August 7, 2024

Daily score: 8

Workout:

#2
Gymnastic bodies; handstand

1-1-2-4-4

+
A1. Bench press; 10-12x3; rest 90 sec

65x12

75x12

80x12

A2. Standing Bent over single arm KB row; 10 reps x3/side; rest 90 sec

26x12

35x12

35x10

+
10 min amrap:
10 V-ups
10 push ups
10 ring rows

6 rounds plus 10 plus 2 push ups

+
Every 2 min x5 sets
sled push 15 sec at max effort (moderate load, high turnover)

Done with sled plus 115#

Loved this session.  I haven’t been foiling for a few days so my shoulders felt solid.  I really noticed the difference on the push ups.  I was able to do a couple rounds of 10 in one set with no pinching.  Pushing the sled in the afternoon heat felt great…I felt the most burn at the end of the sprint when I stood up.  Feeling great the next day.  Thanks!

August 6, 2024

Daily score: 8

Workout:

#1
12 min emom:
1- 50 sec light DB goblet squats @3020 tempo (10 reps)
2- 50 sec hollow body hold
3- 50 sec isometric glute bridge march
4- 50 sec mini band resisted dead bug

Done with 10# db on the squats

+
A1. Stall bar strict TTB (as close to a strict TTB as you can get if
you cannot touch); amrap (-1) x4; rest 1 min

3/2/2/1

A2. Strict dips on bar; amrap (-1) x4; rest 1 min

5/5/5/5

B1. Hip elevated band hamstring kick; 3 sets of 10 seconds; rest 45
sec (increase speed/velocity based on comfort)
https://www.youtube.com/watch?v=cCyx_f0tfMI

Done

B2. Bent knee hamstring band kick; 3 sets of 10 sec; rest 45 sec
https://www.youtube.com/watch?v=wWNV8sjljx0

Done

C1. Psoas kick rebound; 2 sets of 10 sec; rest 1 min
https://www.youtube.com/watch?v=jori5YoJNoc

Done

C2. DB death march; 2 sets of 14 reps (slow and controlled ROM); rest 90 sec
https://www.youtube.com/watch?v=ZGchgrQLfno

Done with 25’s

So happy to get some gym time.  Will workout tomorrow too.  We have been on the river a ton and physical on the property but the gym is the foundation of it all.  Loved the emom, great core challenge.  Only cramped once on the hbh.  Dips felt good but shocked how hard the ttb were.  The leg/band series was super interesting.  Took a bit more coordination that I would have thought.  Thanks!

August 3, 2024

Daily score: 7

Workout:

#6

A. Hex bar vertical jumps (unloaded); 6 reps x3; rest 1 min

Done

B1. KB snatch; 12 reps x2/side; rest 1 min

Done with 26#

B2. Trap bar deadlift; 18, 18; rest 1 min
* same load for B's

Done with 95#

C1. V-ups; 30 reps x2; rest 1 min

Done

C2. Jumping skips; 16 reps x2; rest 1 min (same skips as you did as a
kid but try to jump a little higher per rep)

Done

+
12 min amrap:
12 DB hip thrusts 50# w/ 1 sec pause at the top
12 air squat jumps
12 deck squats
36 sec wall sits

3 round plus 10 plus 2

Sorry it’s been a bit crazy here and I’m just blogging this.  Going to workout today and blog again :).  As much as I can remember this went well!  Thanks!

July 28, 2024

Daily score: 7

Workout:

#5
Gymnastic bodies; handstand

2-2-2-3-2

+
Every 2 min x4 sets of each
1- 3 push press

Done at 90

2- max reps strict ring dips w/ 1 sec pause at the top

4 each round

* heavier on the push press this week

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

Strict press at 65#

7 rounds plus one pull up

+
6 min emom @100% effort:
1- assault bike sprint 20 sec
2- max burpees in 20 sec

11 cals/ 7 burpees

Arms were nicely sore the day after this one.  I think the hardest parts were the ring dips and push ups.  Thanks!

July 26, 2024

Daily score: 6 (smoked from foiling)

Workout:

#4
12 min emom:
1- 50 sec single leg wall sit marches
2- 50 sec wall deadbug marches
3- 50 sec isometric glute bridge march
4- 50 sec bent knee hollow body hold

Done

+
A. Front rack in place lunge; 24 alt'ing steps x3; rest 2 min

Done with 65#

B1. goblet squats @1512 (5 sec pause at the bottom, 2 at the top. keep
tension in your core the entire time); 10 reps x3; rest 90 sec

10/5/5#

B2. Box squats; 18, 18, 18; rest 90 sec
* same weight as last week for A/B's

Done with 75

C1. Single leg good morning; 6-8x3/side; rest 1 min 

Done x8/side x3

C2. Adductor side plank; 30 sec x3/side; rest 1 min

Done

C3. Anterior tib raises; 50 reps x3; rest 1 min

Done

We squeezed in two big days of foiling this week and yesterday was a huge day.  Making some progress on down winding.  Shoulders are shot from prone paddling back up-wind.  Even my core is a bit sore.  I had a few ab cramps during the Emom but made it through.  The rest of this felt great but took all my energy.  By the way, that adductor stretch video totally fixed the hip pain I had after this workout last week.  So good to have that in my arsenal.  Thanks!

July 22, 2024

Daily score: 7 (right hip a bit tight)

Workout:

#3
A. Hex bar vertical jumps (unloaded); 5 reps x3; rest 1 min

Done

B1. KB snatch; 10 reps x2/side; rest 1 min

Done with 26#

B2. Trap bar deadlift; 15, 15; rest 1 min

Done with 95#

C1. V-ups; 20 reps x2; rest 1 min

Done

C2. Jumping skips; 10 reps x2; rest 1 min (same skips as you did as a
kid but try to jump a little higher per rep)

Done

+
10 min amrap:
10 DB hip thrusts 50# w/ 1 sec pause at the top
10 air squat jumps
10 deck squats
30 sec wall sit

3 rounds plus 10 db ht

I also added on the adductor stretch video.

Quads were burning during the amrap.  All the movements went well today.  My right hip has felt a bit locked up for a week or so.  I think some of it is ‘running’ in the round pen while training my horse and some from foiling.  I was happy to have some extra time and add on the adductor stretch video.  I think it helped.  Will try and do the hamstring one sometime soon too.  Off to the river today!  Thanks!

July 18, 2024

Daily score: 8

Workout:

Winging, 3-3 hours

Big beautiful windy day on the river.  I got to try a lot of new gear that gave me some break throughs.  Was so fun!  Body is smoked the next day.  Perfect timing as we are going out of town for the weekend.  Will be back Monday and back to getting jacked!  Thanks!