July 9, 2024

#5
Gymnastic bodies; handstand

1-1-2-1-1

+
EMOM 15 min
1- 2 heavy strict press
2- 4 heavy push press
3- 6 heavy bench press
(heavier this week than last for both these emoms)

85/90/85

+
EMOM 12 min
1- 10 moderate DB strict press
2- rest
3- 10 moderate bench press
4- rest

25’s/75

+
Ski erg 500m for time

2:14

Struggled with the HS this week but my hands/wrists are a bit sore from farm stuff.  I could not go any heavier on the strict press with barbell, I was pretty maxed out at 85.  Increasing weights on the other two felt nearly maxed as well.  Upping weight on the second emom felt more heavy than moderate.  Arms were pumped after this one!  Went to shovel manure and definitely felt the pump.  Getting jacked ! ;). Thanks!

July 6, 2024

Daily score: 7 (some soreness)

Workout:

#4
12 min amrap @80% effort
12 walking lunges
12 air squats
12 in place reverse lunges
12 pogo jumps
12 cals bike

4 rounds plus 12 plus 4 squats

+
A. Partial range front squat (above parallel); 6-8x4; rest 2 min

105x8

115x8

125x8

135x8

B1. DB front rack double barrel squats (no bounce); 8-10x4; rest 90 sec

Bw x10

Bw x10

Bw x8

Bw x8

B2. Box squats; 5, 5, 5; rest 90 sec (increase load again from last
week if you can)

135,135,135

C1. Single leg RDL; 8-10x3/side; rest 1 min

X10/side x3

C2. Goblet hold cossack squats; 20 reps x3; rest 1 min

Done

C3. Toes elevated back to wall calf raises; 30 reps x3; rest 1 min

Done

Legs were done at the end of this one.  I did the above parallel squats to just a light tap at a target this week and was able to do way more weight.  Box squats were at 135 was all I could manage.  They felt solid though, a bit slow on the last two reps.  Those double barrels at body weight are more than enough of a challenge for me, I want to bounce so bad!  And quads end up burning.  Everything else was uneventful.  Thanks!

July 5, 2024

Daily score: 8 (stoked to workout)

Workout:

#3
A. Hex bar deadlifts 5x5; rest 2 min (building to 8.5/10 on the last)

135, 155, 165, 175, 175

B1. DB power snatch; 10 alt'ing reps x3; rest 1 min

Done with 35#

B2. High knees; 50 feet x3; rest 1 min

Done

C1. Barbell hip thrusts; 15 reps x3; rest 1 min

Done with 125

C2. Farmers carry; 100 feet x3; rest 1 min

Done with handle plus 140#

C3. Prowler push heavy - 30 sec x3; rest 3 min

Prowler plus 60#

Prioritizing gym time this weekend.  I really feel off when I don’t get my workouts in.  It just was an impossible string of days.  This was super fun.  Marc did it with me and it was probably 90 degrees out (really hot for us).  Felt great!  Thanks!

June 25, 2024

Daily score: 7

Workout:

#2
Gymnastic bodies; handstand

2-2-1-2-2.5

+
EMOM 15 min
1- 2 heavy strict press
2- 4 heavy push press
3- 6 heavy bench press

85/85/80

+
EMOM 12 min
1- 10 moderate DB strict press
2- rest
3- 10 moderate bench press
4- rest

20’s/70

+
Ski erg 500m for time

2:17

This looked so gentle on paper but keeping it heavy made it a solid challenge.  A fun session.  Everything felt great.  Thanks!

June 24, 2024

Daily score: 9

Workout:

#1
10 min amrap @80% effort
10 walking lunges
10 air squats
10 in place reverse lunges
10 pogo jumps (du without the rope)
10 cals bike

4 rounds +10+10+10+10 pogo jumps

+
A. Partial range front squat (above parallel); 6-8x3; rest 2 min

85x8

95x8

95x8

B1. DB front rack double barrel squats (no bounce); 8-10x3; rest 90 sec

15’s x8

Bw x10

Bw x10

B2. Box squats; 5, 5, 5; rest 90 sec (increase load from last 2 weeks
if you feel you can)

Done at 135

C1. Single leg RDL; 8-10x2/side; rest 1 min

Done with 15’s x10 x2

C2. Goblet hold cossack squats; 20 reps x2; rest 1 min

Done with bw

C3. Toes elevated back to wall calf raises; 30 reps x2; rest 1 min

Done

We did some winging over the weekend, was feeling great for this workout.  It packed a punch :).  The partial front squats feel a bit awkward which kept me really thoughtful and form and tension.  Happy to have gone heavy on the box squats and not having to back off.  I just could not do good form on the double barrel’s with weight.  It was hard not to bounce even with just body weight.  Got a good leg burn and felt my low back working.  Legs were pretty used up by the last combo.  Next day my low back is a bit tight but not bad.  Thanks!

June 21, 2024

Daily score: 8

Workout:

#6
A. Hex bar (low handle) deadlifts @31x1; 8-10x4; rest 2 min

125x10

135x8

135x8

135x8

B1. Single arm KB snatch; 18 reps; rest 1 min x3 sets

Done 18/side with 26#

B2. Sandbag bear hug squats max reps in 1 min x3; rest 1 min

18/19/18

C1. Double KB front rack wall sit; 60 seconds x3; rest 1 min

Done with 15’s

C2. Barbell hip thrusts; 12 reps x3; rest 1 min

Done with 125

C3. Reverse sled drags; 150 feet x3; rest 1 min

Sled plus 65#

+
10 min amrap:
15 V-ups
10 push ups

Ab cramps!!!

I was outside in the heat all day before doing this and I think I must have gotten pretty dehydrated.  By the time I got to the amrap my abs just would not quit cramping.  Couldn’t even do push ups.  Abs are even sore from the cramps the next day lol.  But, the rest of the workout went great!  Legs felt strong.  Grass had just been mowed and was way harder to pull the sled this week so much less weight.  Thanks!

June 19, 2024

Daily score: 6 (tired)

Workout:

#5
Gymnastic bodies; handstand

4-4-2-3-4

+
A1. Strict press; 3, 2, 1; rest 1 min

75-80-85

A2. DB push press; 6, 4, 2; rest 1 min

35s-40s-45s

A3. DB bench press; 8, 6, 4; rest 2 min

35s-40s-45s

B1. Band tricep extensions; 3x25; rest 90 sec

Done

B2. Weighted pull ups; 1.1.1.1.1x3; rest 30 sec (same weight as last week)

Done with 20# and 20 second rest

B3. Single arm rotational ring rows; 12 reps x3/side; rest 2 min

Done

+
Ski erg 350m for time

1:30

rest 4 min
Row 350m for time

1:20

rest 4 min
Echo bike 1 min for max cals

23

 

Just a couple very longs days at work.  Felt wiped this morning.  Workout felt good thought.  Happy with some handstand stability.  Thanks!