December 19, 2024

Daily score: 9

Workout:

Day 6 - Isometric focus
20 min EMOM
1- 20 sec side plank/side
2- 40 sec isometric sandbag bear hug hold
3- 40 sec passive hang
4- 20 sec single leg wall sit/leg

100# sand bag

Done

+
20 min EMOM
1- 30 sec hip thrust marches unloaded
2- 20 sec side plank on elbow clamshells/side
3- 40 sec plank
4- 40 sec bear crawl (20 forward, 20 back. VERY SLOW AND CONTROLLED with a tight core)

Done

+
self directed stretching 20-30 min

Done/legs and hips 

This all went great and I got to sauna after :).  Thanks!

December 16, 2024

Daily score: 8

Workout:

Day 5 - HS, Calf rehab and core
Gymnastic bodies handstand

3-1-1-1-4

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

Done

B. Single Leg RDL Med Ball Deceleration: 4 sets x 6-8 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

8/side x4

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

5 reps/side x4

+
2 rounds for time:
200m farmers walk for time 53#/hand
200m reverse sled drag

21:57

Sled plus 75#

Leg rehab felt great and no weird calf soreness.  It feels totally normal again!!!  The two rounds were tough, I think I made the sled a bit heavy for the wet muddy grass.  But it was fun and felt good.  Thanks!

December 15, 2024

Daily score: 8

Workout:

Day 4 - Upper body
A1. Strict press; 5, 5, 3, 3; rest 90 sec

80,80,85,90

A2. Weighted pull up; 2-3x4; rest 90 sec

20x3

22.5x3

26x2

26x2

+
3 rounds @90% effort
30 tuck ups
15 DB push press 35#

6:47

+
B1. Overhead single arm tricep extensions; 12-15x3/side; rest 1 min

15# x13/side

12# x15/side x2

B2. Bicep curls; 20 alt'ing reps x3; rest 1 min

20’s, 15’s, 15’s

Calf strained just the tiniest bit on the last couple push presses of the 3 rounds.  It’s way better though.  Elbows were a bit sensitive by the tri extensions but felt good at 12#.  Fun session! Thank you!

December 13, 2024

Daily score: 8

Workout:

Day 3 - Isometric focus
16 min EMOM
1- 20 sec side plank/side
2- 40 sec isometric sandbag bear hug hold
3- 40 sec passive hang
4- 20 sec single leg wall sit/leg

Done with 100# sand bag

+
16 min EMOM
1- 30 sec hip thrust marches unloaded
2- 20 sec side plank on elbow clamshells/side
3- 40 sec plank
4- 40 sec bear crawl (20 forward, 20 back. VERY SLOW AND CONTROLLED with a tight core)

Done

+
self directed stretching 20-30 min

Done

Still a bit sore from the farmer walk in the neck/hams.  Calf feels great.  This all went really well.  Enjoyed a solid hip/leg stretch session. Thanks!

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!