November 12, 2022

Daily score: 8

Workout: (my own creation, did with Marc)

Round 1:

Ruck (around 1/4 mile) with 35# kb (1/2 left then right hand)

25’ HS walk

12 plank to pike with feet on rower

10 DL in hex bar, around 145#

Round 2:

Ruck with 60# sand bag

20 Russian step ups to 24”

5 strict TTB

10 DL in hex bar 145#

Round 3:

Same as 1 but with 15# db (one OH, one at side) for ruck

Round 4:

Same as 2 but with 35# kb alternating suitcase carry

This whole thing took just shy of an hour.  Was fun to be outside a bit on a rare sunny November day.  A bit sore the next day.  Thanks!

November 11, 2022

Daily score: 8

Workout:

#6
Gymnastic bodies:
- Manna

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

+
A1. Bench press; 6, 6, 6; rest 30 sec

Done at 90

A2. Push ups; 12, 12, 12; rest 30 sec

Done

A3. Strict DB press; 24, 24, 24; rest 3 min

Done with 12’s

B1. Stirct pull up; 6, 6, 6; rest 30 sec

Done

B2. Ring row; 12, 12, 12; rest 30 sec

Done

B3. Bent over db rows; 24, 24, 24; rest 3 min
* heavier weighjts on A/B series this week

Done with 15’s

+
12 min follow along shoulder mobility routine.
https://www.youtube.com/watch?v=6KCCblPgyRU&t=26s

Done

Had to do this one in the evening and it felt perfect.  Arms are pumped after.  No issues.  Thanks!

November 9, 2022

Daily score: 7

Workout:

 #5

Gymnastic bodies:
- Front lever

3/3/3/3/3

+
A. DB in place lunges; 24 steps x3; rest 2 min

Done with 25’s

B. Single led bb good morning; 12-15x3; rest 1 min bw sides

45x12/side x3

C. Single leg BB hip thrust; 10-12x3; rest 2 min

35x12

35x11

35x10

D. DB frog pumps; 70 reps x2; rest 90 sec

Done

+
EMOM 12 min
odd- 15 russian KBS
even- 10 alt'ing unloaded step ups 24"

Done with 53# kb

+
15 min easy continuous ski erg

152 cals

Good session.  GMs harder to balance on the right, hip thrusts weaker on the left.  Everything went well!  Thanks!

November 7, 2022

Daily score: 8

Workout:

#4

Gymnastic bodies:
- Handstand

2.5, 1,2,2,2

+
15 min amrap:
5 burpees
20 sec side star plank per side
5 burpees
20 cal row
5 burpees
25 foot hs walk

2+5+20/side+5+11 cal row 

Great sessions.  Re-organized the gym and have much more open space now.  Feels way better for HS walking.  Although that still needs lots of work.  Side star still hard on left leg up.  Thanks!

November 5, 2022

Daily score: 7 (would be better but back is so tight it messed with my sleep, horses fault)

Workout:

#3

Gymnastic bodies:
- Manna

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

+
A1. Bench press; 6, 6, 6; rest 30 sec

Done at 85

A2. Push ups; 12, 12, 12; rest 30 sec

Done UB, 8/4, 5/4/3

A3. Strict DB press; 24, 24, 24; rest 3 min

12’s UB, 12’s broken, 10’s UB

B1. Stirct pull up; 6, 6, 6; rest 30 sec

4/1/1

3/1/1/1

3/1/1//1

B2. Ring row; 12, 12, 12; rest 30 sec

Done UB

B3. Bent over db rows; 24, 24, 24; rest 3 min

15s UB

15’s broken

12s UB

+
12 min follow along shoulder mobility routine.
https://www.youtube.com/watch?v=6KCCblPgyRU&t=26s

Done

I tried to hold my horses weight a little too long as she leaned on me while treating her feet.  Won’t do that again.  I’m fine but really stiff back.  This workout helped.  Love the mobility series.  Strict pull ups were hard…been awhile.  Thanks!

November 3, 2022

Daily score: 8

Workout:

#2
Gymnastic bodies:
- Front lever

3/3/3/3/3

+
A. DB in place lunges; 20 steps x3; rest 2 min

Done with 25’s, fwd stepping in place

B. Single led bb good morning; 10-12x3; rest 1 min bw sides

35x12

45x12

45x11

C. Single leg BB hip thrust; 8-10x3; rest 2 min

45x8

45x9

45x8

D. DB frog pumps; 50 reps x2; rest 90 sec

Done

+
EMOM 10 min
odd- 15 russian KBS
even- 10 alt'ing unloaded step ups 24"

Done with 56#

+15 min easy continuous ski erg

157 cals

Felt great today.  Left hip is much weaker on the hip thrusts but is the better balanced side on the good mornings.  Thanks!

November 2, 2022

Daily score: 8

Workout:

#1

Gymnastic bodies:
- Handstand

1.5, 2, 1, 1.5, 1

+
For time:
5 minutes accumulated passive hang
30 burpees to 6" reach
3 min accumulated side star plank (90 sec per side)
30 cal row
1 min max distance hs walk

21:30

Not my best handstand day.  But I need to just practice more I think.  Side star is just so hard for me, especially on the left.  It’s the glute/hip that’s just weaker on that side.  I did some mobility after this because I think the horseback riding has me all locked up in the hips.  Will be back in the gym tomorrow!  Thanks!