November 9, 2021

Daily score: 8

Workout:

#1
A. Front foot elevated split squats @5050; 6 reps x4; rest 2 min

With 10# DBs, done x4

B1. Rear foot elevated DB rdl's @42x1; 4-6x3; rest 30 sec

20’s x6 x3

B2. Back squat @3131; 2-3x3; rest 30 sec

65x3

75x3

85x3

B3. Goblet hold lateral lunge; 5 reps x3/side; rest 30 sec/rest as needed

26# x5/side x3

C1. Short hamstring isometric; 15 seconds @maximal tension x3/side; rest 30 sec

Done

C2. BB good mornings @2020; 12 reps x3; rest 3 min

35 x12 x3

Had some good soreness after this one.  Felt weird to back squat again, got more comfortable as I went.  Lots of cramping on the first round of short hamstring ISO’s, better the next two rounds.  The good mornings felt like an amazing stretch after.  Thanks!

November 4, 2021

Daily score: 8

Workout:

#12
Gymnastic bodies:
- Handstand (10s parallette FS)

7,8,7

- Front lever (10s vertical negative)

x3

- Manna (v-l-v)

Partial x3

+
A. BB push press @41x2; 5 heavy doubles; rest 2 min

90, 90, 95, 95, 95

B. Barbell bent over row; 6-8x5; rest 2 min

95x8

95x8

95x7

95x7

95x7

C1. Bench press; 5x5; rest 2 min (same weight from last week)

105x3 (put the wrong weight on)

95x5 (then I figured it out)

100x5x3

C2. Weighted eccentric only pull up; 8 reps with 3 sec descent per rep
x5; rest 3 min (same weight as last week)

Done with 20#

+
ski erg sprint 18 seconds @100%
rest to full recovery (3+ min)
x3

6/5/5 cals

Great session.  Felt a breakthrough on the control on the parallettes.  Eccentric pull ups are so amazing, love the effort the tempo takes.  All good, thanks!

October 31, 2021

Daily score: 8

Workout:

#11
Gymnastic bodies:
- Handstand (10s fs para)

getting better!

- Front lever (10s negative vert body lever)

better quality

- Manna (VLV)

partial x3, about the same

+
A. Heavy farmers carry; 100 feet x4; rest 90 sec

done x4, +140

B. Heavy prowler push; 1 min continuous x4; rest 2:00

Sled plus 45, 55, 55, 55-45

C. Heavy sled drag; 60 sec continuous x4; rest 1:30

Sled plus 80 x4

D. Sandbag over shoulder; 10 reps AFAP x3; rest 1 min

70#

:54

:52

:53

Gymnastics went well, improving.   The sled work was so hard today, something about the consistency of the grass/mud.  Body felt strong, weight was just heavier in the conditions.  Sand bags took grit with such short rest.  What a 'bang for the buck' workout.  It was a gorgeous sunny day and we were outside working on the farm all day, this just fit right in.  Thanks!

October 28, 2021

Daily score: 8

Workout:

#10
Gymnastic bodies:
- Handstand (parallette 10s FS)

Partial

- Front lever (10s neg body lever)

Done

- Manna (VLV)

Partial

+
A. DB strict press @4121; 10-12x5; rest 1:45

15x12

15x10x4

B. DB bench press @3030; 8-10x5; rest 1:45

25x10

25x10

25x8x3

C1. Seated bicep hammer curls; 24 alt'ing reps x2; rest 90 sec

15, 15

C2. Laying BB tricep extensions @3030; 12 reps x2; rest 90 sec

35x12x2

C3. Seated single arm OH tricep extension; 24 reps x2/side; rest 90 sec

12, 12

C4. Reverse grip bicep curls; 12 reps @2020 x2; rest 90 sec

12, 12

Felt perfect for the day.  Amazing what the tempo does.  The bb extensions and reverse curls are a little weird for my right wrist but I manage without concern.  Just interesting to feel how that side is less flexible/strong in the wrist.  Thanks!

October 26, 2021

Daily score: 7 (some soreness)

Workout:

#9
A. DB in place lunges @3030 (no step, just like a split squat in
place); 15 reps x3/side; rest 1:45

done with 20's

B1. Heels elevated goblet squats @6060; 8 reps x5; rest 30 sec

done with 10#s 

B2. Box squat; 7, 5, 3, 3; rest 3 min (end 3's heavier than last week)

85x7

95x5

105x3

110x3

115x3

C1. Band assisted natural knee extensions; 16 reps x3; rest 1 min

done, green band

C2. Gliding leg curls; 6 reps x3; rest 1 min

done

So simple and effective.  Lots of legs burning in this one.  Feeling good.  Thanks!

October 25, 2021

Daily score: 8 (somewhat sore lower body)

Workout:

#8
Gymnastic bodies:
- Handstand (10s para)

Partial x3

- Front lever (10s negative vert body lever)

Done x3 

- Manna (vlv)

Partial x3

+
A. BB strict press; 5 doubles @88% last week's tough single

80# x2 x5

B. Barbell bent over row; 6-8x4; rest 2 min

95x6

95x7

95x6

95x7

C1. Bench press; 5x5; rest 3 min (increase weight from last week)

95, 100, 100, 100, 100

C2. Weighted eccentric only pull up; 7 reps with 3 sec descent per rep
x5; rest 3 min (same weight as last week)

With 20#, done

+
ski erg sprint 15 seconds @100%
rest to full recovery (3+ min)
x3

5,5,5 cals

Solid hard working session.  Bench at 100 was a fight for every 5th rep.  Negative pull ups definitely get the lower back of my shoulder,  feels good.  Thanks!

October 24, 2021

Daily score: 8

Workout:

#7
Gymnastic bodies:
- Handstand (10s freestanding plus straddle)

X3

- Front lever (10s negative vert body lever)

X3

- Manna (V-L-V)

Partial x3

+
A. Heavy farmers carry; 100 feet x4; rest 2 min

Handles plus 140 x100 x4

B. Heavy prowler push; 1 min continuous x4; rest 2:30

Missed

C. Heavy sled drag; 45 sec continuous x4; rest 1:45

Missed

INSERT:

C1: DL x5, rest 1’, x3

135, 145, 155

C2: front rack reverse lunges, rest 1’, x3

55x20

65x20

65x20

C3: OHS x5, rest 2’, x3

45x5

55x5

65x5

D. Sandbag over shoulder; 8 reps AFAP x3; rest 1 min

:39

:36

:35

Had a great horse riding lesson this morning and rode hard for an hour.  Came back to the gym just in time for the thick of the storm to hit.  I made it through the farmer carry and then it just got stupid to carry on outside.  Super windy and dumping angry rain.  So I made up the little leg circuit.  Everything felt good, sad to miss the sled but still felt like a good workout.  Thanks!