September 21, 2022

Daily score: 8

Workout: 

#5
Gymnastic bodies:
- Front lever

3,3,3,3,3

+
A. GHD lateral crunches; 20 reps x3/side; rest as needed bw sides

Done

B. Rotational med ball slam; 10 alt'ing reps as hard as possible x4; rest 2 min

Done with 20# wb

C. KB windmills; 6 slow controlled reps x3/side; rest 1 min bw sides

Done with 26#kb

+
3 min amrap:
4 burpee box jumps 20" (step down alt legs)
4 cal ski erg
rest 1 min
x3 sets

3+4

3+4

3+4+1

+
15 min easy continuous ski erg

150 cals

Felt great today.  Love how I can feel I’m building core muscle.  Counting hours until Italy!  Thanks!

September 18, 2022

Daily score: 5 (was up allll night at work before this)

Workout:

#4

Gymnastic bodies:
- Handstand

1.5, 1.5, 3, 2, 1

+
30 min amrap:
18 sec passive hang
18 sec support hold at top of dip
18 sec side plank L on hand
18 sec side plnk R on hand
3 strict hspu
4 burpees
12 cal row

9 rounds plus 4 second passive hang

Got killed at work on night shift.  Gonna take a few good sleeps to recover.  This workout kept me awake until bedtime at least.  Felt pretty good other than some right shoulder burning on the top of dip holds, got worse as I went.  But feels fine the next day.  Thanks!

September 17, 2022

Daily score: 8

Workout:

#3

Gymnastic bodies:
- Manna (30s L-sit on parallettes x5)

I did it!

:30 x5

+
A. Sumo deadlift; 5x5; rest 2 min

155, 165, 170, 175, 185

B. DB front rack curtsy lunge; 20 alt'ing reps x3; rest 2 min
https://www.youtube.com/watch?v=rUD0rPjlxdQ
* this but with DB in front rack

Done with 25’s

C. Single leg wall sit isometric; 30 sec x3/side; rest 1 min bw sides
(Load with DB's in front rack if you can)

Done with 10# dbs

+
For quality:
150 laying band hamstring curls
150 spanish squats
150 unloaded hip thrusts
https://www.youtube.com/watch?v=qrBEigyHW4k

Done, did not time

So proud of my L-sit strength success.  It really is cool how you get stronger at impossible things…just took forever!  I am also still feeling this workout in my hamstrings two days later.  Super cool to not have the hip pain flaring up though.  My legs are getting stronger without pain, thank you!

September 16, 2022

Daily score: 7

Workout:

#2

Gymnastic bodies:
- Front lever (10s neg vert body levers)

4-3-3-3-2

+
A. GHD lateral crunches; 20 reps x2/side; rest as needed bw sides
https://www.google.com/search?q=side+crunches+on+GHD&rlz=1C5CHFA_enUS903US903&oq=side+crunches+on+GHD&aqs=chrome..69i57j0i22i30j0i390l5.2789j0j7&sourceid=chrome&ie=UTF-8#kpvalbx=_56ceY5HWMZmbptQPy6-AyA8_28

Done

B. Rotational med ball slam; 10 alt'ing reps as hard as possible x3; rest 2 min

Done with 20# med ball

C. KB windmills; 5 slow controlled reps x3/side; rest 1 min bw sides

Done with 26# kb

+
3 min amrap:
4 burpee box jumps 20" (step down alt legs)
4 cal ski erg
rest 2 min
x3 sets

3+3

3+4

3+4

+
15 min easy continuous ski erg

156 cals

Felt some good core soreness for a couple days after this one, pretty awesome.  And because of night shifts and life I got behind blogging, very sorry.  But all is well!  Thanks!

September 13, 2022

Daily score: 8

Workout:

 #1

Gymnastic bodies:
- Handstand (5r fs hs straddle)

1,1,2,1,1

+
30 min amrap:
15 sec passive hang
15 sec support hold at top of dip
15 sec side plank L on hand
15 sec side plnk R on hand
2 strict hspu
3 burpees
10 cal row

11 rounds

Struggled with patience on the handstands this day for some reason.  Amrap was a good one, ring support was the most challenging.  Two days later still having some posterior shoulder and lat soreness.  We also spent the afternoon after this winging in the river and it was a huge workout.  But I’m getting better at getting on the foil and having a lot of fun.  Thanks!

September 10, 2022

Daily score: 8

Workout:

 #6

Gymnastic bodies:
- Manna (5x 30s L-sit)

:30, :30, :23, :20, :20

+
A. Zercher squat; 10 reps x4; rest 2 min
https://www.youtube.com/watch?v=nwx6Ip7hd3I
* heavier than last week

55, 55, 60, 65

B. front rack reverse lunges; 30 alt'ing reps x2; rest 2 min

55x2

C. Single leg deck squats; accumulate 50 reps alternating sides per rep

Done in sets of 10

D1. Single leg hip extensions; 10 reps x3/side; rest 1min

Done

D2. Face down band hamstring curls; 30 reps x3/side; rest. 1min

Done

Solid leg workout.  Everything feels shaky after.  The deck squats were much better this week but still quite challenging.  Ham curls just burn.  Funny thing is, now I’m working on riding bareback.  The combo of this workout and that is going to be a burner.  Love it.  Thanks!

September 8, 2022

Daily score: 7

Workout:

#5
Gymnastic bodies:
- Front lever

4,3,3,3,3

+
A. DB side bends; 24 alt'ing reps x3; rest 2 min

50’s, 50’s, 50’s

B. Circling back extensions on GHD; 5 reps in both direction x3; rest 2 min

Done

C. Tall kneeling KB halos; 7 slow controlled reps in both directions
x3; rest 2 min

26, 26, 26

D. Elbow plank KB pull throughs; 18 reps x3; rest 2 min

Done with 44#

+
EMOM 13 min:
Odd- 15 sec row sprint for max cals
even- 15 sec max reps burpees

5 cals and 6 burpees each round 

+
15 min easy continuous ski ergo

164 cals

Feeling stronger in my core.  Love the plank pull through exercise.  And I just felt like pulling harder on the erg today.  Thanks!