April 30, 2022

Daily score: 7

Workout:

#6
A. Front squat; 5x5; rest 2 min * heavier than last week

75, 85, 85, 85, 90 (video last set)

B1. Single leg wall sit; 40 sec x3/side; rest 1 min

Done

B2. DB russian step ups; 20 alt'ing reps x3; rest 1 min

Done with 20’s

C1. Single leg good morning; 12-14x3; rest 1 min

35x12x3

C2. Cossack squat; 12 alt'ing reps x3; rest 1 min

Done

+
16 min amrap:
odd- 15 sec cyclical sprint (choice machine)
even- 30 sec elbow plank

Done with ski erg

So interesting to me how the only way I can front squat comfortably now is a narrow stance.  My left hip just feels bad in anything wider or more toe out.  Thought I’d share a video.  Everything else went well.  Feeling good and my girl is getting closer to having her baby!  So excited.  Thanks!

April 27, 2022

Daily score: 7

Workout:

#5
Gymnastic bodies:
- Handstand 1.5, 3, 1, 3.5, 2 (5r straddle FS)
- Front lever 2,2,2,2,2 (vert body lever)
- Manna :17, :17, :15, :15, :15 (L sit)

+
A. Jumping good mornings; 12 reps x3; rest 2 min

65x12x3

B1 Bent over supinated grip barbell rows; 10-12x2; rest 2 min

85x10x2

B2. Wide grip interved rows on bar; 12 reps @2020 x2; rest 2 min

Done 

C1. Seated pike lifts; 20 reps x2; rest 1 min

Done

C2. V-ups; 24 reps x2; rest 1 min

Done

D1. Bench press; 18 reps x2; rest 1 min

65x18x2

D2. Powell raises; 15-20x2/side; rest 1 min

5x20

8x15

Nothing much to add about this one.  Feeling good!  Thanks!

April 25, 2022

Daily score: 7

Workout:

#4
A. Barbell front rack reverse lunge from 2" elevation; 20 alt'ing reps
x3; rest 2 min

65,65,65

B. Pistol squat @2222; accumulate 10 reps per side

Done in doubles 

C. Reverse sled drag; 20 min continuous

Done, sled plus 60#

D. Anterior tib raises against wall; 2 min continuous for max reps

Done, lost count

+
8 min amrap:
20 sec side plank L
20 sec side plank R
20 sec hanging L hold

5+20+20

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

Done, 173 cals

Well rounded lower body soreness the next day.  Also did that horse ride I sent you after this.  Still amazed at the heart rates for that, I do definitely get sweaty and sore from it.  Happy I can still do pistols.  Harder to maintain tension in the bottom on the left side.   Everything else went well.  Thanks!

April 24, 2022

Daily score: 7

Workout:

#3
Gymnastic bodies:
- Handstand (5r straddle FS)

.5, 2, 2.5, 3, 4.5

- Front lever (5r vert body lever)

2,2,2,2,2

- Manna (:30s L-sit)

:13,:13,:13,:13,:13

+
A. Snatch grip behind the neck strict press; 10-12x3; rest 90 sec

45x12

50x11

50x10

B1. Ring push ups; 15 reps x3; rest 1 min

15 ub, 15 ub, 9/6

B2. Tall kneeling DB strict press; 15 reps x3; rest 1 min

15x15ub x3

C1. Laying DB tricep extensions; 20-25x2; rest 1 min

8x25

10x20

C2. seated DB bicep curls; 20-25x2; rest 1 min

8x25x2

ski erg 15 min easy cool down

Done, 146 cals

Felt great to almost get 5 reps once on the handstands.  Amazing how shot my arms were by the time I was doing the extensions and curls.  Ski erg felt great.  Thanks!

April 23, 2022

Daily score: 7

Workout:

#2
A. Front squat; 5x5; rest 2 min

65, 75, 85, 85, 85

B1. Single leg wall sit; 30 sec x3/side; rest 1 min

Done

B2. DB russian step ups; 16 alt'ing reps x3; rest 1 min

20’s x3

C1. Single leg good morning; 10-12x3; rest 1 min

25x12, 35x10, 35x10

C2. Cossack squat; 10 alt'ing reps x3; rest 1 min

Done x3

+
14 min amrap:
odd- 15 sec cyclical sprint (choice machine)
even- 30 sec elbow plank

Done with rower, 47 cals

Crazy how hard 85# front squats are.  Legs sore the next day but not terrible.  Legs were still sore starting this workout from three days before.  Nothing sore in a bad way though, just muscle.  I chose the rower just for something different.  Great way to work some soreness out.  Thanks!

April 21, 2022

Daily score: 7 (sore legs)

Workout: 

#1
Gymnastic bodies:
- Handstand (5r straddle FS)

2,1,1.5,2.5,3

- Front lever (vert body lever 5r)

2,1,2,2,2

- Manna (30s L-sit)

15,15,15,15,12

+
A. Jumping good mornings; 10 reps x3; rest 2 min

65,75,80

B1 Bent over supinated grip barbell rows; 8-10x2; rest 2 min

75x10

85x9

B2. Wide grip intervet rows on bar; 10 reps @2020 x2; rest 2 min

Done

C1. Seated pike lifts; 15 reps x2; rest 1 min

Done

C2. V-ups; 20 reps x2; rest 1 min

Done

D1. Bench press; 15 reps x2; rest 1 min

65, 70

D2. Powell raises; 12-15x2/side; rest 1 min

5x15

8x12

Writing this the next day and legs are even more sore!  So much so I’m taking a recovery day.  Mostly adductors and hams (just above the knee).  This workout was great.  I did the L-sits before the body levers and gained a few seconds that way.  That stuff is so hard.  Everything else went well.  Love the Powell raises.  Thanks!

April 20, 2022

Daily score: 7

Workout:

#8
A. Barbell forward lunges; 20 alt'ing reps x4; rest 2 min

65, 70, 75, 75

B. DB cross under curtsy lunges; 20 alt'ing reps x4; rest 2 min

Done with 25’s 

C1. Laying band hamstring curls; 110 reps x2; rest 1 min

Done x2

C2. Seated band single leg extensions; 80 reps x2; rest 1 min

Done x2

+
14 min amrap:
20 sec single leg glute bridge R
20 sec single leg glute bridge L
20 sec star plank L
20 sec star plank R
20 sec straight leg hip extension L
20 sec straight leg hip extension R

5 rounds plus 20s plus 4s

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

166 cals

Would have done this on Sunday but it was a big farm fitness day instead.  Felt good to get back in the gym.  Did the lunges back rack and didn’t actually seem too much easier.  Everything else went as expected.  Feel great.  That’s a tough amrap.  Thanks!