February 24, 2021

Daily score: 8

Workout:

#3
A. Lunge matrix; accumulate 5 reps per leg x3; rest as needed bw sets
- Curtsy lunge, reverse lunge, lateral lunge, forward lunge, cross
over lunge =1 rep

Done

B1. Side lying straight legged leg raises; 15 reps x3/side; rest 1 min

Done

B2. Adductor side planks; 30 seconds x3/side rest 1 min

Done

B3. Adductor flies; 30 reps x3; rest 1 min

Done

C. Hyperbolic stretching series

Done

+
gymnastic bodies handstand/rope climb

HS, 5, 60s forearm supported HS:

1:01!!!, :48, :23, :34, :36

RC, 5, 15r ground ring rows:

12, 9, 10, 9, 9

+
30 seconds assault bike @tough pace (~3 min pace)
30 seconds assault bike easy
x10

104 cals total

around 210 watts

I have some nicely sore glutes and hip area the next day, kinda cool.  Loved everything.  Super happy to have made it a minute on the HS.  It's funny, so much of that is about how long I can convince myself to burn and struggle.  The last 10 seconds were pretty 'spicy'.  So glad I'm getting back on the bike I can tell my lungs are out of shape.  Feels good to work on it.  Thanks!

February 23, 2021

Daily score: 9

Workout:

#2
EMOM 20 min
1- 20 sec passive hang on rope (L high)
2- 20 secBent arm ring row hang
3- 20 sec passing hang on rope (R high)
4- rest

Done 

+
Side lever/front lever gymnastic bodies

SL: 5 rounds of 30 Russian twists with 5# plus hip circles

Done 

FL: 5 rounds of 60s hollow body hold plus 30s bridge

:35, :32, :30, :26, :26

+
Bike 5 min @tough effort
bike 2 min easy
x3

Total 222 cals (avg 170 watts while seated)

Great session.  Was surprised that passive rope hangs aren’t as easy as I imagined.  I can feel some soreness this morning in some new places around my shoulder/scaps.  Pretty cool. Core work went well, trying to maintain good integrity.  Bike felt good, I just can tell I’m kinda outta shape here and stoked to be getting it back.  Thanks!

February 21, 2021

Daily score: 8

Workout:

#1
A's with ankle weights
A1. Laying adductor flies; 30 reps x3; rest 1 min
A2. Seated straddle lifts; 10 reps with 1 sec pause x3; rest 1 min
A3. Seated pike lifts; 10 reps with 1 sec pause x3; rest 1 min
A4. Bird dogs; 10 reps x3/side; rest as needed

Done, I think the ankle weights I already had were around 3#’s

B. Hyperbolic stretching series

Done

+
Gymnastic bodies handstand and rope climb

Forearm supported HS:

:39, :22, :40, :44, :40

Ground ring rows:

10, 8, 8, 8, 8

+
Assault bike sprint 15 secnods @100%
rest 120/105/90/75/60/45/30/15 sec bw sets
x9 sets

117 cals total

Felt great to be back moving and in my favorite space.  Enjoyed all of this.  Surprised how my ring rows fell of from where I was at.  Getting pretty close on the front split!  Thanks!

January 28, 2021

Daily score: 8

Workout:

#4
30 min weighted vest hike

Done

+
hyperbolic stretch sequence

Done

+
A1. L-sit; accumulate 30 sec x5; rest 1 min

Done, mostly 12/10/8

A2. Sorensen hold; accumulate 1 min x5; rest 1 min

Done, 40/20

Body feeling so much better today.  Hip feeling good and a lot of muscle tightness in my back/neck seems relaxed.  Played with some freestanding HS’s too and have dance tonight :).  Thanks!

January 27, 2021

Daily score: 7

Workout:

#3
A. Barbell hip thrusts; 12-15x3; rest 2 min

125x15

135x12

125x15

B. Single leg hip thrusts; 10 reps + 30 sec isometric on last rep
x3/side; rest 90 sec bw sides

Done

C1. Standing band hip abductions; 10 reps x3/side; rest 1 min

Done

C2. Adductor side plank; 30 sec x3/side; rest 1 min

Done

D. Lateral sled drag; 50 feet x4/side; rest 1 min bw sides

Done, sled plus 90

Hip seems to be calming down.  All of this went well.  My low back feels really tight after.  Feeling old!  Thanks!

January 25, 2021

Daily score: 7

Workout:

#2
30 min weighted vest hike

Done, with 20# vest (lots of stairs)

+
hyperbolic stretch sequence

Done 

+
A1. Hollow body hold; amsap x5; rest 1 min

:30, :30, :30, :30, :25

A2. Arch body hold; amsap x5; rest 1 min

:30, :30, :35, :35, :30

This all went well.  Adductor stretches are the hardest for me.  Feels so good after though.  Thanks!

January, 24, 2021

Daily score: 7

Workout:

#1
A. Strict press; 5x5; rest 2 min

70, 75, 80, 82, 82

B. Bench press; 5x5; rest 2 min

90, 95, 100, 100, 105

C. DB flies; 12-15x3; rest 90 sec

10x15, 12x15, 15x12

D1. Elbow on knee external rotations; 12-15x3; rest 1 min

10x15x3

D2. Ring rows; amrap unbroken x3; rest 1 min

11, 11, 10

+
3 rounds for time:
Ski erg 500m
1 min ring plank

11:03

Hip still bothered me overnight but is improving.  This was a fun session.  Upper body is feeling great.  Was a little sore in the posterior shoulder by the evening.  I had to break the planks in the wod into 40:20.  Thanks!