July 13, 2025

Daily score: 9

Workout:

Winging, 2 hours

Good to get back in the water.  Pretty much back to my skill level where I left off end of last season by the end of this session.  Did eject quite a few times and felt the impact in the evening.  All good though!

July 12, 2025

Daily score: 9

Workout:

#7 - Upper body interval training and core
7 min amrap
3 unbroken strict pull ups
3 strict press at 75% 1rm
12 V-ups
rest 3 min actively on rower

6+3

6+1

7 min amrap
6 unbroken strict ring dips
6 ring rows
12 toes to bar
rest 3-6 min actively on rower
x2 times through (20 min total of amraps over 40-45 min)

3+6+6+4

3+6+6+5

+
EMOM 12 min:
1- 10 sec air bike sprint to peak wattage
2- 5 burpees AFAP
3- 10 max effort pulls on ski erg for peak wattage
4- 5 rotational med ball throws as hard as possible per side

700’s on the bike

:10 burpees

300-315 ski

Med ball #20

+
stretching/mobility work 15-20 min

Done

Felt so good today.  Pull ups felt super easy.  No shoulder issues with anything.  Enjoyed the stretching time. Thanks!

July 10, 2025

Daily score: 9

Workout:

#6- plyo's/power/mobility
A.Single leg deceleration hinges: 6 reps x3/side; rest as needed bw sides
https://www.youtube.com/watch?v=gKKo9VDmnK0
B. Single leg decelleration drops; 6 reps x3/side; rest as needed bw sides
https://www.youtube.com/shorts/LvQLWtzQsRE
C. Single leg pogo hops; 6 reps x3/side; rest as needed bw sides
https://www.youtube.com/shorts/tPZNof45dQ8
D. Fast feet drill; 25 seconds max reps x4; rest as needed
https://www.youtube.com/shorts/z_C5s9of5hU

Done

E. Hang power clean and push jerk; 3 reps on the min x15 min (All weights +5-10# above average weight from last week's sets)

45/50/55/60/65

70/75/80/85/85

90/95/95/100/100

+
ski erg;
8 pulls to establish fastest 500m pace
rest 75 seconds
x5 attempts

1:47

1:42

1:41

1:41

1:40

 

Absolutely amazing what 2 doses of ibuprofen and some rest did for my shoulder.  Had no fear to do this workout, felt great.   I am going to keep listening to my shoulder as I do chores and ride etc, and keep mobilizing in the evening.

Plyo stuff is fun and within my realm of ability :).  Push jerk was solid this week and felt snappy.  Weigts didn’t even really feel heavier.  I discovered with the ski pulls the secret was to pull faster not just harder.  

Thanks!

July 6, 2025

Daily score: 8

Workout:

#5- Lower body Hips/adductors + Hand stands
Gymnastics HS hold

1-3-1-2-1

+
A1. Copenhagen plank; 35 sec x3/side; rest 30 sec
A2. Goblet cossack squats; 14 alt'ing reps w/ 2 sec pause in end range x3; rest as needed

Done, Cossacks with 20#

B. Sumo stance good mornings; 8-10x3; rest 2 min

85x10

65x10

75x10

+
15 min amrap:
12 DB front rack walking lunges 35#
12 cal row
12 DB box step ups 35# to 20"
12 cal bike
12 double DB power snatch
12 cal echo bike

2+12

+
C1. hamstring curls w/ feet on on rower; 20 reps x3; rest as needed
C2. Single leg hip thrusts; 20 reps x3/side; rest as needed
C3. Single leg hip airplane; 4 slow controlled reps in both directions x3; rest as needed

Done

My back and neck had been tweaky going into this.  I think do to horse activities and farm chores.  Working on shoveling both sides but I do tend to over tax my right side.  Writing this three days later and my back is fine but my neck and right shoulder was crazy messed up yesterday.  I was at work the last two days and didn’t really do anything to make it so inflamed.  Last night when I got home from work I did a ton of work rolling it with a lacrosse ball and trying to release trigger points and I took some ibuprofen (which I never do).  It’s waaaay better this morning.  Thank goodness.  I cannot cannot be down an arm.  I’m relieved that I must just be muscle and inflammation but Marc was scolding me that I hadn’t shared it all with you.  I just hadn’t had a moment to myself it seemed like.  I’m gonna rest one more day today, take some more nsaids and roll it.  Hopefully good to go tomorrow :).

This workout:

Neck was already a bit tight and HS weren’t my best.  A series felt great.  Had to back off the good morning weight as my spine just felt a bit concerned.  Was great at 65/75.  The dbs were heavy for me in the amrap, legs could handle it but my guess is this is what got my neck/shoulder.  Mostly holding them for the step ups if I had to guess.  C series was lovely.  Thanks!

July 5, 2025

Daily score: 9

Workout:

Mtn biking

2.5 hours

Fairly easy pace with a new rider friend.  Great first day out.  Super happy that I barely even felt the climbing.  My friend is an ultra runner and she needed a break because her quads got lit up on the climb.  I felt great!  Amped to get out on the bike more.  Thanks for keeping me ready for anything.  

July 4, 2025

Daily score: 8

Workout:

#4 - Upper body interval training and core
6 min amrap
3 unbroken strict pull ups
3 strict press at 75% 1rm
12 V-ups
rest 4 min actively on rower

2+3+3+4

2+3+3+12

6 min amrap
6 unbroken strict ring dips
6 ring rows
12 toes to bar
rest 4-8 min actively on rower
x2 times through (20 min total of amraps over 40-45 min)

3

3

+
EMOM 12 min:
1- 8 sec air bike sprint to peak wattage
2- 4 burpees AFAP
3- 8 max effort pulls on ski erg for peak wattage
4- 4 rotational med ball throws as hard as possible per side

Done

+
stretching/mobility work 15-20 min

Done

Super annoyed with my getting behind blogging.  Sorry about that.  I need a better routine.  Seems like all my activities from the 4th until now just kept connecting with no downtime.  

I do recall enjoying this workout structure and feeling strong.  Tracy has me dialed in and I’m really feeling lean and seeing more muscle.  It’s so cool.  

Thanks!

July 2, 2025

Daily score: 9

Workout:

#3- plyo's/power/mobility
A.Single leg deceleration hinges: 5 reps x3/side; rest as needed bw sides
https://www.youtube.com/watch?v=gKKo9VDmnK0
B. Single leg decelleration drops; 5 reps x3/side; rest as needed bw sides
https://www.youtube.com/shorts/LvQLWtzQsRE
C. Single leg pogo hops; 5 reps x3/side; rest as needed bw sides
https://www.youtube.com/shorts/tPZNof45dQ8
D. Fast feet drill; 20 seconds max reps x4; rest as needed
https://www.youtube.com/shorts/z_C5s9of5hU

Done

E. Hang power clean and push jerk; 3 reps on the min x15 min (increase load per set building to about 8,5-9/10 RPE)

35,40,45,50,55

60,65,70,75,80

80,80,85,85,90

+
rower;
8 pulls to establish fastest 500m pace
rest 90 seconds
x5 attempts

1:37

1:35

1:36

1:35

1:34

Had a long hard riding lesson yesterday.  Holding up much better with the new saddle.  My low back is still getting tight but more like just hard working muscle and evenly balanced.  All the plyo work went well and felt doable. Super fun to clean and jerk :).  Thanks!