July 17, 2024

Daily score: 8

Workout:

#2
Gymnastic bodies; handstand

2-2-2-1-3

+
Every 2 min x4 sets of each
1- 5 push press
2- max reps strict ring dips w/ 1 sec pause at the top

85/5

85/4

90/5

90/4

+
12 min amrap:
3 strict pull ups
3 strict press @70% estimated 1rm
12 ring rows
12 push ups

4 rounds plus 3 plus 3 plus 6 ring rows

+
6 min emom @100% effort:
1- assault bike sprint 15 sec
2- max burpees in 15 sec

10 cals/5.5 burpees each round 

Arms were tired while trying to wash my hair after this one :).  Hands/wrists still a bit sore from my entire lifestyle, not terrible though, and I think it’s just part of the deal at this point.  Things felt good.  Most of the time in the amrap was the push ups, did them in 3’s.  Trying to keep good form as sometimes my right shoulder flares up.  Felt good today.  Thanks!

July 16, 2024

Daily score: 7

Workout:

#1
12 min emom:
1- 40 sec single leg wall sit marches
2- 40 sec wall deadbug marches
3- 40 sec isometric glute bridge march
4- 40 sec bent knee hollow body hold

Done

+
A. Front rack in place lunge; 20 alt'ing steps x3; rest 2 min

55,55,65

B1. goblet squats @1512 (5 sec pause at the bottom, 2 at the top. keep
tension in your core the entire time); 8 reps x3; rest 90 sec

10#/5#/5#

B2. Box squats; 15, 15, 15; rest 90 sec

65/75/75

C1. Single leg good morning; 6-8x2/side; rest 1 min

Done with 15# plate held on back x8/side x2

C2. Adductor side plank; 30 sec x2/side; rest 1 min

Done

C3. Anterior tib raises; 50 reps x2; rest 1 min

Done

We have been foiling the last three days, so fun.  Body is tired in weird ways but legs were ready for this.  I had some weird tension in my right ham attachment to my butt area after the last posterior chain day.  I think it happened while down winding the day after.  Seems to be on the mend, just felt it’s still tender during the single leg good mornings.  The tempo goblet squats were so hard, glutes and hip flexors felt the burn.  Everything else felt strong.  Thanks!

July 12, 2024

Daily score: 9

Workout:

#6
A. Hex bar deadlifts 5x5; rest 2 min (Start at your 3rd set from last
week's weight and then try to end heavier than last week)

165, 175, 175, 185, 195

B1. DB power snatch; 10 alt'ing reps x4; rest 1 min

Done with 35#

B2. High knees; 50 feet x4; rest 1 min

Done

C1. Barbell hip thrusts; 15 reps x4; rest 1 min

Done with 125

C2. Farmers carry; 100 feet x4; rest 1 min

Handles plus 140#

C3. Prowler push heavy - 30 sec x4; rest 3 min

Sled plus 85#

Felt good and recovered for this one.  A solid combination that had me ready to be done at the end.  DL’s felt super strong.  C series was tough, in a good way.  Thanks!

July 10, 2024

Daily score: 7 (some upper body soreness)

Workout:

Downwind foiling 2.5 hours

This was tough with smoked arms from the day before.  Took me a bit to feel calm and give controlled effort.  Caught a few good waves and that got me hooked again.  Super sore the next day through my shoulders and neck so I’m gonna take a rest day and hit my last workout tomorrow.  Thanks!

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!