October 12, 2024

Daily score:8

Workout:

#5 - B, endurance, core

Gymnastic bodies; handstand

1-1-1-2-1

+
A. Weighted dips; 3 reps every 2 min x5 sets (start set 1 this week at set 3 from this week and end heavier than last week)

10-10-12.5-15-15

B. Strict dips; amrap in 5 min

32

C. Weighted pull ups; 2 reps every 2 min x5 sets (start set 1 this week at set 3 from this week and end heavier than last week)

15-15-17.5-17.5-17.5

D. Strict pull ups; amrap in 5 min

21

+
12 min amrap:
10 cal ski erg
10 toes to bar
10 cal row
30 sec hollow body hold on GHD machine
rest 3 min
x2 rounds through (24 min more work this week) 

2 plus 10+10+7 cal row

2 plus 10+10+10 cal row

Struggled with the HS today.  No good reason.  Dips felt really solid but by the time I got to the pull up amrap my arms were getting a bit tired.  Ttb felt way better this week and no shoulder issues after.  Did them in 2’s.  Thanks!

October 11, 2024

Daily score: 8

Workout: 

#4 - Lower body strength and power sprints

A. Box squat; 5 reps every 2 min x5 sets (start set 1 this week at set 3 from this week and end heavier than last week)

115,120,125,130,135

B1. Front foot elevated front rack DB split squats; 6-8x2/side; rest 1 min (heavier for both sets this week)

25’s x8/side x2

B2. Goblet hold cossack squats; 12 alt'ing reps x2; rest 1 min (same load as last week for more reps)

Done with 20

C. Single leg hip bridge on box; 20 reps w/ 2 sec hold at the top of each rep x2/side; rest 1 min
https://www.youtube.com/shorts/63jMv0HyXhw

Done

+
10 sets:
15 sec max distance sled push @100% speed (light load)
rest/walk 1:15 bw sets

Done with sled plus 45#

I don’t know how I got so behind blogging, sorry.  I recall the box squats feeling great and the split squats being the hard part.  Sled felt good too.  Thanks!

October 7, 2024

Daily score: 8

Workout:

#3 - Athleticism, running, & BWT

Change of direction warm up exercises

A. Lunge stops: 5 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=jPGsSg72l4E

Done

B. Mountain climber start; 10 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=trUvJfintSw

Done

C. Jump back start; 10 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=RJVT4-g2Ju0

Done

+
3 rounds for time:
Run 800m
50 air squats
25 russian KBS

35# kb

25:57

+
Self directed stretching 15-20 min (ankles/hips/knees focus) 

Done

Well this was fun!  800m felt so far which cracked me up.  Lungs felt fine but my body feels heavy running.  Not a new thing.  Shocking I ran marathons.  I am achy in my joints all over the next day but muscles feel pretty good (stretching helped I’m sure).  Thanks!

October 6, 2024

Daily score: 8

Workout:

#2 - UB, endurance, core

Gymnastic bodies

4-2-2.5-2-2

+
A. Weighted dips; 3 reps every 2 min x5 sets

Done with 10#

B. Strict dips; amrap in 4 min

24

C. Weighted pull ups; 2 reps every 2 min x5 sets

Done with 15#

D. Strict pull ups; amrap in 4 min

20

+
20 min amrap:
10 cal ski erg
10 toes to bar
10 cal row
30 sec hollow body hold on GHD machine

4 rounds plus 10 plus 6 ttb

Loved this.  Arms pretty smoked after but not too sore the next day.  Thanks!

October 5, 2024

Daily score: 7

Workout:

#1 - Lower body strength and power sprints

A. Box squat; 5 reps every 2 min x5 sets (increase load per set)

100/105/115/125/130

B1. Front foot elevated front rack DB split squats; 8-10x2/side; rest 1 min

20’sx10/side x2

B2. Goblet hold cossack squats; 10 alt'ing reps x2; rest 1 min

Done with 20#

C. Single leg hip bridge on box; 15 reps w/ 2 sec hold at the top of each rep x2/side; rest 1 min
https://www.youtube.com/shorts/63jMv0HyXhw

Done

+
10 sets:
12 sec max distance sled push @100% speed (light load)
rest/walk 1:18 bw sets

Done with sled plus 45#

Box squats felt great.  So did all the single leg work.  Love pushing the sled.  Not too sore the next day either!  Thanks!

October 3, 2024

Daily score: 9

Workout:

#6

Run/sprint/sleds
A. 100 up drill (phase 1, no jump)
B. 100 up drill (phase 2, slight hip)
https://www.youtube.com/watch?v=r1EBrxUCiGs
(A/B are in here)

Done

C. 5-10-5 drill; accumulate 5 attempts in each direction trying to get faster each time. bend down and touch the line with your hand on each touch

https://www.youtube.com/watch?v=MjOZtf9q8Hw

Done

+
24 min amrap
run 200m
10 no push up burpee knee tucks
100 foot farmers carry 35#/hand
100 foot sled drag

Sled plus 90#

5 rounds plus 200m run

Cheeks are hot and totally sweaty after this one, it was pretty hot out.  Felt great.   I think the tuck jumps were the hardest part.  Heart rate was in the 150’s.  Thanks!

October 1, 2024

Daily score: 8

Workout:

#5

Gymnastic bodies; handstand

1-2-1-4-2

+
A. Push press; 3 reps every 90 sec x6 sets (Start this week at the 4th weight from last week and make smaller jumps to end slightly heavier than last week)

90/93/95/98/100/105

B. Amrap pull ups in 10 minutes (Take score from last week and divide it into 10 min to see how many seconds per rep you were doing. Start with 1 pull up on the x# of seconds to tie your score. Then in the last minute, go amrap and try to beat your score from last week)

Got 46!

+
15 min amrap:
12 push ups
12 V-ups
12 ring rows
100 foot overhead plate carry 45# (lockout arms)

5 rounds through 8 ring rows

+
row 10 min easy cool down

Done

Loved this.  Felt good to tolerate some volume well and not get sore or tweaky.  No ab cramps anymore either.  Thanks!