May 11, 2023

Daily score: 8

Workout:

#5
20 min EMOM:
1- sandbag bear hug russian step ups 40 sec
2- barbell hip thrusts; 12 heavy reps
3- russian KBS; 17 reps
4- farmers hold 40 sec with DB's

60#sb, 135 bb, 53 kb, 50 dbs

+
20 min EMOM:
1- goblet hold walking lunges; 16 steps
2- light hip thrusts; 22 reps
3- 2 turkish get ups (1/side)
4- double DB OH hold 30 sec 50#/hand

35kb, 85bb, 26kb, 35dbs

+
20 min EMOM:
1- 35 sec hollow hold on GHD
2- 35 sec side plank L
3- 35 sec sorensen hold on GHD
4- 35 sec side plank R

Done

This first emom is tough!  Glutes pretty sore the next day.  I can barely get through the OH hold with 35’s, no way I could do 50’s.  My upper abs cramped 3/5 rounds on the ghd hollow body.  I got real warm here super fast and I think I’m a bit dehydrated.  Thanks!

May 9, 2023

Daily score: 8

Workout: 

Tennis lesson

So great to get some professional coaching.  I was swinging totally wrong and really fixed a lot of things in an hour.  Now to try and replicate it next time ;).  Thanks!

May 7, 2023

Daily score: 7

Workout:

#4
Gymnastic bodies:
- Handstand

2,2,2,3,2

+
20 min amrap:
15 sec row sprint
5 strict pull ups
5 strict press @75% estimated 1rm
15 sec ski sprint
5 ring rows (feet above rings)
5 strict dips

5 rounds plus 15 plus 5 pull ups

70# strict press

+
A1. DB external rotation eccentric; 15 reps x3/side; rest 30 sec
https://www.youtube.com/shorts/JQHttlGoDic
A2. Internal rotation eccentric; 15 reps x3/side; rest 30 sec
https://www.youtube.com/shorts/AhjXK1BqgpU
A3. Butterfly row; 5 reps x3; rest as needed
https://www.youtube.com/shorts/zPzRAG47G3s

Done, 12# db

Soreness finally improving.  Shoulders a bit stiff and struggled with the handstands.  Everything else felt great!  Thanks!

May 5, 2023

Daily score: 6 (so sore)

Workout:

90 mins tennis with Marc

Such fun and good exercise.  But I did feel pretty heavy on my sore legs.  Taking the next day off.  Thanks!

May 4, 2023

Daily score: 6 (post night shift and some soreness)

Workout:

#3
A. RDL @3030 (use straps for grip); 10 reps x5; rest 90 sec

95,95,105,105,105

B. Push press; 3 reps on the min for 15 min (increase weight every 3
sets and try to end as heavy as you can)

75,85,90,95,100 x3

C. Bench press; build to a 5 rep daily max, then drop the weight by
10% and perform 5x5; rest as needed bw sets

5rm 100

5x5’s at 90

D. SA Bent over DB rows on bench; 12 reps x3/side; rest 1 min bw sides

Done with 25#

+
row sprint 10 sec @100%
50 sec rest
bike sprint 10 sec @100%
50 sec rest
ski sprint 10 sec @100%
50 sec rest
x3 rounds (9 min)

Done

I got smoked at work the night before and it was all I could do to get myself into the gym and moving.  Definitely helped keep me awake until bedtime.  Mildly sore glutes etc this day and pretty sore in the evening and the next morning.  Mostly posteriori chain.  Feels good to be getting into a routine again.  We have a tennis court reserved for today :).  Thanks!

May 3, 2023

Daily score: 8

Workout:

#2
20 min EMOM:
1- sandbag bear hug russian step ups 30 sec
2- barbell hip thrusts; 10 heavy reps
3- russian KBS; 15 reps
4- farmers hold 30 sec with DB's

Done with 60#sb, 155 barbell, 53kb, 50# dbs

+
20 min EMOM:
1- goblet hold walking lunges; 14 steps
2- light hip thrusts; 20 reps
3- 2 turkish get ups (1/side)
4- double DB OH hold 30 sec 35#/hand

Done with 35#kb, 85 barbell, 26 kb, 35’s

+
20 min EMOM:
1- 30 sec hollow hold on GHD
2- 30 sec side plank L
3- 30 sec sorensen hold on GHD
4- 30 sec side plank R

Done 

Finally some time to workout and finally feeling better.  I think maybe allergies drug the whole thing out.  The first emom was the hardest.  Great session.  I’m sure I’ll feel it tomorrow.  Also did a ton of yard work and I work night shift tonight but I plan to workout tomorrow too.  Until then!  Thanks!

April 30, 2023

 Daily score: 8

Workout:

Mountain biking 2 hours 

Finally feeling better and not stuck at work.  We had a beautiful first ride of the season.  Even though my lungs weren’t quite recovered from the URI I felt general fit and stoked that my technical skills came right back.  Damn I love to ride.  And the trails were perfect.  Now a couple days of work and I’ll be able to hit the gym.  Thanks!