August 31, 2022

Daily score: 8

Workout:

#1

Gymnastic bodies:
- Handstand (went back to 5x10s fs holds just to review)

:20, :10, :23, :16, :21

+
A. Behind the neck barbell seated strict press @3020; 6-8x3; rest 2 min

50x8

55x8

65x6 

B. Close grip barbell bench press; build to a tough triple and then
drop the weight by 7% and perform 3 triples at 93% of the heaviest for
the day

Tough Triple= 110

Then 3 sets of 3 at 100

C. Chest to bar isometric hold; amsap x3; rest 2 min

:10, :11, :10

D. Passive hang; amsap x2; rest 2 min

1:33

1:02

E. alternating toe touches; 20 reps x2; rest 2 min

Done x2

Really enjoyed this workout.  Shoulders are moderately sore the next day too, mostly anterior.  Thanks!

August 28, 2022

Daily score:7

Workout:

2.5 hours mountain biking

We took some beginner friends out so the pace was easy and fun.  Still a nice workout though!

August 27, 2022

Daily score: 8

Workout:

#6
Gymnastic bodies:
- Manna

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

+
A. Deadlift @5050 (use straps); 8 reps x3/side; rest 3 min

105,105,105

B. Single arm russian KBS; 18 reps x3/side; rest 1 min bw sides

Done with 35#

C. KB goblet hold 90-90 swivel hips to extension; 12 alt'ing reps x3; rest 1 min

Done with 20#

+
For time:
"Karen" 150 wall ball for time
* every time you break, mandatory 2 min easy bike recovery bw sets

14# to 9 feet 

(26,55,85,110,130,150)

17:35 (5 breaks, 6 sets)

Funny how ‘Karen’, just the word, can give me anxiety.  This was a less painful version at least.  My L-sit progress is coming along, so dang hard. The swivel hips are a great challenge and feel like an important stretch for my hips.  Not a sore after this one as last week.  Just some lateral tightness on the left leg I think from the squats and a bit of neck soreness from throwing the ball.  Thanks!

August 25, 2022

Daily score: 7 (soreness improving) 

Workout:

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

1,1,1,1,1 

+
A1. Adductor side plank L; 30 seconds x4; rest 30 sec
A2. Adductor side plank R; 30 seocnds x4; rest 30 sec
A3. Star side plank; 30 seconds x4; rest 30 sec
A4. Star side plank R; 30 seconds x4; rest 30 sec
A5. L-sit hold; amsap x4; rest as needed to recovery

:25, :25, :20, :21

B. Half kneeling band paloff press with overhead reach; 8 reps
x4/side; rest 1 min bw sides

Done with yellow band

+
3 sets:
18 toes to bar
12 calorie ski erg
6 box jumps 24" (step down)
rest as needed bw sets

2:49

2:35

2:34

+
15 min easy continuous ski erg

150 cals

This is THE more sore my glutes have ever been. Left side is worse and is the upper outer area.  Much improved today but impressive how long it’s hung around.  I did not ‘feel’ like working out but did it anyway.  I just did one solid slow rep on the FL x5 because my left low back felt so tight.  Core series is a toughy but went fine.  My L-sits are feeling stronger.  Love the paloff press.  TTB are proving, I even did one set of 9 (not the best strategy though).  Thanks!

August 23, 2022

Daily score:  5 (glutes extremely sore/tight) 

Workout:

#4
Gymnastic bodies:
- Handstand

1,1,2,1,1

+
A. DB strict press @4040; 10 reps x4; rest 90 sec

15’s x3

12’s x1

B. Ring push ups; amrap unbroken x4; rest 90 sec

15,13,12,12

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

2:17, 2:17, 2:14

+
C1. Single leg hip extensions on GHD; 12 reps x3/side; rest 1 min
C2. Hanging bent knee L hold with alternating knee extensions; 12 reps
x3; rest 1 min
C3. single leg wall sit isometric; 30 seconds x3/side; rest 1 min bw sides

Done x3

HS felt good, just struggled with the straddle.  My adductors are tight/sore a bit too.  The tempo presses make my shoulders burn.  Burpee chest to bar felt harder this week.  The C series went well.  Needed to move some of this soreness out.  Will ride Bella next and should be much better tomorrow.  Thanks!

August 21, 2022

Daily score: 8

Workout:

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

:20 x5

+
A. Deadlift @5050 (use straps); 7 reps x3/side; rest 3 min

105, 115, 115

B. Single arm russian KBS; 15 reps x3/side; rest 1 min bw sides

Done with 35#

C. KB goblet hold 90-90 swivel hips to extension; 10 alt'ing reps x3; rest 1 min

Done with 20#

+
For time:
150 hip thrusts 95#
100 partial range back squats 45# (just above parallel)
50 forward lunges 45#

14:52

Oh my goodness, so sore the next day.  Mostly glutes but hams and quads too.  My legs were shaky after this one and barely made it through my horseback ride after.  So good.  No bad pain, just muscle sore.  Decided to try for 5, 20 second L-sits versus going to 30 on the first, made it work!  Everything else went well but also a solid challenge.  Glutes were on fire after the 150 hip thrusts.  Thanks!

August 15, 2022

Daily score: 6 (a little low energy)

Workout:

#2

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

3,3,3,3,3

+
A1. Adductor side plank L; 30 seconds x3; rest 30 sec
A2. Adductor side plank R; 30 seocnds x3; rest 30 sec
A3. Star side plank; 30 seconds x3; rest 30 sec
A4. Star side plank R; 30 seconds x3; rest 30 sec
A5. L-sit hold; amsap x3; rest as needed to recovery

Done:

:20, :20, :20

B. Half kneeling band paloff press with overhead reach; 8 reps
x3/side; rest 1 min bw sides

Done with yellow band

+
3 sets:
15 toes to bar
10 calorie ski erg
5 box jumps 24" (step down)
rest as needed bw sets

2:10

1:58

2:01

+
15 min easy continuous ski erg

147 cals

Just feeling a bit lazy today, had a pretty big day yesterday.  Felt good about this workout though. TTB are really coming along and I made some progress on the front lever progression.  Love the paloff press :). ThAnks!