March 17, 2023

#6

Gymnastic bodies:
 - Manna

:07, :10, :09, :10, :10

 - handstand

2,3,3,3,3

+
A. HS walk and piroutte practice - 20 min

4 turns and about 100 feet of walking 

B1. Strict press drop set; 3.6.9 x4; rest 30 sec/rest 1 min

80/70/50

80/65/45

80/65/45

80/65/45

B2. Supinated grip weighted pull up drop set; 2.2.2x4; rest 30 sec/rest 2 min

17.5/12.5/10 x4

+
18 min amrap:
30 sec OH KB hold 35#/hand
30 sec double KB front rack hold 35/hand
30 sec Hanging bent knee L hold
30 sec elbow plank

6 rounds plus 8 seconds OH

+
ski erg 10 min easy cool down

88 cals

Enjoyed this session, arms super smoked after.  Some break throughs on HS turns and overall walking is more controlled.  The amrap is tough!  So proud to have made it through all the 30 second holds without breaking.  Thanks!

March 13, 2023

Daily score: 8

Workout:

#5

A. Stability ball stir the pots; 5 slow controlled reps in both directions x4; rest 90 sec

Done

B1. Copenhagen plank; 30 seconds x4/side; rest 1 min
B2. Lateral crunches on GHD; 20 reps x4/side; rest 1 min
https://www.youtube.com/watch?v=wi6YprZOBjs

Done

C. Toes to bar; amrap (-2) x4 rest 2 min

7,7,6,7

+
4 min amrap burpee pull ups 
3 min amrap sandbag to shoulder
2 min amrap sandbag squats

75# sandbag

19/18/23

Love this ab series, made me sore last week and just feels like it gets everything.  Light sandbag this week so got more reps and more out of breath :).  Thanks!

March 12, 2023

Daily score: 7 (feeling tired)

#4

Gymnastic bodies:
 - Handstand

3,2,2,2.5,3

+
A1. Chin over bar isometric hold; 20 seconds x4; rest 40 sec

Done

A2. Weighted strict pull up; 2 reps x4; rest 40 sec

20x1.5

15

12.5

10

A3. Strict CTB pull ups; amrap unbroken x4; rest 3-5 min

2,1,1,1

B. Push press @31x3; 6-8x4; rest 3 min

65x7

65x6x3

C1. Ring push ups; amrap unbroken x4; rest 1 min

18,16,14,12

C2. Supinated grip bench press; 12-15x4; rest 1 min

65x13

65x12x3

C3. Barbell revrese curls @3030; amrap unbroken with empty bar x4; rest 3-5 min

7,7,7,7

Definitely felt a bit off today.  Weight’s felt heavier too.  Was surprised especially by my struggle with the CTB compared to last week.  Not all days can be amazing I guess :).  Thanks!

March 10, 2023

Daily score: 8 (abs still sore)

Workout:

#3

Gymnastic bodies:
 - Manna

:09, :09, :10, :10, :09

 - handstand

2,5,3,2,4

+
A. HS walk and piroutte practice - 20 min

Done 

B1. Strict press drop set; 3.6.9 x3; rest 30 sec/rest 1 min

75/65/55

80/70/50

80/70/50

B2. Supinated grip weighted pull up drop set; 2.2.2x3; rest 30 sec/rest 2 min

15/10/7.5

17.5/12.5/10

17.5/12.5/10

+
15 min amrap:
30 sec OH KB hold 35#/hand
30 sec double KB front rack hold 35/hand
30 sec Hanging bent knee L hold
30 sec elbow plank

5 rounds

+
ski erg 10 min easy cool down

90 cals

Big ab cramps on first manna hold, happened for the first four sets but lessened each time.  No cramp after last one.  HS work is feeling more controlled.  Turns are still kinda mind boggling.  Definitely some fatigue after 20 mins.  Drop sets were fun and a real pump.  The amrap was legit.  Total shaking on the last 5-10 seconds of the OH holds.  Thanks!

March 8, 2023

Daily score: 8

Workout:

#2

A. Stability ball stir the pots; 5 slow controlled reps in both directions x3; rest 90 sec

Done

B1. Copenhagen plank; 30 seconds x3/side; rest 1 min

Done

B2. Lateral crunches on GHD; 20 reps x3/side; rest 1 min
https://www.youtube.com/watch?v=wi6YprZOBjs

Done

C. Toes to bar; amrap (-2) x3; rest 2 min

6,7,7

+
3 min amrap burpee pull ups
2 min amrap sandbag to shoulder
1 min amrap sandbag squats

100# D ball for sandbag to shoulder, 65# bag for squats

16, 7 (failed 8), 15

Definitely feeling my abs the next day :).  Enjoyed moving the heavier D-ball.  Was unable to get my last rep to the shoulder, got heavy.  Feeling great!  Thanks!

March 4, 2023

Daily score: 9

Workout:

#1

Gymnastic bodies:
 - Handstand

5,2,3,2,4

+
A1. Chin over bar isometric hold; 20 seconds x3; rest 40 sec

Done

A2. Weighted strict pull up; 2 reps x3; rest 40 sec

20x2

20x2

15x2

A3. Strict CTB pull ups; amrap unbroken x3; rest 3-5 min

3,2,2

B. Push press @31x3; 6-8x3; rest 3 min

55x8

65x7

65x7

C1. Ring push ups; amrap unbroken x3; rest 1 min

17, 17, 14

C2. Supinated grip bench press; 12-15x3; rest 1 min

65x12x3

C3. Barbell revrese curls @3030; amrap unbroken with empty bar x3; rest 3-5 min

35#

7,6,6

Great arm pump.  Feeling strong.  Impressed with the difficulty of the supinated bench press.  Hits a different spot for sure.  Thanks!

March 2, 2023

Daily score: 9

Workout:

#6

Gymnastic bodies:
 - Manna

:08, :07, :09, :10, :10

+
A. HS walk and piroutte practice - 20 min

Done

B1. Tripod headstand; 1 min x2; rest 1 min
B2. Shoulder extension plank; 30 sec x2; rest 1 min

Done

C. Sandbag bear hug step ups; 24 alt'ing reps to 20" x3; rest 2 min

Done, 60#

+
4 sets:
100 foot heavy farmers carry
100 foot single arm DB OH carry (switch after 50 feet)
100 foot reverse sled drag
rest 3 min

Handles plus 160#

45# db

Sled plus 90#

3:25

3:03

3:02

3:04

+
ski erg 10 min easy cool down

93 cals

Just felt great today.  Everything seemed easier than last week and I was able to do more weight. HS practice was improved as well.  I can turn to the left but it’s a whole different world trying to turn right.  Great for the brain. Thanks!