July 26, 2022

Daily score: 8

Mountain biking:

2:30

1000 cals, max hr 169, avg hr 140

This was a super hot day too and felt good to burn.  We went paddle boarding at an easy pace in the river after.  Thanks!

July 25, 2022

Daily score: 8

Workout:

#1

Gymnastic bodies:
- Handstand

1,1.5,1,1.5,3

+
A. Goblet hold heels elevated squat @3030; 10 reps x3; rest 1 min

Done with 35#

B1. Strict press; 6, 6, 6; rest 2 min

75,75,75

B2. Bench press; 6, 6, 6; rest 2 min

95,95,95

C1. Barbell front rack in place lunges; 12 steps x3; rest 1 min

Done with 75

C2. DB russian step ups; 12 alt'ing reps x3; rest 1 min

Done with 25’s

A bit sore in the legs the next day from this one.  It is easier on my hip to squat with heels elevated I think.  Thanks!

July 24, 2022

Daily score: 8

Workout:

#6
Gymnastic bodies:
- Manna (:30 L-sit)

:30, :25, :20, :16, :16

+
A. Single arm isometric KB farmers hold; amsap x2/side 70#; rest 60 sec bw sides

1:00, 1:10

B. Barbell hip thrusts; 100 for time @115# in sets of 10 unbroken w/ 1
sec pause at the top of each rep

9:29

C. Wall sprint drill; 26 alt'ing reps with 1 sec pause at the top of
each rep x3; rest as needed
https://www.youtube.com/watch?v=A4CU50A2mOw
* be tight in the core, get as much tension in your mid line as you
can generate, keep posture as focus.

Done

+
3 sets:
17 heavy russian KBS
12 burpees
7 cals sprint ski erg
rest as needed to repeat speed from set 1

1:58

1:53

1:45

62# kb

Went well.  Happy to be getting stronger on the L-sit.  Hip thrusts made my glutes burn!  The pause is intense.  Glutes a bit sore the next day.  Everything else went well.  Thanks!

July 23, 2022

Daily score: 7

Workout: 

 #5

Gymnastic bodies:
- Front lever (10s vert body levers, 5x5)

3,2,3,2,2

+
36 min amrap:
1- 20 sec side plank/side
2- 40 sec passive hang (mixed grip 20s/side)
3- 40 sec hollow body hold
4- 40 sec alternating bird dogs with 1 sec pause at the top of each rep
5- 40 sec plank shoulder taps
6- rest

Done

+
15 min easy continuous ski erg

Done 160 cals

Enjoyed the rhythm of this one.  Love getting all the core work in.  Thanks!

July 20, 2022

Daily score: 6 (tired)

Workout:

#4
Gymnastic bodies:
- Handstand 5r fs straddle

 2, 1, 1.5, 1.5, 1

+
A. Single leg barbell deadlift; 8 reps x3/side; rest 1 min bw sides
(all sets at heaviest from last week)

95x8x3

B. Pike position hspu with feet on box @4040; amrap unbroken x3; rest 2 min

5,5,5

C1. Rear foot elevated single leg split squats @2020; 10-12x2/side; rest 1 min

12x2

C2. Goblet hold cossack squats; 12 alt'ing reps x2/side; rest 1 min
* try to use same weight as top set from last week for c1/c2 this week
for more reps.

20x12x2

C3. 10# plate counterbalanced pistol squats @3030 (stop just above
parallel on each side); 5 reps x2/side; rest 1 min

Done

Had a great horse riding lesson in some hot weather before this.  I think between that and biking yesterday I was feeling kinda tired.  Workout did not feel overwhelming though which was great.  The DL’s are so hard but easier on the left but all the C stuff is easier on the right.  Interesting.  Thanks!

July 19, 2022

Daily score: 7

Workout:

Mountain biking, 2hrs 20 mins, 1030 cals, max hr 169, avg hr 140.  

So good to get out in the woods.  

July 17, 2022

Daily score: 8

Workout:

#3

Gymnastic bodies:
- Manna (:30 L-sit)

:30, :21, :20, :15, :15

+
A. Single arm isometric KB farmers hold; amsap x2/side 70#; rest 90 sec bw sides

:50, :52

B. Barbell hip thrusts; 100 for time @95# in sets of 10 unbroken w/ 1
sec pause at the top of each rep

7:03

C. Wall sprint drill; 20 alt'ing reps with 1 sec pause at the top of
each rep x3; rest as needed
https://www.youtube.com/watch?v=A4CU50A2mOw
* be tight in the core, get as much tension in your mid line as you
can generate, keep posture as focus.

Done

+
3 sets:
15 heavy russian KBS
10 burpees
5 cals sprint ski erg
rest as needed to repeat speed from set 1

1:36, 1:34, 1:29

62# kb

Felt a little tired in the abs from yesterday.  Glutes were on fire by the end of the hip thrusts. The pause is what did it.  The wall sprints were tough!  Much tougher than they look.  Everything else went well.  Thanks!