August 14, 2022

Daily score: 8

Workout:

 #1

Gymnastic bodies:
- Handstand (5r fs straddle)

1,1,1,2,2

+
A. DB strict press @4040; 10 reps x3; rest 90 sec

Done with 15’s

B. Ring push ups; amrap unbroken x3; rest 90 sec

13,13,13

+
13 burpee CTB pull ups AFAP
x3 sets
rest as needed bw sets

1:40, 1:35, 1:41

+
C1. Single leg hip extensions on GHD; 10 reps x3/side; rest 1 min
C2. Hanging bent knee L hold with alternating knee extensions; 10 reps
x3; rest 1 min
C3. single leg wall sit isometric; 20 seconds x3/side; rest 1 min bw sides

Done x3

Did this in the evening after a day of farm projects.  We put in a new gate and fence post and had to break up a bunch of rocks with digging bars.  It was interesting how sore my wrists were when I tried to do handstands.  Tempo strict press made my arms burn!  The burpee CTB were an amazing combo, took about 5 mins of rest in between.  Everything else went well!  Thanks!

August 10, 2022

Daily score: 7 (tired/sore)

Workout:

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

:30, :20, :20, :15, :15

+
A. Hamstring curls with feet on rower; 25 reps x3; rest 2 min

Done

B. Standing band pull throughs; 40 reps x2; rest 90 sec

Done

C. Single leg good morning; 12 reps x3/side; rest 1 min bw sides

45, 50, 50

+
3 sets:
12 box jumps 20" (step down)
12 cals rowing @100% effort
rest 90 sec bw sets

1:23

1:15

1:12

Busy day on the farm and still mild soreness.  Perfect workout for the day.  Those ham curls burn!  Thanks!

August 9, 2022

Daily score: 8

Workout:

#5
Gymnastic bodies:
- Front lever (10s neg vertical levers, 5x5)

2,3,3,2,2

+
12 min amrap:
4 strict hspu
4 pull ups
25 sec side plank L
25 sec side plank R
12 toes to bar

4+4 hspu

rest 6 min
12 min amrap:
8 push ups
8 ring rows
25 sec hollow hold
25 sec arch body hold
12 V-ups

3+8+8+25+25+8 v-up’s 

+
15 min easy continuous ski erg

142 cals

Mildly sore all over.  Hardest part of first amrap was the ttb and the v-ups in the second.  I’ll do workout number 6 tomorrow but won’t be able to workout again until Sunday d/t work so plenty of time.  Thanks!

August 8, 2022

Daily score: 8

Workout:

#4
Gymnastic bodies:
- Handstand (5r x5 fs straddle)

 2,3,1,2,1

+
A. Goblet hold heels elevated squat @3030; 12 reps x3; rest 1 min

Done with 35#

B1. Strict press; 6, 6, 4, 4; rest 2 min

75,75,80,85

B2. Bench press; 6, 6, 4, 4; rest 2 min
* 6's start at heaviest set from last week and then heavier for the 4's

95,95,100,100

C1. Barbell front rack in place lunges; 16 steps x3; rest 1 min

75x16x3

C2. DB russian step ups; 16 alt'ing reps x3; rest 1 min
* all sets at the heaviest load you used from last week for more reps this week

25’s x16 x3

Definitely sore the next day after this one.  Mostly from the C series.  But all sore in a good way.  Thanks!

August 4-6, 2022

Mountain biking 

Day one: 1.5 hours, 600 cals, avg HR 135, max 160

Day two: 3 hrs, 1000 cals, avg HR 130, max 160

Day three: 2.5 hrs, 800 cals, avg HR 129, max 160

So fun!  Felt great each day.  Quit alcohol and amazing how much better I recover.  Even after three days all I felt was some hip tightness.  And my technical riding is getting so much better,  thanks!

August 2, 2022

Daily score: 8

Workout:

#3
Gymnastic bodies:
- Manna 5r :30 L-sit 

:30, :25, :20, :17, :18

+
A. Hamstring curls with feet on rower; 20 reps x3; rest 2 min

Done

B. Standing band pull throughs; 30 reps x2; rest 90 sec

Done, purple band

C. Single leg good morning; 10 reps x3/side; rest 1 min bw sides

35x10/side

45x10/side x2

+
3 sets:
10 box jumps 20" (step down)
10 cals rowing @100% effort
rest 90 sec bw sets

1:07

:58

:58

Ham curls on the rower are a sure way to pain.  Everything else felt great!  Thanks!

July 31, 2022

Daily score: 7

Workout:

#2
Gymnastic bodies:
- Front lever (5x10s vert negatives)

2 (ab cramp), 3, 3, 2, 2

+
10 min amrap:
3 strict hspu
3 pull ups
20 sec side plank L
20 sec side plank R
10 toes to bar

4 rounds plus all the way through 4 ttb

rest 5 min

10 min amrap:
6 push ups
6 ring rows
20 sec hollow hold
20 sec arch body hold
10 V-ups

4 rounds plus through hollow body hold

+
15 min easy continuous ski erg

150 cals

Did this one after a day of farm work in 100 degree humid weather.  But it felt great!  No wonder I had a couple cramps though.  The second amrap was harder…core was getting tired by then.  Thanks!