September 11, 2024

Daily score: 8

Workout:

 #4

A. DB farmers carry reverse lunges; 24 alt'ing steps x2; rest 2-3 min

30’s

25’s

B. Double KB front rack walking lunge; 24 alt'ing steps x2; rest 2-3 min

Done with 26’s

C1. Single leg RDL; 10-12x2/side; rest 1 min

20’s x12/side x2

C2. Front foot elevated single leg split squat isometric; 40 sec
x2/side; rest 1 min (1" above the ground w/ knee)

Done

+
20 min amrap:
20 DB hip thrusts 20# (1 sec pause at the top)
20 V-ups
20 sec side plank/side Gymnastics and upper body strength

7 rounds

Not as sore this week the day after as I was last week.  Everything felt pretty solid and no cramps on the v-ups :).  Thanks!

September 10, 2024

Daily score: 8

Workout:

#3
A. 100 up drill (phase 1, no jump)

Done

B. 100 up drill (phase 2, slight hip)

Done 

https://www.youtube.com/watch?v=r1EBrxUCiGs
(A/B are in here)

+
Run 2 min
10 burpees
2 min sled drag (50 foot forward push then reverse drag)
rest 5 min
x2 sets

Done with sled plus 115

A and B lit up my right hip flexors more than my left…interesting.  Great drill, loved the challenge.  The rest was fun too!  And no awful pain or soreness after.  Thanks!

September 9, 2024

Daily score: 7

Workout:

#2
Gymnastic bodies; handstand

1/3/2/2/1

+
A1. Tall kneeling single arm DB press @2222; 10 reps x3/side; rest 90 sec

Done with 15/20/20

A2. Supinated grip pull ups; amrap unbroken x3; rest 30 sec

5/5/5

A3. Pronated chin over bar isometric hold; accumulate 30 sec x3; rest 3 min

15/15

15/15

10/10/10

B1. Dips; amrap unbroken x3; rest 90 sec

6/7/7

B2. Ring rows (feet elevated) @1010; amrap unbroken x3; rest 90 sec

6/6/6

C. Farmers carry; 100 feet x3; rest 2 min

Handles plus 140 x100’ x3

+
Row sprint; 15 sec @100% effort
rest 2 min
x3 sets

5 cals each set

We got home from our trip today and went right to the gym after the long drive.  Felt great.  Legs were sore sat/sun after Friday’s workout.  Nothing much today comment on todays workout other than it felt great to move and everything went well.  Thanks!

September 5, 2024

Daily score: 8

Workout:

#1
A. DB farmers carry reverse lunges; 20 alt'ing steps x2; rest 2-3 min

25’s, 30’s

B. Double KB front rack walking lunge; 20 alt'ing steps x2; rest 2-3 min

Done with 26# kbs

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

20’s x10/side x2

C2. Front foot elevated single leg split squat isometric; 30 sec
x2/side; rest 1 min (1" above the ground w/ knee)

Done (had to rest 1’ between legs)

+
15 min amrap:
15 DB hip thrusts 20# (1 sec pause at the top)
15 V-ups
15 sec side plank/side

6+15 dbht

Loved getting in the gym.  I think my legs will feel this especially after so much time off.  The iso split squats get tough, love it.  I had a bunch of ab cramping with the v ups but decided to just keep going and it eventually died out.  Just one irritable spot I always have.  Thanks!

August 28, 2024

Daily score: 7 (feeling quite energetic)

Workout:

1) HS straddle attempts: 

1.5/1/1/2/4

2) jog easy 10 mins

done (HR in the 140's)

3A) SL RDL 8-10/side, x3, rest 1'

done with 20's x10/side x3

3B) 16 alt cossack squats with 10# goblet, x3, rest 1'

done

3C) 10 goblet squats with 10# at 42X1

done

+5 RFT:

2 laps around yard (takes 2 mins ish)

2.2.2.2 pull ups strict

5.5 push ups

Done in 19:19

4A) band resisted dead bugs, 45 secs alternating, x3, rest 1'

done

4B) 3 wall walks, x3, rest 1'

done

4C) 50' kb bear crawl, x3, rest 1'

done with 35#

Turns out this was a lot of work haha.  Felt great though.  And I'm just mildly sore the next day, mostly abs.  Super happy I was able to jog a little without pain the next day.  I have to run with my horse a bit in her training now, it's an extra workout :).  This all felt good and I almost forgot I had been sick.  Thanks!

August 27, 2024

Daily score: 6 (not short of breath anymore!)

Workout:

1)  HS straddle attempts, working toward 5x5:

2-1-1-1-1

+20 min emom

1-box squats, 5 at 105

2-bike 1' moderate

3-max pull ups

4-ski erg moderate

5-2 push ups/10 sec plank/2 push ups/10 sec plank/2 push ups/10 sec plank

done, pull ups 8 reps each round

2A)  supine barbell press windshield wipers with straight legs, 10 reps x3, rest 1'

done

2B) hanging straight leg raises, 10 reps x3, rest 1'

done

Crazy how a week of not trying handstands made them hard for my brain again.  Super happy how well I felt exercising!  I was wondering if I'd get my lungs back and I felt great.  Well, a bit tired compared to baseline but considering how sick I was this was huge for me.  My abs were a bit sore the next day :).  

August 21, 2024

Daily score: 7 (I started feeling sick this afternoon, and every muscle in my body including the hair on my head was sore the next day)

Workout:

4RFT:

Run 1 min/ sprint 10 seconds/ walk 1 min/ run 1 min

4 slow eccentric pull ups/ 2 strict pull ups/ 1 10# weighted pull up

10 push ups

-this took 20 some odd minutes

I always have an itch to jog when fall comes around.  I've been curious if I slowly did a small volume how my joints would do.  I figured these couple weeks might be fun to experiment with it.  This was not a fair test considering I got so much myalgia with the covid.  But I don't think the running was the culprit.