Daily score: 6
Workout:
90 minutes horseback riding (lesson)
Pretty physical lesson. Adductors pretty sore the next day and glutes still sore from leg day. Super big stress relief after getting through this day and getting my horse back home. Thanks!
Daily score: 5 (so tired from stress and lack of sleep)
Workout:
#8 - Lower body + Hand stands
Gymnastics bodies HS
1-1-2-4-1
+
A. Rear foot elevated DB split squats; 8-10x3/side; rest 1 min bw sides
20’s x8/side
20’s x9/side
20’s x8/side
B. Barbell hip thrusts; 150 for time at 95# (1 sec pause at the top)
12:12
C. Goblet hold cossack squats; 10 slow controlled reps x3; rest as needed
Done with 20#
+
Row 500m for time
1:54
+
15 min reverse sled drag KOT style
Done with sled +45
I got of work early and needed to move to feel better. This workout was the perfect grind. My ass was on fire during those hip thrusts! It was the 1 second pause that just burned. I’m sure I’ll feel that tomorrow. Gees I hate rowing ;). And the sled pull felt great! Thanks!
Daily score: 9
Workout:
#7 - Upper body strength
A. Strict press; build to a tough single
85
B. Seated DB arnold press @41x1; 4-6x2; rest 2 min
*heavier than last week
30’s x5
30’s x5
C. Strict pull ups; amrap in 6 min
29
+
10 min amrap:
10 push ups
10 sit ups
10 back extensions on GHD
6
All of this went well and quick. Kinda sore the next day. Had a pretty stressful event at the barn where one of my horses is training right after this. Still has me a bit shaken. She is fine and I am fine was just a lot of drama between some angry guys and scared me. We’re getting out of there asap. Definitely caused me a lot of stress and I did not sleep well the night of this workout. Glad to be moving on. Thanks!
Daily score: 6
Workout:
#6 - Cyclical + calisthenics
EMOM 18 min:
1- row cals
2- jump rope (single unders, speed steps, 4 footwork patterns)
3- side plank 20 sec/side
14,13,13,13,14 cals row
+
EMOM 18 min:
1- air bike cals
2- 20" sandbag bear hug box step ups 20"
3- side body arch hold 20 sec/side
60# sand bag
14,13,14,16,14,16 cals bike
+
EMOM 18 min:
1- ski cals
2- toes to bar
3- 30 sec plank shoulder taps
12,12,12,13,13,13 cals ski
8/8/8/8/8/8 ttb
+
18 min easy bike cool down
128 cals
+
15-20 min self directed stretching
Done
Such a perfect workout for the first day back. My whoop said I burned 500+ cals. We got pretty skunked on wind in Maui and did entirely too much chilling and drinking and eating. I gained 5#’s!!!! Unacceptable. So excited to get started with Tracy. I just can’t weather two weeks of gluttony anymore. This was a great start. Everything felt pretty good, no shoulder issues with the ttb. Felt good to breathe. Thanks for everything!!!
Daily score: 10 in Maui, has to be a 10
Workout:
Morning hotel yoga class (was pretty chill)
Hotel gym:
10 mins elliptical
34 slow controlled goblet squats
34 exercise ball plank tuck ups
34 alternating curtsy lunges
10 mins bike
Same three things x34 reps each
10 mins row
Same three things x34 reps each
Marc got pretty sick right when we got here and there hasn’t been much wind :/. But it’s gorgeous and zero complaints. I did really feel like moving and was happy for some gym time. It’s like shedding all my responsibilities at home left this room to desire to workout from a very natural place of wanting to move and breathe. I’ve been sleeping like a baby too and just relaxing most of the day without even reading or being on my phone. Just kinda marinating in the peace of this place and the warmth. Decided to blog the few workouts I’ve done and catch you up. Also enjoyed your thoughts I read on IG. I love hearing how you process things. Inspired. Thanks!
