March 19, 2025

Daily score: 8

Workout:

#2- Lower body + Hand stands
Gymnastics bodies HS

2.5/3/1/2.5/3

+
A1. Isometric pin squats at just above 90 degree; 15 sec ramping to maximal contraction for last 5 seconds x3; rest 30 sec

Done

A2. Band assisted vertical jumps; 10 reps x3; rest as needed
https://www.youtube.com/watch?v=K_rI3GQSRko

Done

B1. Hamstring band tantrums; 20 seconds x3; rest 40 sec
https://www.youtube.com/watch?v=RWaqq99ZmLs

Done

B2. Single leg psoas band tantrum; 20 sec x3; rest 40 sec
https://www.youtube.com/shorts/ZTq2Nr1tRmQ

Done

B3. Band hip thrusts; 15 reps x3; rest as needed
https://www.youtube.com/shorts/p0g5gxdpn4w

Done

C1. DB death march; 20 reps x2; rest 1 min

25’s/30’s

C2. Rear foot elevated heel hovering split squat; 6-8x2/side; rest 1 min bw sides

15’s x8

20’s x8

Such an interesting combo of things.  The psoas tantrums are really tough.  I got better/smoother each round.  Arms are slightly sore from yesterday.  Thanks!

March 18, 2025

Daily score: 9

Workout:

#1 - Upper body gymnastics density/bodybuilding

A. Strict dips; amrap unbroken x3; rest 90 sec

12/6/7

B. Supinated grip weighted pull ups; 1.1.1.1.1x3; rest 15 sec/rest 3 min

With 10 then 15 then 17.5#

C. Single arm OH tricep extensions; 20-25x3; rest 1 min bw sides

10x25r

12x21

12x21

D1. Reverse grip bicep curls; 12-15x3; rest 30 sec

10x15r

12x15

15x15

D2. Chest to ring isometric hold (top of ring row position); amsap x3; rest as needed to recovery (feet at level of hands)

12/16/16 seconds

E. Single arm ring plank; 15 sec x5/side; rest as needed bw sides

Done

+
upper body stretching/mobility work 15-20 min

Done

Super happy with my reps on the strict dip.  12 may be a record.  Helps to be lighter.  This all went well and was challenging.  SA ring planks are tough.  Feeling good!  Thanks!

March 15, 2025

Daily score: 9

Workout:

#9 - Cyclical + calisthenics
15-12-9
toes to bar
burpees to 6" reach

6:14

+
ski erg 2 min at tough pace
rest 1 min
assault bike 2 min at tough pace
rest 1 min
x4 sets

1: ski/bike 27/26

2: 25/26

3: 25/27

4: 25/27

+
20 min easy bike

Done, can’t remember cals

+
10-15 min self directed stretching

Done

Felt so well rested and fueled for this.  I did a bunch of quick singles on the ttb to keep from standing around too much.  Love me some burpees.  Ski and bike felt great but tapered each time on the second minute.  Really benefitted from being warm for a nice stretch session.  Feeling great!  Thanks!

March 12, 2025

Daily score: 7

Workout:

#8 - Lower body + Hand stands
Gymnastics bodies HS

2/3/2/2/3

+
A. Barbell half squats; 15 reps x2; rest 2 min
* heavier than last week

145/155

B. Rear foot elevated split squats; 8-10x2/side; rest 1 min

30’s x8/side x2

C. Barbell hip thrusts; 150 reps for time 115#

9:32

D1. calf raises; 60 reps x2; rest 1 min

Done

D2. Anterior tib raises; 60 reps x2; rest 1 min

Done

Yesterday was a big day of working out, chores, and an athletic horse riding lesson.  I can tell today I’m a little bit in the lower energy/recovery zone.  But it’s my day to workout and I handled this just fine.  I can rest tomorrow at work :).  Half squats felt great.  Braving the heavier split squats and feeling solid but challenging.  Hip thrusts burned but I’m proud of my effort to keep cranking.  Thanks!

March 11, 2025

Daily score: 8

Workout:

#7 - Upper body strength
A. Bench press; build to a 6rm

105

B. DB bench press; 36 reps for time at last week's load

2:40 with 35’s

C. Push ups; amrap in 3 min

42

D. Weighted pull up; build to a 2rm

26

+
8 min amrap:
4 strict pull ups
8 ring rows

6 rounds

+
E. L-sit; accumulate 90 sec in as few sets as possible

6 sets of :15

I live how I feel like I’m getting more lean and seeing more definition.  Marc noticed it today in the gym :).  Arms felt pumped after this and I could tell later in the day my abs got worked too.  Thanks!

March 8, 2025

Daily score: 8

Workout:

#6 - Cyclical + calisthenics
25 min emom:
1- 30 sec jump rope (speed steps, single unders)
2- 30 sec burpees
3- 30 sec toes to bar
4- 30 sec ski erg
5- 30 sec c2 bike

Done, 9 burpees, 8ttb, 7 ski, 11-12 bike/ per round

+
25 min amrap:
10 cals ski
20 sec side plank/side
10 cal assault bike
20 sec hollow hold
20 sec arch body hold

6 rounds +10 +20/20 +10 +20 +10

+
15 min easy assault bike

114 cals

+
10-15 min self directed stretching

Done

I totally spaced on blogging this on time.  All I can recall is enjoying it and feeling like it was a solid workout.  Thanks!

March 7, 2025

Daily score: 8

Workout:

#5 - Lower body + Hand stands
Gymnastics bodies HS

4-3-2-3-2

+
A. Barbell half squats; 20 reps x3; rest 2 min
* heavier than last week

115/125/135

B. Rear foot elevated db split squats; 7-10x3/side; rest 1 min bw sides
* same load as last week

30’s x7/side

25’s x10/side

30’s x7/side

C1. Back extensions; 25 reps x3; rest 1 min

Done

C2. Frog thrusts; 45 reps x3; rest 2-4 min

Done

+
16 min emom:
1- 36 sec calf raises
2- 36 sec anterior tib raises
3- 36 sec side lying leg lifts (18 sec/side)
4- 36 sec single leg hip isometric (18 sec/side)

Done

All of this felt strong even with sore legs from horseback riding.  Feeling good to feel good.  I didn’t realize I still had so much room to learn about fueling myself appropriately.  It’s so cool how we all have insight that can make each other better.  I feel very lucky to be privileged enough to have coaches.  Hope you’re having fun with the Open!  Thanks!