @3030; 6-8x5; rest 2 min

125x8

135x7x4

B. Seated DB Z arnold press; 8-10x4; rest 2 min

25x10

25x8x3

C1. Snatch grip single leg RDL's; 8-10x4; rest 1 min

55x10/side x4

C2. Single leg hamstring curls on rower; 10 reps x4/side rest 1 min

Done

D. Single leg hip extensions on GHD; 12-15x3/side; rest as needed

Done x15 x3

So good to get gym time.  Legs felt a bit more balanced today.  Thanks!

June 28, 2022

 Daily score: 8

Workout:

Mtn biking, 2hrs, 500 cals, avg HR 120, max 166

So good to get out on the bike.  Felt great climbing.  And no crashes on the rocky fast downhill :).