January 12, 2023

Daily score: 8

Workout:

#6

Gymnastic bodies:
- Manna (5r x5 L-sit straddle double leg extension)

2,4,3,4,5

+
A1. Strict pull ups; amrap unbroken x3; rest 45 sec

7,5,5

A2. Wall facing shoulder taps; amrap unbroken x3; rest 45 sec

33,30,25

B1. Bent over barbell rows @31x2; 4-6x3; rest 45 sec

85x5, 85x4, 85x4

B2. Supinated grip strict pull ups; amrap unbroken x3; rest 45 sec

5,4,3

+
1 min amrap double KB clean and jerk 35#
rest 30 sec
x4

11,8,9,9

+
ski erg 10 min easy cool down

Done 100 cals

Great session.  Good to feel some pull up strength building.  KB c and J’s were tough but felt strong.  Thanks!

January 10, 2023

Daily score: 7

Workout:

Vinyasa Yoga

Flowery class.  Body feels so good after this and I slept amazing.  

January 9, 2023

Daily score:

Workout:

#5

A1. Copenhagen side plank; 30 sec x3; rest 40 sec

Done/side x3

A2. DB in place lunges @3030; 12 reps per side x3; rest 40 sec

Done with 25’s

A3. Single leg DB RDL; 12-14x3/side; rest as needed

35x14

35x14

35x13

B1. Sumo stance RDL; 10-12x2; rest 1 min (@31x1 tempo.  use straps for grip)

95x12

105x12

B2. Single leg sorensen hold; 30 sec x2/side; rest 1 min

Done

+
Bike sprint 12 seocnds @100% intensity
bike easy 2 min
x4

Done

+
10 min easy aerobic cool down nasal breathing only

Done on ski erg, 92 cals

I was feeling kinda stiff from horseback riding but  all of this really helped work it out.  Not too sore the next days either.  Right leg still feels a bit stronger but better balance/stability on the left.  Thanks!

January 7, 2023

Daily score: 8

Workout:

 #4

Gymnastic bodies:
- Handstand

3, 2.5, 4, 2, 3

+
A. Ring support holds; amsap (-5sec) x3; rest 90 sec

25,26,23

B. Bottom of dip ring support hold; amsap (-5 sec) x3; rest 90 sec

20,15,16

C. False grip ring to chest hold; amrap (-5 sec) x3; rest 90 sec

11,11,12

+
EMOM 18 min:
1- Continuous DB bicep curl + strict press light load, slow tempo,
high internal tension
2- Continuous DB fly + DB tricep extension @light load, slow tempo,
high internal tension
3- 30 sec hollow body rock

Done with 15’s

Solid dense session.  Once again this week felt my tiny shoulder/lat muscles working.  And this evening I can feel my abs got worked too.  Thanks!

January 4, 2023

Daily score: 8

Workout:

 #3

Gymnastic bodies:
- Manna

10,10,10,10,10!  Parallette straddle bent to straight reps 

+
A1. Strict pull ups; amrap unbroken x3; rest 1 min

6,5,5

A2. Wall facing shoulder taps; amrap unbroken x3; rest 1 min

22,24,20

B1. Bent over barbell rows @31x2; 4-6x3; rest 1 min

95x4

85x4

85x4

B2. Supinated grip strict pull ups; amrap unbroken x3; rest 1 min

4,5,4

+
3 min amrap double KB clean and jerk 35#

21

+
ski erg 10 min easy cool down

98 cals

Terrible how behind I got blogging.  Remember enjoying how much effort this workout took.  Love getting pull up strength back.  Thanks!

January 2, 2023

Daily score: 8

Workout:

 #2

A1. Copenhagen side plank; 20 sec x3; rest 40 sec

Done

A2. DB in place lunges @3030; 10 reps per side x3; rest 40 sec

Done with 25's

A3. Single leg DB RDL; 10-12x3/side; rest as needed

35# x 12 x3

B1. Sumo stance RDL; 8-10x2; rest 1 min (@31x1 tempo.  use straps for grip)

95x10x2

B2. Single leg sorensen hold; 20 sec x2/side; rest 1 min

Done

+
Bike sprint 12 seocnds @100% intensity
bike easy 2 min
x3

Done

+
10 min easy aerobic cool down nasal breathing only

Done on ski, 85 cals

Another potent workout.  My glutes were smoked.  Love it.  Interesting thing, nasal breathing on the ski definitely had my HR higher than it would have been with regular breathing for the same amount of power output.  I was about 145 the whole time.  Thanks!

January 1, 2023

Daily score: 8

Workout:

#1
Gymnastic bodies:
- Handstand

1.5, 2.5, 1, 2, 2

+
A. Ring support holds; amsap (-5sec) x3; rest 2 min

20, 22, 20

B. Bottom of dip ring support hold; amsap (-5 sec) x3; rest 2 min

10, 10, 11

C. False grip ring to chest hold; amrap (-5 sec) x3; rest 2 min

10, 10, 11

+
EMOM 15 min:
1- Continuous DB bicep curl + strict press light load, slow tempo,
high internal tension
2- Continuous DB fly + DB tricep extension @light load, slow tempo,
high internal tension
3- 30 sec hollow body rock

Done with 12#s

Amazing how hard the ring stuff is.  So is moving slow weight slowing with lots of tension.  Potent workout.  We went to a party this evening and laughed a lot and it made me realize how smoked my core was.  Love it.  Thanks!