March 26, 2025

Daily score: 9

Workout:

#7 - Upper body gymnastics density/bodybuilding

A. Strict dips; amrap unbroken x5; rest 90 sec

13/9/7/8/7

B. Supinated grip weighted pull ups; 1.1.1.1.1x5; rest 15 sec/rest 3 min

20/17.5/17.5/17.5/17.5

C. Overhead band tricep extensions; 150 reps for time (maintaining normal tempo)

7:26

D. 35# empty Barbell bicep curls; 150 reps for time (maintaining normal tempo)

17:55

E. Accumulate 20 hollow body rolls in both directions for quality

Done

+
upper body stretching/mobility work 15-20 min

Done

I had so much energy this day I was able to fit this in after work.  Dips are feeling stronger and less pinchy on my right shoulder.  Pull ups were great, probably would not have made it through at 20# so stuck with 17.5.  Bi curls were hard!  I ended up doing sets of 5.  The rest was all good.  Not as sore in the bi’s/tri’s as I thought I would be but definitely sore :).  Thanks!

March 24, 2025

Daily score: 8

Workout:

#6 - Cyclical + strongman + calisthenics
200 foot heavy farmers carry
4 min active recovery row
x3 sets

Handles plus 140#

+
200 foot sandbag bear hug carry
4 min active recovery assault bike
x3 sets

100# sand bag

+
200 foot sled drag (100 forward/100 backward
4 min active recovery ski erg bw sets
x3 sets

Sled plus 110

+
24 min emom:
1- 10 sec adductor side plank/side
2- 20 sec hollow hold on GHD
3- 20 sec super man hold
4- 20 sec max reps Vups

Done, around 15 v-ups per round

+
10-15 min self directed stretching

Done

I did this prior to my riding lesson and by end of day I was definitely spent, in a good way.  Lateral thighs sore, and back.  This is such a great workout.  Once again the farmer was probably the hardest then the sand bag then the sled.  I did add some weight to the sled this week.  Core session was a nice recovery.  Thanks!

March 23, 2025

Daily score: 7

Workout:

#5- Lower body + Hand stands 
Gymnastics bodies HS

3/1/2/3/1

+
A1. Isometric pin squats at just above 90 degree; 15 sec ramping to maximal contraction for last 5 seconds x4; rest 30 sec

Done

A2. Band assisted vertical jumps; 10 reps x4; rest as needed
https://www.youtube.com/watch?v=K_rI3GQSRko

Done

B1. Hamstring band tantrums; 25 seconds x3; rest 40 sec

Done

B2. Single leg psoas band tantrum; 25 sec x3; rest 40 sec

Done

B3. Band hip thrusts; 20 reps x3; rest as needed

Done

C1. DB death march; 24 reps x2; rest 1 min

30’s x24 x2

C2. Rear foot elevated heel hovering split squat; 8-10x2/side; rest 1 min bw sides

20’s x9/side x2

Amazing how this stuff smokes my legs even though it’s ‘just bands’.  Felt a little more coordinated maybe a bit stronger this week.  Thanks! 

March 22, 2025

Daily score: 8

Workout:

A. Strict dips; amrap unbroken x4; rest 90 sec

12,8,8,8

B. Supinated grip weighted pull ups; 1.1.1.1.1x4; rest 15 sec/rest 3 min

17.5/20/20/20

C. Single arm OH tricep extensions; 20-25x3; rest 1 min bw sides
* increase load from last week

12x25

15x20

12x25

D1. Reverse grip bicep curls; 15-18x3; rest 30 sec
* 5# heavier than last week on avg

15x15 x3

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

:15 

:17

:10

E. Single arm ring plank; 18 sec x5/side; rest as needed bw sides

Done

+
upper body stretching/mobility work 15-20 min

Done

Felt super strong and made some progress on the dips.  Pushed the limits with the weights on b/c/d.  And the single arm ring planks were again such a total body challenge, love it.  Stretching was needed.  Thanks!  Sorry I got so behind blogging.  

March 20, 2025

Daily score: 9

Workout:

#3 - Cyclical + strongman + calisthenics
200 foot heavy farmers carry
5 min active recovery row
x3 sets

Done with handles plus 140#

+
200 foot sandbag bear hug carry
5 min active recovery assault bike
x3 sets

Done with 100# sand bag

+
200 foot sled drag (100 forward/100 backward
5 min active recovery ski erg bw sets
x3 sets

Done with sled plus 95#

+
20 min emom:
1- 10 sec adductor side plank/side
2- 20 sec hollow hold on GHD
3- 20 sec super man hold
4- 20 sec max reps Vups

Done, around 15 v-ups per round

+
10-15 min self directed stretching

Done

Super happy with the weight I was able to move.  Both the farmer and sand bag felt really heavy, the sled was probably the least stressful but not ‘easy’.  Emom was great!  Love feeling my core get super strong.  I got a dexa scan today!  So happy.  It’s unreal to get results without feeling at all ‘deprived’.  To be eating more food and feeling so good and still getting leaner is revolutionary.  My goals were 140# and 19%.  Today I am 140.6 and 20.7%.  One month in, so cool.  Thanks so much for everything!

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!