June 27, 2023

Daily score: 8

Workout:

#1

Gymnastic bodies:
 - Handstand

1.5, 3.5, 5, 5, 3

+
3 rounds for time:
20 strict DB press (tough load that you can't do unbroken in set 1)
20 cal row

9:15, 25# dbs

rest 5-10 min

3 rounds for time:
20 strict pull ups
20 cal row

18:52

+
A. Loaded passthroughs; 3 slow controlled reps in both normal and eagle grip x3; rest as needed

Done

Perfect way to start my day off.  Pull ups were mostly singles but tried to keep a good pace.  Got in the sauna after and feel like I had a good amount of strain.  Off to ride my horse!  Thanks!

June 22, 2023

Daily score: 8

Workout:

#6
A. Staggered stance russian KBS; 18 reps x3/side; rest 1 min

Done with 53#

B1. Single leg hip extensions on GHD; 12 reps x3/side; rest 1 min

Done

B2. Ring push ups; amrap (-1) ub x3; rest 1 min

18,16,14

+
30 min amrap:
90 sec row
12 V-ups
90 sec ski erg
34 arch body rocks

5 rounds +90 +12 +50 seconds

20cals per row/15-16 per ski

Arch body rocks were the hardest part of this workout for me.  Everything else felt great and was good to get sweaty.  Thanks!

June 20, 2023

Daily score: 8

Workout:

#5
Every 4:30 x3 sets:
50 foot sandbag carry
12 sandbag squats
50 foot sandbag carry
100 foot farmers carry

Done, 70# sb, handles plus 180#

+
Every 4:30 x3 sets
16 two arm DB OH walking lunges
12 box jumps 20"
48 single unders

Done, 26# kbs oh, UB singles

+
Every 3 min x3 sets
75 sec max reps burpees

20,20,21

Had a stretch of work and spent the one day off working on shoveling and spreading gravel.  Was great to get back in the gym.  This workout was much better with a healed up calf.  Still funny to me how heavy I am when I jump rope, I am just not a rebounder by nature.  Everything went well though and was the perfect stress for the day.  Thanks!

June 15, 2023

Daily score: 7 (body back to normal but been a busy full week)

Workout: 

 #4

Gymnastic bodies:
- Handstand

1-2–2-2-1

+
20 strict press (unbroken, but heavy as you can)
2 min row at moderate pace
x3 rounds
*5# heavier than last week

Done, 45#, 76 cals

+
25 strict banded CTB pull ups (light band as you need to do unbroken
2 min row at moderate pace
x3 rounds
* same band tension as last week

Done

Green and black band, 75 cals

+
A. Face down loaded shoulder swimmers; accumulate 3 slow controlled
reps in both direction x3; rest as needed

Done

Handstands have been a bit of a struggle lately but I’m sure a lot of it is just practicing less overall.  Life has been packed between, horse and mounting bike riding, and winging, work, my crazy family, and gym time.  No complaints, I think I’m balancing as best I can overall.  This workout was a great session with the right amount of stress.  Thanks!

June 12, 2023

Daily score: 6 (a bit spent from all the physical stuff we’ve been doing)

Workout:

2.5 hours winging

Great session with awesome steady wind.  Working on turns.  

June 11, 2023

Daily score: 8

Workout:

3.5 hours mtn biking, 1100 cals, 4000 feet climbing

So fun!  Calf is feeling solid again.

June 10, 2023

 Daily score: 8

Workout:

#3
A. Staggered stance russian KBS; 15 reps x3/side; rest 1 min

With 53#

Done

B1. Single leg hip extensions on GHD; 10 reps x3/side; rest 1 min

Done 

B2. Ring push ups; amrap (-1) ub x3; rest 1 min

17,14,12

+
30 min amrap:
90 sec row
10 V-ups
90 sec ski erg
30 arch body rocks

5 rounds plus 90 plus 10

This workout felt great.  Love the core work.  Love the format.  Thanks!