December 11, 2024

Daily score: 8

Workout:

Day 2 - HS, Calf rehab and core
Gymnastic bodies handstand

1-1-4-2-2

+
A. 3D Step Back: 2 x 6-8 reps per side, rest 90s.
*shoes off
https://www.youtube.com/shorts/UGb2QnuEY_U

8r/side x2

B. Single Leg RDL Med Ball Deceleration: 3 sets x 4-6 reps, rest 90s.
https://www.youtube.com/shorts/GXMsUXl2JWo
*this guy drops the ball and catches it, you can just hold onto it and "pretend" throw it at the ground

6r/side x3

C. Single Leg Hamstring Curl off Physio Ball (2020): 3 x 12 per side, rest 90s.

Done

D1. Bank ankle eversions; 2x 40/side; rest as needed
https://www.youtube.com/shorts/MApDr7fmBfM
D2. Band ankle inversions; 2x 40/side; rest as needed
https://www.youtube.com/watch?v=v_zjz5mOvuY

Done

E. Step-up w/ Plate Halo: 3-4 x 5 reps, rest 90s.
https://www.instagram.com/p/DBqQCJ4v4iQ/?img_index=1

5r/side x4

+
800m farmers walk for time 53#/hand

16:05

Rehab work all felt good and had my lower leg nice and warm and feeling worked by the time I got to the farmer walk.  The walk was harder than it looks on paper.  Neck and hamstring and small amount of calf soreness the next day.  All in a good way.  Thanks!

December 10, 2024

Daily score: 8

Workout: 

Day 1 - Upper body
A1. Strict press; 5, 5, 5; rest 90 sec

75,80,80

A2. Weighted pull up; 2-3x3; rest 90 sec

15x3

20x3

22.5x2

B1. Bent over single arm DB row; 8-10x3/side; rest 90 sec

30x10

35x10

40x10

B2. DB bench press; 10-12x3; rest 90 sec

35x12

35x12

35x12

C1. Overhead single arm tricep extensions; 12-15x2/side; rest 1 min

12x15

15x13

C2. Bicep curls; 20 alt'ing reps x2; rest 1 min

15

20

D. 10 sets of 10 unbroken v ups for time

6:50

Feeling good!  Got a massage after this and really feeling good now :).  Nothing to note, workout went great!  Thanks!

December 7, 2024

Daily score: 8

Workout:

1) HS

1/3/1/3/1

2) box squats 5-7, x4, rest 2’:

105x7

115x7

125x7

135x5

3) hex bar high handle dL, 6-8, x4, rest 2’:

185x6x4

4a) sl lateral step ups, 10-12/side, x3, rest 1’:

10/side bodyweight x3

4b) 14 alternating bb floor press windshield wipers, x3, rest1’:

Done

+12 min amrap:

10 cals ski

6 unbroken hanging straight leg raises

10 side plank over aches /side

6 rounds

This all went really well.  Was kinda fun to feel some heavy weight.  Not too sore the next day but my calf is tight again.  Pulled it a little coming down the stairs this morning.  I did feel it during the deadlifts some but not super concerning at the time.  Guess it’s still healing.  Thanks!

December 4, 2024

Daily score: 8

Workout: 

45 mins zone 2 bike

Felt good to just spin and breathe.  Calf is back in the game!   

December 1, 2024

Daily score: 8

Workout:

#6
A. Rear foot elevated split squat; 8-10x3/side; rest 1 min bw sides
* heavier than last week

25’s x9

25’s x8

25’s x8

B1. Heels elevated sissy squats @3030; 8 reps x3; rest 1 min

Done with rail assistance

B2. Front foot elevated split squat; 10 reps x3/side; rest 1 min

Done with 25’s

+
EMOM 24 min:
1- 10 sec row sprint
2- 20 sec adducrtor side plank/side
3- 10 sec bike sprint
4- 20 sec hollow rock/20 sec arch rock

Done

+
self directed stretching 20-30 min

Done, adductors, quads, hip flexors

Calf is nearly 100%.  I don’t think I’d go playing tennis or jumping quite yet.  Legs felt solid during this workout.  Definitely sore the next day.  Ready for more!  Thanks!

November 30, 2024

Daily score: 8

Workout:

#5
Gymnastic bodies handstand

5/3/2/1/2.5

+
A. Strict press; build to a 3rm and then drop to 90% and perform 3 sets of 3

3rm = 90

80x3x3

B1. Bench press; 10-12x3; rest 1 min

80x10

80x11

80x11

B2. Bent over barbell rows; 10-12x3; rest 1 min
* heavier than last week

85x10x3

C1. Elbow on knee external rotations; 10-12x3; rest 1 min

12x12

15x9

12x12

C2. Passive hang weight shifts; 40 sec continuous x3; rest 1 min

Done

+
3 sets:
12 burpees
12 cal ski erg
12 burpees
rest 3 min bw sets

2:18

2:16

2:12

Calf is nearly 100% now.  Will do my last workout today.  I was able to go a bit faster on the burpees.  Thanks!

November 28, 2024

Daily score: 6 (calf almost normal)

Workout:

#4
A1. Anterior tib raises; 65 reps x3; rest 1 min

Done

A2. Calf raises @2020; 18 reps x3; rest 1 min

Done

B1. Split squat calf raises; 18 reps x3/side; rest 1 min

Done

B2. Reverse sled drag; 2 min continuous x3; rest 1 min

Done, sled plus 90# (outside)

C1. Barbell hip thrusts; 12 reps x3; rest 1 min

135x12

145x12

C2. Lateral DB step ups; 12 reps x3/side; rest 1 min

Done carefully with body weight only

+
Every 2 min x5 sets:
12 toes to bar
amrap cals c2 bike in remaining time up to 1:45

11/5/2/3/2 cals

This was thanksgiving day which explains how I got behind blogging it.  I recall everything feeling good just seemed to fatigue faster on the ttb.  The calf held up very well!  Thanks!