February 2, 2025

Daily score: 8

Workout:

#5 - Lower body + Hand stands
Gymnastics bodies HS

1-4-3-2-3

+
A. Barbell front rack revenue lunges; 20 alt'ing steps x4; rest 2 min

65x20x4

B1. Barbell hip thrusts; 12-15x3; rest 30 sec

155x12

125x13

125x12

B2. Single leg hip thrusts; 20-24x3/side; rest 1 min

20/side x3

C. Band clamshells; 24 reps x3/side; rest 1 min

Done

D1. Single leg good mornings; 12-15x2; rest 1 min

25# plate held on back x12/side x2

D2. Single leg sorensen hold; 40 sec x2/side; rest 1 min

40/40

30/30

D3. Anterior tib raises; 100 reps x2; rest 1 min

Done

+
Row sprint 18 cals for time
rest 2 min
x2

1:00

:59

Super happy to have gotten this in before we left.  Legs just mildly sore next day.  Survived being crammed on the plane for 5 hours.  Backed off the weight on the bb hip thrusts because my form was slipping and my low back felt it a bit.  Felt good at 125.  Sorensen hold on the second round was all I could do to get to 30 seconds.  Thanks!

February 1, 2025

Daily score: 8

Workout:

#4 - Upper body strength
A. Seated DB arnold press @41x1; 6-8x4; rest 2 min
*heavier than last week

20’s x8

25’s x6

25’s x6

25’s x6

B1. Supinated grip weighted pull ups; 2.2.2x3; rest 15 sec/rest 90 sec

15/10/7.5

B2. Ring rows; amrap unbroken @2020 x3; rest 90 sec
* same load as last week w/ less rest

15/14/13

+
3 sets:
Accumulate 1 min chin over bar hold into
30 push ups
30 V-ups
30 cal row
rest 90 sec bw sets

8:54

8:33

8:23

This was a solid grind.  Everything felt good.  I did a bunch of farm chores after and feel ready for a good sleep.  We leave for Maui for a two week trip on Monday.  I may get one more workout in tomorrow before we go if I’m lucky.  Thanks!

January 30, 2025

Daily score: 8

Workout:

#3 Cyclical + calisthenics
60 min amrap:
30 speed steps
30 sec hollow body rock
15 cals assault bike
30 single unders
30 sec arch body rock
15 cal row
30 sec side plank/side

9 +30 +30

+
15-20 min self directed stretching

Done

This felt great!  It looked like it was gonna get boring but it really didn’t and went by pretty fast. Was also a design that kept my effort up and sustainable.  Stretching felt great too.  Thanks!

January 26, 2025

Daily score: 8

Workout:

#2 Lower body + Handstands

Gymnastics bodies HS

3-1-4-4-2

+
A. Barbell front rack revenue lunges; 20 alt'ing steps x3; rest 2 min

55/65/65

B1. Barbell hip thrusts; 8-10x3; rest 30 sec

135x10

155x10x2

B2. Single leg hip thrusts; 15-20x3/side; rest 1 min

15/15/15

C. Band clamshells; 20 reps x3/side; rest 1 min

Done

D1. Single leg good mornings; 10-12x2; rest 1 min

25# plate on back x10/side x2

D2. Single leg sorensen hold; 30 sec x2/side; rest 1 min

Done

D3. Anterior tib raises; 80 reps x2; rest 1 min

Done

+
Row sprint 15 cals for time
rest 2 min
x2

:43, :41

Legs were pumped at the end of this one.  Lots of good glute work.  I actually had a glute cramp while riding my horse yesterday so clearly  I need glutes for that activity.  Thanks!

January 25, 2025

Daily score: 8

Workout:

#1 - Upper body strength
A. Seated DB arnold press @41x1; 8-10x3; rest 2 min

12’s x10

15’s x10

20’s x8

B1. Supinated grip weighted pull ups; 2.2.2x3; rest 15 sec/rest 2 min

15, 10, 7.5

B2. Ring rows; amrap unbroken @2020 x3; rest 2 min

14,13,12

+
15 min amrap:
5 DB devil's press
10 DB bench press 35#/hand
15 V-ups
20 cal row

3 rounds plus 5 plus 10 plus 15 plus 6 cals

Done with 30# dbs

Great ‘get back in the gym’ session.  Supinated pull ups- I feel a bit of ‘heat’ strain in the elbows, backed the weight off a bit but they were still hard at 7.5.  30# devils press were heavy for me, never been a movement I’m super efficient at but I do enjoy them.  Felt good to ‘breathe’ a bit.  Thanks!

January 19, 2025

Daily score: 8

Workout:

#9 - Cyclical + accessory
14 min row at z2 pace

169

+
6 min emom
1- 40 sec hollow rock
2- 20 sec side plank/side

Done

+
14 min ski at z2 pace

148

+
6 min emom:
1- 20 sec elbow side plank clamshells/side
2- 40 sec arch body hold

Done

+
14 min reverse sled drag

Done with sled plus 90#

+
6 min EMOM:
1- 30 sec V-ups
2- 30 sec back extensions

Done

+
14 min easy row

144

+
self directed stretching 20-30 min

Done

A little sore the next day in low back/legs.  Enjoyed this workout.  Felt good to spin and work out any stiffness.  No issues.  Thanks!

January 18, 2025

Daily score: 7 (post night shift)

Workout: 

#8 - Lower body/handstands
Gymnastic bodies handstand

1-2-2-1-2

+
A. Single leg bent knee calf raises; 20-24x2/side; rest 1 min bw sides

20/side x2

B. Barbell frog thrusts; 15 reps x3; rest 90 sec

115, 125, 125

C1. Single leg lateral step up; 15 slow controlled reps x2/side; rest 1 min

Done

C2. Goblet hold cossack squats; 15 alt'ing reps x2; rest 1 min

Done with 26#

D1. Seated swivel hips to extension; 15 slow controlled reps x2; rest 1 min

Done

D2. Single leg sorensen hold; 30 sec x2/side; rest 1 min

Done

D3. Natural knee extensions; 20 reps x2; rest 1 min

Done

+
assault bike 30 sec for max cals
rest 1 min
x2

20/15

Still shaking from the bike sprints :).  Gave it my all.  Amazing how my right calf is still so much weaker than my left.  By 13 or so reps on the right the height drops of quite quickly.   Swivel hips harder to the right.  Everything else about the same, set glutes on fire :).  Thanks!