May 12, 2025

Daily score: 8

Workout:

#8 - Lower body circuit training + Hand stands
Gymnastics bodies HS

5-2-2-4-5

+
20 min amrap:
1- 9 heels elevated front squat (heavy)
2- 6 hip thrusts (maximal load)
3- 3 hang power cleans (light and explosive)
4- rest

65/165/75

Done

+
20 min amrap:
1- 16 alternating DB front rack reverse lunges
2- 16 DB kick stand squats (8/side)
3- 16 single leg hip thrusts (8/side)
4- rest

15’s/10’s/15

Done

+
20 min amrap:
1- 12 band assisted natural knee extensions
2- 12 hamstring curls on rower (hips elevated)
3- 36 calf raises (12 toes in, 12 neutral, 12 toes out)
4- amrap anterior tib raises
5- rest

Done

+
15 min locomotion on lower body dominant motions: a walks, b walks, ostrich walk, horse stance walk, duck walk

Done

This is the first week that the second emom felt easy and I could go at a more explosive out of the bottom tempo.  First emom was still just right at those weights.  The FS are harder/heavier with my heels up I think.  Last emom felt great.  Thanks!

May 10, 2025

Daily score: 8

Workout:

#7 - Upper body circuit training and core
9 min amrap: (heavier than week 1)
1- 3 weighted pull ups
2- 3 heavy strict press
3- 3-6 strict toes to bar

Done, 20# pull ups, 80# strict press, 6 ttb

+
12 min amrap:
1- 8 bent over barbell rows
2- 8 strict dips
3- 8 eccentric only pull ups (3 sec controlled descent)
4- 24 V-ups

Done, 95# bbr

+
20 min amrap:
1- 20 band tricep push downs
2- 20 DB bicep curls
3- 20 sec side plank/side
4- 20 back extensions

Done, 12# bi curls

+
15 min locomotion on upper body dominant motions: bear crawls, crab walks, bear to bridge transitions, leopard crawl, lizard crawl

Done

First emom went great with more weight.  Ttb felt smoothe and easy.  Nothing really to note on the rest, an enjoyable session.  Thanks!

May 9, 2025

Daily score: 8

Workout:

#6 - Zone 2/strongman/KB movement

A. Farmers carry; 1:30 max distance (moderate and unbroken) x3; 4 min active row at easy recovery pace

Done with handles plus 100#

B. Sandbag bear hug step ups; 1 min max reps x3; 4 min active air bike bw sets

17/18/17

Done with 60# sandbag

C1. KB windmills; 3 slow controlled reps x4/side; rest as needed

Done with 20# kb

C2. Single arm farmers carry/single arm overhead carry; 100 feet x4; rest as needed bw sides (switch sides so you do 2/side

Done with 35’s

C3. Sandbag bear hug banded marches; 90 sec continuous x4; rest as eneded

Done

+
24 min amrap at easy pace:
10 cals assault bike
10 sec L-sit hold (bent knee if needed)
10 side plank overarch (5/side)
10 deadbugs
10 row cals
3 hollow body rolls in each direction
3 deck squats
3 prone scorpions per side

4 rounds even

The last 15 seconds on the farmer carries were tough, mostly upper back/traps and some grip, a little legs.  Right shoulder struggles a little more than left with the OH db on the carries.  Everything else felt great this week.  Amrap was a nice flow.  Thanks!

May 7, 2025

Daily score: 8

Workout:

#5 - Lower body circuit training + Hand stands

Gymnastics bodies HS

2-1-2-3-2

+
16 min amrap:
1- 9 heels elevated front squat (heavy)
2- 6 hip thrusts (maximal load)
3- 3 hang power cleans (light and explosive)
4- rest

65/165/65

Done

+
16 min amrap:
1- 16 alternating DB front rack reverse lunges
2- 16 DB kick stand squats (8/side)
3- 16 single leg hip thrusts (8/side)
4- rest

15’s/10’s/bw

Done

+
25 min amrap:
1- 12 band assisted natural knee extensions
2- 12 hamstring curls on rower (hips elevated)
3- 36 calf raises (12 toes in, 12 neutral, 12 toes out)
4- amrap anterior tib raises
5- rest

Done

+
15 min locomotion on lower body dominant motions: a walks, b walks, ostrich walk, horse stance walk, duck walk

Done

I did a riding clinic the evening before and woke up tight in the low back/adductors.  I’ve been using the foam roller in the mornings to loosen my back up and that helps a ton.  I did proceed cautiously with the second emom again, didn’t push weight and moved a bit slow.  Went really well.  Legs were a little sore the next day but body is intact :).  It’s the riding that is messing with me but I’m am figuring it out.  I should have a new saddle by mid June.  Locomotion seems to be a good mobility cool down too.   Thanks!

May 6, 2025

Daily score: 9

Workout:

#4 - Upper body circuit training and core

12 min amrap:
1- 3 weighted pull ups
2- 3 heavy strict press
3- 3-6 strict toes to bar

15# pull ups

75# strict press

6 ttb each round

+
12 min amrap:
1- 7 bent over barbell rows
2- 7 strict dips
3- 7 eccentric only pull ups (3 sec controlled descent)
4- 21 V-ups

95# rows

Done

+
20 min amrap:
1- 15 band tricep push downs
2- 15 DB bicep curls
3- 15 sec side plank/side
4- 15 back extensions

12# dbs

Done

+
15 min locomotion on upper body dominant motions: bear crawls, crab walks, bear to bridge transitions, leopard crawl, lizard crawl

Done

Body felt great this morning!  Back and adductor good to go.  Each of these seemed easier than last week. Off to a riding clinic this afternoon, so good to feel better.  Will be very intentional about warming up and cooling down.  Thanks!

May 4, 2025

Daily score: 7

Workout:

#3 - Zone 2/strongman/KB movement

A. Farmers carry; 1 min max distance (heavy but unbroken) x3; 4 min active row at easy recovery pace

Done, handles plus 100#

B. Sandbag bear hug step ups; 1 min max reps x3; 4 min active air bike bw sets

Done, 60# x14-16 step ups

C1. KB windmills; 3 slow controlled reps x3/side; rest as needed

Done, 20#

C2. Single arm farmers carry/single arm overhead carry; 100 feet x3; rest as needed bw sides (switch sides so you do 2/side

Done with 35’s

C3. Sandbag bear hug banded marches; 90 sec continuous x3; rest as eneded

Done

+
20 min amrap at easy pace:
10 cals assault bike
10 sec L-sit hold (bent knee if needed)
10 side plank overarch (5/side)
10 deadbugs
10 row cals
3 hollow body rolls in each direction
3 deck squats
3 prone scorpions per side

3 rounds 

I had some low back spasms this morning, did some farm chores and foam rolling and decided to hit this workout without going super heavy.  So glad I did.  My back and body feel so much better this evening than this morning.  Farmer carries and step up went great.  I could push the weight but it felt right for today, still being gentle with my left adductor too.  I can feel it has kinda a ball of muscle or hematoma in there.  C series felt awesome.  I swear those banded marches are somehow PT for my low back.  The amrap was an excellent cooldown/core/mobility.  I feel so good!  Thank you!

May 3, 2025

Daily score: 9

Workout:

#2 Lower body circuit training + Hand stands

Gymnastics bodies HS

4/5/3/2/2.5

+
12 min amrap:
1- 9 heels elevated front squat (heavy)
2- 6 hip thrusts (maximal load)
3- 3 hang power cleans (light and explosive)
4- rest

65#/155#/65#

Done

+
12 min amrap:
1- 16 alternating DB front rack reverse lunges
2- 16 DB kick stand squats (8/side)
3- 16 single leg hip thrusts (8/side)
4- rest

15’s/10’s/bw

Done

+
20 min amrap:
1- 12 band assisted natural knee extensions
2- 12 hamstring curls on rower (hips elevated)
3- 36 calf raises (12 toes in, 12 neutral, 12 toes out)
4- amrap anterior tib raises
5- rest

Done

+
15 min locomotion on lower body dominant motions: a walks, b walks, ostrich walk, horse stance walk, duck walk

Done

It really got to me that I didn’t get to finish this workout so I wanted to start back here.  Adductor was probably 80%, more just a deep sore area than anything else.  Didn’t really notice it was sore until I started warming up.  I did get sore the two days after this workout even though I just did half of it (quads/glutes).  The first emom felt great today.  I cut the weights in half and slowed my tempo a bit on the second emom and am super happy that I made it through intact!  Last series was excellent for my lower leg.  Locomotion was a fun little challenge, duck walk was the hardest.  Also had a great HS day.  Gonna ride later and plan to do a cool down/mobility session after.  Thanks!