December 16, 2023

Daily score: 8

Workout:

 #5

Gymnastic bodies:
- handstand

2,3,5,3,4

+
A. Push press @31a2; 4-5x3; rest 2 min

85x5

90x5

95x4

B. Eccentric only weighted pull up; 3 reps w/ 8 sec eccentric and 12
sec hold at the bottom x3; rest 15-60 sec bw reps/rest 2-4 min bw sets
* heavier for both of these this week

26#, 31#, 31#

+
12 min amrap:
6 ring rows
20 sec adductor side plank L
6 elevated push ups on paralletes
20 sec adductor side plank R

7 rounds + 6 + 20 + 6 + 6 seconds 

+
15 min easy cyclical work (choice machine or walk/hike) 

Bike, 130 cals

Felt really strong this workout.  Third round on the push press and pull ups were really challenging.  Love the core soreness I’m assuming is from the amrap, even a few ab cramps the next day.  Thanks!

December 14, 2023

Daily score: 6 (poor sleep)

Workout:

#4
A. Front rack Front foot elevated heel elevated KOT split squat @42x1;
8-10x2/side; rest 90 sec bw sides

45x10/side x2

B. Box squats; 8, 8; rest 2 min (just above parallel)
* try to use same weights as last week for more reps this week

135x8x2

C1. Weighted reverse bear crawls (harness/sled dragging behind you);
50 feet x2; rest 90 sec

Done

C2. Post/ant tib band ankle exercises; 18 reps with 1 sec hold at end
range with foot plantar flexed and with foot dorsi flexed x2; rest 90
sec
https://www.youtube.com/watch?v=7WRdn5MItDo
(** video shows both exercises)

Done

+
2 sets:
18 knees to elbow
18 cals ski erg
18 burpees
rest 2-4 min bw sets

3:54

4:13

+
Adductor stretch series
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

Everything felt pretty solid today despite me coming in with low energy.  I could tell my right hip was more tight than the left during the stretch video but I think it helped work it out.  Thanks!

December 12, 2023

Daily score: 8

Workout:

#3

A. 30 min tech work of heel and reverse heel shuffle jump rope drill.
https://www.youtube.com/shorts/85dRF7lFNsY

Done

+
EMOM 10 min:
1- 30 sec max row cals
2- 20 sec passive hang

9,10,10,10,11 cals

+
EMOM 10 min:
1- 30 sec max bike cals
2- 30 sec wall sit

11,11,13,13,13 cals

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

I had a big stretch of work.  So good to be back in the gym.  I did manage some brief bike intervals one night after work and ran some stairs one day at work.  Love the jump rope challenge, so ridiculous how hard it was to get my brain to communicate with my feet and even then I only got the footwork and could not figure out how to do it and jump the rope.  Emom’s were great.  Love that stretch video, so hard but I feel so good after.  Thanks! 

December 6, 2023

Daily score: 8

Workout:

#2
Gymnastic bodies:
- handstand

2,2,2.5,2,3.5

+
A. Push press @31a2; 4-5x3; rest 2 min

75x5

80x5

85x4

B. Eccentric only weighted pull up; 3 reps w/ 8 sec eccentric and 12
sec hold at the bottom x3; rest 15-60 sec bw reps/rest 2-4 min bw sets

10#, 20#, 20#

+
10 min amrap:
6 ring rows
20 sec adductor side plank L
6 elevated push ups on paralletes
20 sec adductor side plank R

6+6 ring rows

+
10 min easy cyclical work (choice machine or walk/hike)

Ski, 95 cals

This was the best part of a very dreary day.  Everything is buried in rain and mud.  So glad I have this and a home gym.  Also- we got a ping pong table like you suggested!  It’s so fun and helping get us through the dark evenings. This workout went well.  Eccentric pull ups were a cool challenge.  Thanks!

December 5, 2023

Daily score: 8

Workout:

#1
A. Front rack Front foot elevated heel elevated KOT split squat @42x1;
6-8x2/side; rest 90 sec bw sides

35x8/side

45x8/side

B. Box squats; 6, 6; rest 2 min (just above parallel)

125

135

C1. Weighted bear crawls (harness/sled dragging behind you); 50 feet
x2; rest 90 sec

Did indoor kettle bell bear crawls with 53#

C2. Post/ant tib band ankle exercises; 15 reps with 1 sec hold at end
range with foot plantar flexed and with foot dorsi flexed x2; rest 90
sec
https://www.youtube.com/watch?v=7WRdn5MItDo
(** video shows both exercises)

Done

+
2 sets:
15 knees to elbow
15 cals row
15 burpees
rest 2-4 min bw sets

2:46

2:43

+
Adductor stretch series
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

Loved all of this.  I didn’t go outside with the sled as it was seriously pouring.  I think I would have just slipped around in a muddy mess and destroyed the lawn.  I hate this time of year here.  Body is feeling good though.  I think what we are doing is working well.  I feel some muscle growth and strong core and the stretching is doing great things for my back and hips.  Thanks!

December 2, 2023

Daily score: 8

Workout:

#6
EMOM 20 min:
1- 30 sec jump rope (singles or cross singles)
2- 30 sec ring plank
3- 30 sec max reps burpees
4- 30 sec row cals

Done

+
EMOM 20 min:
1- 30 sec jump rope speed steps
2- 30 sec ring rows
3- 30 sec max deck sqauts
4- 30 sec ski cals

Done

+
** this one is front split.  I changed it from last two cycles.
please report in how you feel with this one in comparison to the other
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

Love this workout.  Perfect amount of challenge and kickass stretching.  Admittedly cannot do it like they do in the video but even the modifications are hard.  Feel great after.  Thanks!

December 1, 2023

Daily score: 8

Workout:

#5
Gymnastic bodies:
- handstand

4.5, 3, 3.5, 2, 3

+
A. Strict press @4141; 6-8x4; rest 2 min

55x6x4

B. Strict pull ups @2020; amrap unbroken x4; rest 2 min

4,4,4,3

C1. DB bench press @3333; 4-5x4; rest 1 min

35x5x2

40x4x2

C2. Bent over supinated grip barbell rows @3333; 4-5x4; rest 1 min

65x5x2

70x4x2

+
5 sets;
assault bike sprint 15 seconds @100%
immediately into...
30 sec side plank per side
30 sec hollow body rock
rest 75 sec

Done

+
10 min easy cyclical work (choice machine or walk/hike)

Done on ski, 104 cals

Used a metronome for all the tempo’s.  Good pump.  Love the core challenge at the end.  Thanks!