February 28, 2022

Daily score: 9

Workout:

#7
A. Single arm KB snatch to revrese lunge; 12 reps x4/side; rest 1 min bw sides
https://www.youtube.com/watch?v=y6A8IKVEONQ

Done with 35#

B. Wall hack squat with foam roller and KB in front rack; max reps
unbroken @4040 tempo with 35# KB x4; rest 3 min actively on bike

11,13,12,11

C. Band resisted frog thrusts; 30 reps x4; rest 90 sec
https://www.youtube.com/watch?v=HyCiZVMMDW4

Done

+
20 min easy bike cool down on damper 1, nassal breathing only

Done, HR around 115-120

The KB thing is a great total body workout.  Last round was challenging.  Everything else went well.  Been learning about the benefits of zone 2 training and what that would look for me.  I think HR around 120/nasal breathing.  Thanks!

February 26, 2022

Daily score:  8

Workout:

Cross country skiing x 2 hours 

Great sweat session.  Sore glutes and adductors again.

February 23, 2022

Daily score: 8

Workout:

#6
Gymnastic bodies:
- Handstand (FS straddle 5r x5)

1,1,1.5,1.5,1

- Front lever (10s negs, 5r x5)

5,5,5,5,5!

- Manna (L-sit straddle, 5r x5)

3,4,3,3,3

+
A. Straight arm band lat pull downs; 40 reps x3; rest 90 sec

Done

B1. Ring push ups @41x2; amrap unbroken x4; rest 2 min

8,6,6,5

B2. Strict hspu; amrap unbroken x4; rest 2 min

7,5,5,6

C. Behind the neck seated barbell strict press; 10-12x4; rest 90 sec

45x12

45x10x3

D. DB shuolder complex; front raise x10/lateral raise x10/bent over db
lateral raise x10;  5 complexes; rest 90 sec bw complexes (controlled
tempo for all reps)

Done with 5#’s

So good to have made it through the front lever stage.  Although I know the next one is not easier.  Definitely sore and tired after this one.  Hams and adductors are sore too.  Satisfying to get 4 days in a row. Thanks!

February 22, 2022

Daily score: 7 

Workout:

#5
A. Banded deadlift; 5 sets of 5 @93% of last week's tough 5

135x5x5

B. Harop curl eccentrics; 5 slow controlled reps x4; rest 1 min

Done

C. Barbell hip thrusts; 10-12x4; rest 2 min

155x12

155x11

155x11

155x10

D1 Twisting back extension; 12 alt'ing reps x4; rest 90 sec

Done

D2. Face down band hamstring curls; 75 reps x3; rest 90 sec

Done

D3. Hollow body flutter kicks; max reps in 1 min x3; rest 90 sec

110, 115, 112

Crazy calves still tight.  Funny thing is the hardest part of this workout was the hamstring banded curls!  They just burn.  All good!  Thanks!

February 21, 2022

#4
Gymnastic bodies:
- Handstand (10s FS x5)

12,15,14,13,10

- Front lever (10s neg body lever x5, x5)

5,5,5,3,3

- Manna (L-sit straddle x5)

3,4,4,3,3

+
A. Push press; build to a 5rm 

105

B. High hang muscle cleans; 10 reps x3; rest 90 sec

45,50,50

C1. Barbell floor press; 10-12x3; rest 90 sec

75x12

80x12

85x12

C2. Barbell behind the back shrugs; 20 reps x3; rest 90 sec

45,50,55

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

15x13

15x13

15x12

My calves are still sore!  I guess I need walk stairs more often.  Happy to have progressed and found some consistency with the handstand.  Was fun to remember the muscle clean, took some reps to get it smooth.  Loved the behind the back shrug, less neck strain.  Feeling good, thanks!

February 20, 2022

Daily score: 8 (sore calves)

Workout:

#3
A. Single arm KB snatch to revrese lunge; 12 reps x3/side; rest 1 min bw sides
https://www.youtube.com/watch?v=y6A8IKVEONQ

Done with 35#

B. Wall hack squat with foam roller and KB in front rack; max reps
unbroken @4040 tempo with 35# KB x3; rest 3 min actively on bike

10,11,13

C. Band resisted frog thrusts; 30 reps x3; rest 90 sec
https://www.youtube.com/watch?v=HyCiZVMMDW4

Done

+
20 min easy bike cool down on damper 1, nassal breathing only

131 cals

It’s been forever just d/t a bad work schedule.  Interestingly, trying to fast 20-24 hours on occasion and went for it yesterday while at work.  Nothing was going on so I decided to walk the stairs for maybe 15 mins.  I was probably around 18 hours fasted.  Felt fine, was going at an easy pace.  But man oh man are my calves tight the next day!  Crazy.  Anyhow, this workout: great!  Loved the KB lunges, challenging and worked everything.  Hack squats felt great too, love a new variation.  Thanks!

February 15, 2022

Daily score: 7 (sore hams right above knees, sore upper body)

Workout:

2 hours cross country skiing

So fun!  What a great total body workout.  Has me all over sore the next day.  Hope we get a lot more days to do it this season.  I was going to workout the next day but feeling the need to recover, in the sauna instead :).  Thanks!