November 30, 2022

Daily score: 8

Workout:

#2

Gymnastic bodies:
- Front lever

5x5 moving on!

+
3 sets:
Amrap (-1) unbroken toes to bar
rest 30 sec

Amrap (-1) unbroken strict dips
rest 30 sec
amrap (-1) unbroken supinated strict pull ups
rest 3 min actively on ski erg bw sets

7/5/4

7/5/4

7/5/4

+
A. Single arm arnold press with KB in front rack; 8 reps x3/side; rest 90 sec

https://www.youtube.com/shorts/HccZavdJhzw

35# kb, 25# DB x8/side x3

B1. Chainsaw row; 12 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=hqXj_E6E7NA

30# x12 x2

B2. Renegade rows; 16 alt'ing reps x2; rest 1 min
https://www.youtube.com/watch?v=G1AcX8Y_byg

10# x16 x2

B3. DB upright rows; 12 reps x2; rest 1 min
https://www.youtube.com/watch?v=fy-Ou88ruAk

15’s x12 x2

+
15 min easy continuous ski erg

151 cals

I was just in the right mood to suffer through 5x5 on the 10s vertical negatives for the front lever progression.  I can tell my abs were worked.  Now if I can just get one the other direction next time without cheating!  The renegade rows were hard to do unbroken just due to the push up part.  Everything else went well.  Thanks!

November 26, 2022

Daily score: 7

Workout:

#1

Gymnastic bodies:
- Handstand

3,2,3,1.5, 2.5

+
A1. Single leg good morning; 10-12x3/side; rest 1 min

35# x12/side x3

A2. Front foot elevated DB front rack KOT split squat; 10 reps
x3/side; rest 1 min

Done with 15’s

A3. Heels elevated feet together goblet squats; 30 reps @2020 tempo
with 35# x3; rest as needed to full recovery

Done

+
20 min amrap:
30 sec sorensen hold
10 alt'ing step ups 24"
10 cal row
30 sec single leg glute bridge per side
10 lateral lunges
10 cal bike

3 rounds +30 +10 +10 +21

The goblet tempo squats were so hard.  Tempo really fell apart at 20.  A bit of pinching in my right anterior hip.  Amrap went well, I could tell my legs were getting smoked.  Sore the next day but even more than second day, not terrible though.  Thanks!

November 24, 2022

Daily score: 7

Workout:

#6

Gymnastic bodies:
- Manna

:24 x4, :20

+
A. Strict negative 3 sec pull ups; accumulate 70 reps for quality

Done in 5’s

B. Strict ring dips; amrap unbroken x5; rest 2 min

6,5,5,4,2

C1. DB bicep curls; 30 reps x3; rest 60 sec

10’s x30 x3

C2. Laying DB tricep extensions; 30 reps x3; rest 60 sec

12’s x30 x3

+
12 min follow along shoulder mobility routine.
https://www.youtube.com/watch?v=6KCCblPgyRU&t=26s
* going to keep this the same for the next 2 weeks

Done

This was a nice part of the day.  Not as sore the next day as I was last week.  Thanks!

November 22, 2022

Daily score: 6

Workout:

 #5

Gymnastic bodies:
- Front lever

4/3/3/3/3

+
A. DB lunge matrix; 5 reps x3/side; rest 90 sec bw sides
(1 matrix rep = crossover lunge, forward lunge, lateral lunge, reverse
lunge, curtsy lunge. so each set is 20 reps)

Done with 15#

B. Single leg hip extensions on GHD; 14 reps with 1 sec pause at the
top of each rep x3/side; rest 90 sec
* weight if you can

Done with bw

C. Band resisted bird dogs; 14 reps x2/side; rest 1 min

Done, red band

+
13 min amrap:
10 goblet squats to parallel 53#
10 jumping good mornings 75#
10 cal row @80% effort

6+10+3

+
15 min easy continuous ski erg

140 cals

Just felt beat today.  Had a near fall of my horse at high speed yesterday.  Though I’m super happy nothing is really hurt I have a tweaky back and kinda sprained my foot that I inverted in the stirrup.  Also just family stress, gotta love the holidays :/.  Can’t we just fast forward to January?!  Anyhow, this workout did have me feeling a boost by the end but it was harder for me than last week.  Barely made the hip extensions even without weight.  Gonna go to be early and hope for a nice recovery day in the OR tomorrow.  Thanks!

November 19, 2022

Daily score: 8

Workout:

#4
Gymnastic bodies:
- Handstand

1,2,1,2,1

+
Row 5k for time
Starting at 0 and every 3 minutes, get off and perform 30 seconds of
hollow body rocks

Total time: 30:20, rower time 23:28

Felt great on a super chilly morning.  Helped workout my soreness too.  Thanks!

November 18, 2022

Daily score: 7

Workout:

#3

Gymnastic bodies:
- Manna

:22, :22, :23, :23. :21

+
A. Strict negative 3 sec pull ups; accumulate 60 reps for quality

Done in 5’s and 3’s

B. Strict ring dips; amrap unbroken x4; rest 2 min

6,5,3,4

C1. DB bicep curls; 30 reps x3; rest 75 sec

Done with 10’s

C2. Laying DB tricep extensions; 30 reps x3; rest 75 sec

10,10,12’s

+
12 min follow along shoulder mobility routine.
https://www.youtube.com/watch?v=6KCCblPgyRU&t=26s
* going to keep this the same for the next 2 weeks

Done

Great sessions.  Sore core and arms next day.  Feeling like I’m making some strength gains again.  Thanks!

November 16, 2022

Daily score: 7

Workout:

#2
Gymnastic bodies:
- Front lever

3,3,3,3,3

+
A. DB lunge matrix; 4 reps x3/side; rest 90 sec bw sides
(1 matrix rep = crossover lunge, forward lunge, lateral lunge, reverse
lunge, curtsy lunge. so each set is 20 reps)

15’s, 20’s, 20’s

B. Single leg hip extensions on GHD; 12 reps with 1 sec pause at the
top of each rep x3/side; rest 90 sec
* weight if you can

Done with 5#

C. Band resisted bird dogs; 14 reps x2/side; rest 1 min

Done with red band

+
10 min amrap:
10 goblet squats to parallel 53#
10 jumping good mornings 75#
10 cal row @80% effort

4+10+1

+
15 min easy continuous ski erg

151 cals

Lunge matrix is always tough.  So good though.  Everything else went well and I felt like I got a solid tough workout, legs were tired.  Thanks!