June 16, 2024

Daily score: 9

Workout:

#4
A1. Front foot elevated hover lunge; 8 reps x3/side; rest 1 min
https://www.youtube.com/shorts/A1ZqAg7C2Yk

Done

A2. Feet together heels elevated back squats @3030; 12 reps x3; rest 2 min

Done with 55#

B1. Box squats; 5, 5, 5; rest 90 sec (heavier than last week)

Done with 125

B2. Single leg hip extensions on GHD; 15 reps x3; rest 90 sec

Done

C1. Barbell frog thrusts; 60 reps x3; rest 1 min

Done with 45#

C2. Lateral DB step ups; 12 reps to 20" x3/side; rest 1 min

Done with 10’s

C3. Single leg bent knee Calf raises; 18 reps x3/side; rest 1 min

Done

Felt great this morning.  We went winging in the afternoon and this workout was a great combo with that.  Definitely sore the next day.  Those hover lunges are legit and have to be great for board sports.  Same with all the calf work.  Loved squatting a bit heavier and having it feel so good.  Thanks!

June 14, 2024

Daily score: 8 

Workout:

#3
A. Hex bar (low handle) deadlifts @31x1; 6-8x4; rest 2 min

105x8

115x8

125x6

125x6

B1. Single arm KB snatch; 15 reps; rest 1 min x3 sets

26# x15/side x3

B2. Sandbag bear hug squats @5551; amrap unbroken x3; rest 1 min (when you can no longer maintain tempo and control of your range of motion, set it over)

70# x3x3

C1. Double KB front rack wall sit; 45 seconds x3; rest 1 min

Done with 15’s

C2. Barbell hip thrusts; 10 reps x3; rest 1 min

115, 125, 135

C3. Reverse sled drags; 100 feet x3; rest 1 min

Done with sled plus 110

+
Row sprint 20 @100%
rest 10 sec
x8

50 cals total

So good to get this time today.  Enjoyed all these movements and the challenge of them.  I did a ton of stuff around the farm after but feel great.  We had a big project working on fixing our round pen that has entailed a ton of shoveling, racking, and moving heavy wheelbarrows.  It’s been great but I think between that and winging/down winding and getting old ;), my hands and wrists have been really sore.  Especially in the morning.  I hope that’s not here to stay.  Saw a clip of you working on your gym floor!  I can sympathize ;).  Manual labor is sometimes just the best, especially for cultivating your own dreams.  Thanks!

June 9, 2024

Daily score: 6 (tired and sore hands from farm work)

Workout:

#2
Gymnastic bodies; handstand

2-1-3-2-3

+
A1. Strict press; 3x3; rest 1 min

70, 75, 75

A2. DB push press; 3x6; rest 1 min

30, 35, 35

A3. DB bench press; 3x12; rest 2 min

30, 30, 30

B1. Band tricep extensions; 3x20; rest 90 sec

Done

B2. Weighted pull ups; 2-3x3; rest 30 sec

10x3 15x3 20x2

B3. Single arm rotational ring rows; 10 reps x3/side; rest 2 min

Done

+
Find a peak wattage on the following machines:
- ski erg

238 avg watt

- airdyne bike

845

- rower

329 avg watt

* rest as needed to full recovery

Been doing a lot of manual labor around home again and noticing my hand are sore.  I think some of it is from down winding too.  But nothing to be done about it!  Could have gone out on the river today but I just wanted to be home and workout.  This felt great.  I’m sure I could get more wattage on a more robust day but was fun trying to go for it.  Thanks!

June 5, 2024

Daily score: 5 (worked nights and kinda out of it)

Workout:

#1
A1. Pole assisted shrimp squats @2121; 6-8x3/side; rest 1 min

X6/side x3

A2. Feet together heels elevated back squats @3030; 10 reps x3; rest 2 min

45x10

55x10

55x10

B1. Box squats; 5, 5, 5; rest 90 sec (heavy as you feel confident taking them)

115/115/115

B2. Single leg hip extensions on GHD; 12 reps x3; rest 90 sec

Done

C1. Barbell frog thrusts; 50 reps x3; rest 1 min

Done with 45

C2. Lateral DB step ups; 10 reps to 20" x3/side; rest 1 min

Done with 10’s

C3. Single leg bent knee Calf raises; 15 reps x3/side; rest 1 min

Done

I needed to workout regardless of my lack of sleep.   I actually felt great and then kinda hit a wall by the C series.  Gotta keep moving to stay awake until bedtime and our farm projects have left me sore all over so this felt better than that.  Anyhow, loved all the creative challenges.  Box squats felt great.  I’m sure I will be sore.  Thanks!

May 31, 2024

Daily score: 8

Workout:

#6
A. Barbell back rack isometric hold; 5 sets to build to a 15 seconds
max weight hold

245

B1. Russian KBS; 18 reps; rest 1 min x3 sets

Done with 62#

B2. band assisted sissy squats @4421; 6 reps x3; rest 1 min

Done

C1. DB farmers hold russian step ups; 24 alt'ing reps x3; rest 1 min

Done with 25’s

C2. Hex bar carry; 150 feet heavy x3; rest 1 min

Bar plus 110#

C3. Anterior tib raises; 75 reps x3; rest 1 min

Done

+
Row sprint 20 @100%
rest 10 sec
x6

41 cals

I think the hardest part were the step ups again.  But everything was good and challenging.  Feeling some overall soreness the next day.  But we also did a ton of farm work after.  I love being strong for our projects.  Thanks!

May 30, 2024

Daily score: 6

Workout:

#5
Gymnastic bodies; handstand

2,3,1,1,3

+
A. Strict press; 3 reps EMOM 9 min (increase load every 3 sets so the
last 3 are heavy for you)

65/75/80

B1. Top of dip support hold; amsap (-3 sec) x3; rest 30 sec

1:02

1:00

:45

B2. Seated arnold press; 12-15x3; rest 2 min

20x15

25x12x2

C1. Ring to chest ring row iso hold; amsap (-5 sec) x3; rest 30 sec

:18,

:17

:13

C2. Strict pull ups; 15 reps for time x3; rest 2 min (must lower
yourself on every rep)

2:50

2:57

3:30

+
Every 2 min x4 sets
Set 1/3: 12 burpees
Set 2/4: 6 cal ski erg sprint

Done

Just feeling kinda run down today.  Got through this though and will be able to workout tomorrow too.  Everything went well I think I’m just a bit still recovering from three days of hard sup paddling last week.  Thanks!

May 26, 2024

Daily score: 6 (sore from foiling)

Workout:

#4
A. Barbell forward lunges; 24 alt'ing steps x3; rest 2 min

Done with 75

B1. Box squats @4040; 12 reps x2/side; rest 90 sec

Done with 75 then 80

B2. BB RDL @4040; 12 reps x2; rest 90 sec (straps for grip so you can
maintain tension on the legs without grip failure)

Done with 105

C1. Single leg hamstring curls on rower; 12 reps @2020 x3/side; rest 1 min

Done

C2. DB petersen step down; 14 reps x3/side; rest 1 min

Done with 15’s

C3. Single leg Calf raises @4242; 8 reps x3/side; rest 1 min

Done

We spent the last three days struggling at downwind sup foiling on the river.  Was great but body took a beating.  Abs and upper body mostly.  This workout felt pretty good since it was mostly legs.  Was exactly what I needed.  Love the lower leg work, I really think it helps me on my sup board.  Thanks!