November 30, 2021

Daily score: 7 (post night call but feeling good)

Workout:

#4
Gymnastic bodies:
- Handstand, 7, 17!!!, 7s (FS para)
- Front lever 3, 10s negatives
- Manna v-l-v x3 (see video for height)

+
A. Omni grip bench press; 4.4.4x5; rest 30 sec/rest 3 min (wide,
medium, narrow grip within the set)

Done at 95#

B. BB push press @41x4; amrap unbroken @50% 1rm push press x5; rest 3
min actively bw sets on ski erg

At 65#

7,6,6,5,5

114 cals on ski

C1. Ring push ups; amrap unbroken into 30 sec ring plank hold x3; rest 2 min

11, 10, 9

C2. Wide grip strict pull ups; amrap unbroken into 30 sec ring to chest isometric hold (ring row position) x3; rest 2 min

5,4,4

D1. Elbow on knee external rotations; 15-20x3/side rest 1 min

10x15x3

D2. 2.5# prone plate swimmers; 3 slow controlled reps x3; rest 1 min

Done 

So excited to have gotten a 17s hole on the parallettes.  Huge breakthrough even if it was just once.  Also getting close on the V to L, quads were a bit crampy today.  The rest of this was an epic arm pump.  The plank and ring to chest holds were tough.  Definitely felt like a worthwhile time in the gym.  Thanks!

November 29, 2021

Daily score: 7 (tired)

Workout:

#3
Gymnastic bodies:
- Handstand 9,8,6
- Front lever 10s negatives 
- Manna v-l-v to forehead 
+
25 min amrap:
50 foot revrese sled drag
50 foot forward sled push
50 foot bear KB drag
https://www.youtube.com/watch?v=f9TximDzUCI
1 min continuous banded marches
50 foot two arm OH KB carries
50 foot farmers carry
1 min continuous band good mornings (just a band wrapped around your
shoulders and standing on it)

3 rounds plus through :50 of the banded March

Sled plus 75#

35# kb

35# kbs

Handles plus 140#

Purple band

I was dragging all day but this workout seemed to make me feel better.  Nothing special to note other than the bear crawl kb drag was new and fun.  Thanks!

November 28, 2021

Daily score: 8

Workout:

#2
Gymnastic bodies:
- Handstand 10,8,6s FS para
- Front lever 10s negatives x3
- Manna v-l-v to forehead x3
+
A. Half kneeling DB strict press; 12-15x3/side; rest 1 min bw sides

20x15

25x13

25x12

B. Bent over barbell rows; 6-8x4 @31x2; rest 90 sec

65x8

75x7

75x6x2

C1. Close grip bench press @4040; 6 reps x3; rest 90 sec

65, 70, 75

C2. Reverse grip barbell curls; @2020; 10 reps x3; rest 90 sec

35x10x3

D1. Barbell wrist rolls; 1 min continuous x3; rest 90 sec (alternate
forward and backward rolls per set)

Done, with purple band and 15#

D2. Bench dips @2020; amrap unbroken x3; rest 90 sec

14, 16, 16

D3. Face pulls; 15 reps x3; rest 90 sec

Done

D4. Bent over thumbs up reverse flies; 12-15x3; rest 90 sec

8s x15

8x13

8x12

A bit sore in the posterior chain.  Got my first full 10s HS on the paralettes!  The V to L is getting closer too.  Everything else went well.  Thanks!

November 27, 2021

Daily score: 8

Workout:

#1
A1. Heels elevated goblet squats @3030; 12 reps x3; rest 90 sec

20, 26, 26

A2. Low bar box squat; 6, 6, 6; rest 90 sec

85, 90, 90

B1. Sumo stance Good morning; 10-12x3; rest 90 sec

55x12

65x12

75x10

B2. Sumo stance RDL's @3030; 10 reps x3; rest 90 sec (use straps for grip)

95,105,115

B3. Anterior tib raises on wall; 90 seconds continuous x3; rest 90 sec

Done 

C1. Single leg back extensions; 12 reps x3/side; rest 60 sec

Done

C2. Seated good mornings @2020 tempo; 90 sec continuous x3; rest 60 sec

With 35# bar, done

Great session, felt like work :).  Last round of the B series got a little messy at 75 and 115, may have been a little bit too heavy.  Ant tib raises are pain and I bet I’ll be feeling it tomorrow too.  The seated good mornings were interesting and a great stretch for my hips.  Thanks!

November 23, 2021

Daily score: 7 (low back kinda tweaky from riding, felt better after workout)

Workout:

#8
Gymnastic bodies:
- Handstand 

5/8/8s FS para

- Front lever

3, 10s negatives

- Manna

3, V-L-V to forehead

+
A1. BB bench press; 6, 6, 6, 6; rest 1 min

90, 90, 90, 90

A2. BB strict press; 12, 12, 12, 12; rest 1 min

50, 55, 55, 55

A3. Push ups; 24 reps AFAP x4; rest as needed to recovery

1:24

1:32

1:44

1:53

B. Wide grip band assisted strict pull ups @2020; amrap unbroken x4; rest 90 sec

7,7,6,5

C1. Tall kneeling two arm DB top to top strict press; 20 alt'ing reps
x3; rest 90 sec (both hands hold the DB oh and the other DB presses)

20s x3

C2. Bent over thumbs up reverse flies; 12-15x3; rest 90 sec

12x12

10x12

8x12

+
c2 bike sprint 18 seconds @100% high damper out of saddle
slow spin recovery low damper 2:42
x3 sets

92 cals

I’m sure this isn’t news to you but my body seemed to learn it today- the paralette HS teach balance to come more from the shoulder than the hands.  It’s harder lol.  This is a legit arm workout, it’s hard to type after it.  I’ll be lucky if I can throw the saddle over my horse.  Was barely making the 6 and 12 on the last couple sets of the A series.  And I felt my abs on the push ups.  Shocked I could still press anything over head by the time for the top to top.  I was maxed out on the flies, totally spent.  I’m done with what you sent thus far and work the next three days so won’t be able to workout until Saturday.  Thanks!

November 22, 2021

Daily score: 8

Workout:

#7
Gymnastic bodies:
- Handstand 

7,6,6s FS para 

- Front lever

10s negatives 

- Manna

Above forehead x3, video

+
EMOM 25 min
1- 40 sec max distance double KB carry 53#/hand
2- 40 sec max distance reverse sled drag
3- 40 sec sandbag bear hug step overs 20"
4- 40 sec max distance prowler push (heavy and grinding)
5- rest

Done, sled plus 80#, 60# sand bag

 Making progress on the V-L-V!  The emom felt eerily familiar after the farm chores I did this morning ;), good stuff.  Definitely getting farm strong.  My adductors are getting jacked from riding too.  It was 30 some odd degrees today and I did get a bit tight in the chest (breathing) after each prowler push.  Calmed down with a minute of rest tho.  Thanks!

November 21, 2021

Daily score: 8 (hami’s sore but not as bad as last week)

Workout:

#6
Gymnastic bodies:
- Handstand 

About 6s x3 FS para

- Front lever

Neg plus body lever x3 (see video)

- Manna

To above forehead x3 (v-l-v)

+
A. Seated DB arnold press; 12-15x4; rest 2 min

20s x14

x12 x3

B. Supinated grip eccentric only pull ups; accumulate 8 reps @20
second slow controlled eccentric; rest as needed be sets

Done

C. Barbell skull crushers; 18 reps x4; rest 2 min

45, 40, 40, 40

D1. Seated barbell wrist curls; 18 x2; rest 60 sec

12# DBs

10s

D2. Behind the neck seated BB press; 10 reps x2; rest 60 sec

55, 55

D3. pike position hspu with feet on box; amrap unbroken @3030 x2; rest 60 sec

5, 5

D4. Bent over DB elbowing rows @41x2; 6-8x2; rest 60 sec

15x8

15x8

Great session.  Could barely re-do my pony tail at the end.  Let me now how my body lever stuff looks, I know it’s shallow but was the best I had today.  Made some progress on height with the V-L-V though!  Thanks!