Daily score: 7
Workout:
#1- Upper body Strength endurance
A1. Plometric push ups (clap or up to plates); 5 reps x2; rest 30 sec
Clapping 5/5
A2. Strict ring dip; amrap unbroken x2; rest 30 sec
10/9
A3. Medball chest throws; 15 reps x2; rest as needed
https://www.youtube.com/shorts/jQDHUgQvbdc
Done with 14# ball
B1. Weighted eccentric only pull ups; 7 sec chin over bar hold + 14 sec slow controlled lowering x3 sets; rest as needed bw (the set = 1 very long rep. Load as heavy as you can)
10/15/20
B2. Semi rotational band rows; 10 reps x3/side; rest as needed
https://www.youtube.com/shorts/kKVhj65pFp8
Done
+
For time:
30 toes to bar
30 DB S2O 35#
30 toes to bar
7:09
+
C1. Bottoms up double KB isometric holds; 20 seconds x2; rest as needed
L/R
26/20
26/26
C2. KB windmills; 3 slow controlled reps x2/side; rest as needed
Down with 26#
C3. Face pulls; 30 reps x2; rest as needed
Done
+
stretching/mobility work 10 min
Done
Loved all of this. Happy with how fast I’m getting through the ttb. I had to do single are on the bottoms up kb holds because the lightest I have in a pair is 26. And that was just too much as a double. Thanks!
Daily score: 7
Workout:
#9 - Hand stands + rotational core work + sprints
Gymnastics HS hold
2 brief pauses and got about 3, 3 second holds
+
A. KB rotational drills; 3 sets of 15 of each of the 4 exercises in this video from both sides; rest as needed bw
https://www.youtube.com/shorts/WB93lYdkDt4
Done with 20#
B. Rotational back extensions; 20 alt'ing reps x3; rest 1 min
https://www.youtube.com/shorts/GBy9oOZRVPc
Done
C. Anchored windshield wipers; 28 reps x3; rest as needed
https://www.youtube.com/shorts/v-BocBRNbtI
Done
* slow the tempo to your comfort
+
For time:
1k row
50 Kb snatch 35# (alternate every 5)
7:49
+
E. Turkish gets ups; accumulate 3 per side with 1 sec hold in each position
Done with 26#
Upper body still felt a little tight from downwinding and then not moving at work for a couple days. HS on parallettes are seeming less scary. KB drills still feel super functional. Everything else felt great too! Got 40 unbroken on the kb snatches. Thanks!
Daily score: 9
Workout:
#8- Lower body Hips/adductors + plyo's
10 min amrap:
14 calf raises
14 high knee marches
14 anterior tib raises
14 air squats
14 pogo hops
14 cal row
4+11 calf raises
+
* keeping these the same for one more cycle
Jump basics - 10-15 min
https://www.youtube.com/shorts/WJBVixurV5U
- Exercise 1 - rhythmic scissors - practice 3-5 min
- Exercise 2 - SL Lateral hop - skip and do not do
- Exercise 3 - Lateral switches - 3 sets of 10 reps: rest 30-60 sec bw to keep speed high
- Exercise 4 - Up-down rebounding jumps (just the low two footed jump); 3 sets of 10 reps; rest 30-60 sec bw sets
- Exercise 5 - Lateral scissor steps - 3 sets of 10 reps; rest 30-60 sec bw sets
Done
+
Lower body strength & adductors
A1. Double KB front rack (elbows and pinkies close) squats @3030; amrap unbroken with 35#/hand (one you have to pause or lose tempo, set is over) x3; rest as needed
9/8/8
A2. Single leg hip thrusts; 12-15x3/side; rest as needed
15/15/15
B. Goblet hold lateral lunge; 14 reps x3/side; rest as needed bw sides
Done with 35# kb
C1. Handing Straddle L hold; amsap x3; rest 90 sec
:30/:31/:31
C2. Seated straddle pike lifts; 14 reps x3; rest 90 sec
Done
C3. Sumo stance BB RDL; 12-15x3; rest 90 sec
125x15x3
Great to get some gym time. We also move 2 ton of hay into the loft after this. A bit sore the next day but not in a bad way. Sore glutes. Going downwinding today! Hardest part of this workout were the tempo squats. Happy with the progress on the L-straddle hold. Thanks!
Daily score: 7
Workout:
#7 - Upper body Strength endurance
A. Bench press; build to a 3rm in 10 min (3-4 working sets)
125
B1. Weighted pull ups; 2.2.2x3; rest 30 sec/rest 1 min
* heavier than last week's 3-4
31
26
22.5
B2. Supinated grip strict pull ups (weighted 10#); amrap unbroken x3; rest 30 sec
4/4/4
B3. Ring to chest isometric hold (ring row position with feet above rings); amsap (-5 sec) x3; rest as needed to recovery
9/7/6
+
12 min amrap:
10 push ups
10 toes to bar
10 strict DB press 35#
10 V-ups
* note where you are at the 10 min mark in comparison to week 1
(At 10 mins: 3+10+10+10+3 v-ups, 7 more reps)
4+10+6 ttb
+
EMOM 12 min:
1- 20 sec adductor side plank/side
2- 16 sec L-sit
3- 44 sec alternating DB hang clean and jerk 35#
4- rest
Done
+
C1. elbow on knee external rotations; 15-20x2/side; rest as needed
10# x20/side x2
C2. passive hang; 90 sec x2; rest as needed
Done
C3. Band pull aparts; 30 reps x2; rest as needed
Done
+
stretching/mobility work 10 min
Done
Didn’t have a spotter on the bench press today and I did 125x3 but didn’t touch my chest. Right shoulder still a little off from downwinding and some tendinitis in that elbow, only bothered my on the pull ups and push ups, but not terrible. Pretty happy with everything else. Thanks!
