September 8, 2022

Daily score: 7

Workout:

#5
Gymnastic bodies:
- Front lever

4,3,3,3,3

+
A. DB side bends; 24 alt'ing reps x3; rest 2 min

50’s, 50’s, 50’s

B. Circling back extensions on GHD; 5 reps in both direction x3; rest 2 min

Done

C. Tall kneeling KB halos; 7 slow controlled reps in both directions
x3; rest 2 min

26, 26, 26

D. Elbow plank KB pull throughs; 18 reps x3; rest 2 min

Done with 44#

+
EMOM 13 min:
Odd- 15 sec row sprint for max cals
even- 15 sec max reps burpees

5 cals and 6 burpees each round 

+
15 min easy continuous ski ergo

164 cals

Feeling stronger in my core.  Love the plank pull through exercise.  And I just felt like pulling harder on the erg today.  Thanks!

September 7, 2022

Daily score: 6

Workout:

#4
Gymnastic bodies:
- Handstand ( 5 x5r fs straddle)

1,2,1,3,3

+
A. Behind the neck barbell seated strict press @3020; 6-8x4; rest 2 min

60x7x2

60x6x2

B. Close grip barbell bench press; 6 triples @95% of last week's tough triple

Done at 105

C. Chest to bar isometric hold; amsap x4; rest 2 min

:12, :11, :09, :06

D. Passive hang; amsap x3; rest 2 min

1:35

1:05

:47

E. alternating toe touches; 30 reps x2; rest 2 min

Done 

Felt good.  cTB iso holds I feel a lot in my elbows.  Thanks!

September 4, 2022

Daily’s score: 8

Workout:

#3

Gymnastic bodies:
- Manna (5x30s L-sit)

:20, :21, :20, :20, :20

+
A. Zercher squat; 10 reps x3; rest 2 min
https://www.youtube.com/watch?v=nwx6Ip7hd3I

45, 45, 55

B. DB box step ups; 50 reps with 50# DB (single DB on shoulder, switch
sides after 25 reps) x2; rest 2 min

3:55

3:55

C. Single leg deck squats; accumulate 40 reps alternating sides per rep

Done

+
5 min amrap:
15 hip extensions on GHD
10 partial range back squat 95#
5 cal ski erg

2 rounds plus 15 hip ext

Abs were still a but sore this day from previous workout.  Zercher squats felt pretty good overall.  Deck squats were harder on the left and I had to do a bit of an assist on the side on some.  Amrap felt good.  Thanks!

September 3, 2022

Daily score: 8

Workout:

2:40 mountain biking, 1000 cals, max HR 160, avg 133

Great time!  Cooler day.  Marc got a new bike so it was super fun getting out on it for the first time.  Felt strong and able the whole ride.  Thanks!9

September 2, 2022

Daily score: 8

Workout:

#2

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

3,3,3,3,3

+
A. DB side bends; 20 alt'ing reps x3; rest 2 min

40, 40, 40

B. Circling back extensions on GHD; 5 reps in both direction x3; rest 2 min

Done

C. Tall kneeling KB halos; 5 slow controlled reps in both directions
x3; rest 2 min

26, 35, 26 

D. Elbow plank KB pull throughs; 14 reps x3; rest 2 min

35, 44

+
EMOM 10 min:
Odd- 15 sec row sprint for max cals
even- 15 sec max reps burpees

5 cals each time or rower and 6 burpees

+
15 min easy continuous ski erg

157

Abs are a bit sore the next day from this one.  I was able to go slower and more controlled with 26# for the halos.  The elbow plank pull throughs are super cool.  Everything else felt great!  Thanks!

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!