December 30, 2020

Daily score: 7

Workout:

#2
A. Sumo stance RDL; 8-10x3; rest 2 min

85x10

95x10

105x10

B. Single leg DB hip thrusts; 10-12x3/side; rest 1 min bw sides

20# x12 x3/side

C. Staggered stance single arm KBS; 10 reps x3/side; rest 30 sec bw sides

35# x10 x3/side

C1. Side adductor plank; 30 sec x4/side; rest as needed
C2. Hollow body rock; 30 seconds x4; rest as needed

Done

C1. Twisting back extensions; 10 reps x3; rest 1 min
C2. Standing band hip abductions; 15 reps x3/side; rest 1 min
C3. Band resisted deadbug; 12 reps x3/side; rest as needed

Done 

The sumo rdls were a big hip opener.  It feels like my left side rotates better than the right. Left leg is still not as explosive on the hip thrusts.  The adductor planks were hard and lit up my adductors.  Great core and back session.  Thanks!

December 28, 2020

Daily score: 6 (low energy)

Workout:

#1
Foundation 1 - Front lever (4 sets)

60s hollow body holds plus 30s bridge

:40, :30, :32, :22 (plus 4, 30s bridge holds)

Handstand 1 (4 sets)

Stretches

4 rounds push ups on knees (wrists were feeling tweaky)

60s forearm supported HS hold plus mobility

:26, :29, :29, :34

Foundation 1 - Rope climb (4 sets)

15 ground ring rows plus mobility 

10, 10, 10, 10

+
A1. Goblet squats @3030; 8 reps x3; rest 2 min

26# x8 x3

A2. Double KB front rack wall sit; 1 min x3; rest 2 min

26’s x1’ x3

A3. ATG split squats; 8 reps x3/side; rest 2 min
https://youtu.be/WHHI9l8Zp40

8/leg x3

B. Back squat; 2 reps on the min for 10 in @65% estimated current 1rm
* control the full eccentric

Done at 75#

+
4 min amrap:
4 TTB
4 cals assault bike

6 rounds +4 +1 cal

Just wasn’t feeling it today.  But happy I got in the gym.  The back squat series was a great re-entry to squatting with a barbell.  Crazy how heavy 75# felt but I got better as I went.  Did all the TTB unbroken.  Thanks!

December 27, 2020

Daily score: 8

Workout:

#12
A. Farmers carry; 100 feet x4; rest 2 min

Handles plus 90/ea, x100' x4

B. Single arm waiters carry; 100 feet x4/side; rest 1 min bw sides

50#/side x100' x4

C. Sandbag bear hug carry; 45 sec on/15 sec off x10

Done

D1. DB push press; 10-12x3; rest 2 min

35x12x3

D2. Weighted negative pull ups; 5 slow controlled reps x3; rest 2 min 

10#, 12.5#, 15#

E1. DB bench press; 10-12x3; rest 2 min

35x12x3

E2. Ring rows; 12 reps x3; rest 2 min

Done, ground level

Well rounded sore the day after this one, low back, lats, shoulders.  Love it.  The farmer carry was a challenge, definitely took more grit this week.  Bear hug lit up my forearms.  That is way harder than it looks on paper.  Everything else was just good solid work.  Thanks!

December 26, 2020

Daily score: 8

Workout:

#11
Rings -  Ring mobility + LARS (3 sets)

Forearm supported lateral out and back with rings from plank:

5 not all the way, 5 not all the way, 1 all the way and 4 shy

Handstand 1 (3 sets)

Stretches, 3 rounds of push ups on toes

60s forearm supported HS hold: 

:30, :20, :33

Rings - Ring mobility + Reverse muscle up  (3 sets)

Ring to chest hang, 60s:

:25, :17, :15

+
A. Barbell hip thrust; build to a 1rm

235

B. Weighted hip extensions; 10 reps with 2 sec pause on each rep x4; rest 2 min

30# x 10 x4

C. BB frog thrusts; 25 reps x3; rest 2 min

45# x25 x3

D. Circling back extensions; 7 reps in both directions x3; rest 2 min

Done x7 x3 unbroken

E1. Seated pike lifts; 15 reps x4; rest 1 min
E2. Seated straddle lifts; 15 reps x4; rest 1 min
E3. hanging straigth leg raises; 5 reps x4; rest as needed

Done x4

Excited to try a new HS thing.  Was surprised how helpful the forearm support was.  Everything else went well, other than ring to chest that is- that sucks.  Thanks!

 

December 24, 2020

Daily score: 8

Workout:

#10
A1. Double KB front rack squats @3030; 10 reps x4; rest 1 min

26# kbs x10 x4

A2. Box squats; 5, 5, 5, 5; rest 1 min

85# x5 x4

A3. Clean grip RDL; 10-12x4; rest 1 min

115 x12 x4

A4. KOT split squats; 10 reps/side x4/side; rest 1 min
https://youtu.be/WHHI9l8Zp40

Done 

B1. Side plank; 30 sec x4/side; rest as needed
B2. Hollow body hold; 30 seconds x4; rest as needed
B3. Arch body rock; 30 seconds x4; rest as needed

Done

C1. Single arm ring plank; 30 seconds x3/side; rest as needed
C2. Band resisted deadbug; 10 reps x3/side; rest as needed

Done (had to split the single arm planks into 15:15)

Great workout.  Abs and glutes were sore the next day.  I feel like all the gymnastics progressions have really improved the quality of my core work.  Thanks!

December 22, 2020

Daily score: 6 low energy

Workout: 

#9
Foundation 1 - Front lever (3 sets)

Hollow body hold x60s plus mobility x3

:30, :35, :32

Handstand 1 (3 sets)

Stretches

3 rounds of 5 wrist push ups on toes 

Wall facing HS x60s x3

Done!

Foundation 1 - Rope climb (3 sets)

15 ground ring rows x3 plus mobility 

9,9,9

+
40 min amrap:
3 back squat @60% 1rm
12 cals assault bike
6 KB deadlift 70#/hand
12 cals c2 bike
9 DB push press 35#
12 cals ski erg
12 toes to bar
12 cals rower
15 double unders

4 rounds +3+12+6+12+9+12+1 TTB

Everything went well.  The only interesting thing was how while warming up for the back squat I could barely get my body to squat 85# below parallel.  I settled on 65# and made them really good.  There was no way I was going to get 115 which would have been 60% of my old max.  I think it’s guarding the hip maybe, everything feels fine after, it was a great workout.  Obviously a busy week so I felt a little wiped.  Thanks!

December 19, 2020

Daily score: 8

Workout:

#8
A. Farmers carry; 75 feet x4; rest 2 min

Handles plus 90# per hand x75 x4

B. Single arm waiters carry; 75 feet x4/side; rest 1 min bw sides

50# dB

50# dB

53# kB

50# dB

C. Sandbag bear hug carry; 40 sec on/20 sec off x10

100# sandbag

+
EMOM 12 min:
odd; max reps DB strict press in 30 sec @20#
even; max reps ring rows in 30 sec

18/12

15/11

15/10

14/9

14/8

14/8

+
EMOM 12 min:
odd; max reps push ups in 30 sec
even; max reps strict pull ups in 30 sec

13/5 for all

Carries all went well.  Single arm waiter is rough on my hyperextend elbows with a heavy kB, way better with db’s.  I’m gonna get some heavier DBs.  Sand bag series lit up my low back, just hard, not in a bad way.  I tried it with the 100# d-ball but that was so much pin pointed abdominal pressure that I was gonna throw up, poop, and pass out all at the same time lol.  Sand bag was way better.  Emom’s went well.  I got the covid vaccine the day before and my right delt was ridiculously sore but it held up okay and I think working out helped.  Back and lateral legs sore the next day.  Thanks!