July 21, 2023

Daily score: 8

Workout:

#2
A. Partial deadlift (from knee); 5x5; rest 2 min

175, 195, 205, 215, 215

B. Two arm DB front rack rear foot elevated split squat; 8-10x3/side;
rest 1 min bw sides

Done x10 with 15’s x3

C. Single leg staggered stance russian KBS; 15 reps x3/sid;e rest 1 min bw sides

Done with 53#

D. DB hip thrusts; 12-15x3; rest 90 sec

Done with 35’s x15x3

+
15 min amrap:
30 sec hollow body rock
20 sec copenhagen plank per side
3 stability ball stir the pots
6 cal row

5 + 30 +20/20

Great session.  Felt good to move some heavy weight with the DLs.  35’s were the most I could manage balancing on my hips for the hip thrusts.  Amrap felt great, love the core work.  Thanks!

July 20, 2023

Daily score:  8

Workout:

#1
Gymnastic bodies:
- Handstand

2.5, 5, 2, 4.5, 3

+
A. Strict press; build to a 5rm

85

B. Weigthed pull up; build to a 3rm

15

C1. DB bench press @22x1; 6-8x3; rest 90 sec

30x8

35x8x2

C2. Bent over DB rows; 8-10x3; rest 90 sec

35x9x3

D. Straight arm pulls to inversion on rings; 3 slow controlled reps
x3; rest as needed

Done

Perfect session for the end of a busy stretch.  Was alone in the gym jamming to Taylor Swift and trying to go as heavy as I could.  Everything felt good.  The inversions are so hard.  Takes lots of brain power to try and keep the arms straight.  Thanks!

July 18, 2023

Daily score: 9

Workout:

90 minutes tennis.  Best day I’ve had so far.  Actually play some games and maybe half my serves went in.  Progress!

July 16, 2023

Daily score: 9

Workout:

2 hours winging, great day, lots of progress.  Working on turns :).

July 14, 2023

Daily score: 8

Workout:

#6

A. Single arm DB snatch; 24 alt'ing reps x3; rest 2 min

Done with 35#

B. GHD sit ups; 14 reps x4; rest 1 min

Done

C. Circling back extensions; 6 reps in both directions x3; rest 2 min

Done

+
30 min amrap:
25 sec copenhagen plank per side
12 back extensions on GHD
24 double DB side bends
30 sec arch body rock
500m row

5 rounds, 50# dbs on side bends

Marc did this with me and it was fun.  I’m sure I’ll have some ab soreness again, love it.  It was 96 degrees here today so we sweated this one out.  Ready for the next block!  Thanks!

July 12, 2023

Daily score: 6 (tired)

Workout:

#5
A1. Sandbag bear hug hold rear foot elevated split squats; 10-12x3; rest 45 sec

12, 10, 10

A2. Sandbag bear hug hold reverse lunges; 20 alt'ing steps x3; rest 45 sec

Done

B. Barbell hip thrusts; 24 reps x2; rest 2 min

85,85

C. Single leg RDLs; 10-12x2/side; rest 45 sec bw sides

35x12x2

D. Farmers carry; 100 feet x2; rest 45 sec

Done, handles +180

+
EMOM 20 min:
1- max reps burpees in 25 sec
2- 20 sec single unders/20 sec speed steps
3- max reps burpees in 25 sec
4- 20 sec crossunder single unders/20 sec double unders

Done, 7 burpees per and did about 10 cals for every other minute on the bike.

Just feeling tired from being busy and active.   Wish I didn’t have to work ;).  Felt good in this one until the first round of jump rope and my left calf immediately got pissed.  I don’t know what it is exactly but it’s sharp and painful and takes days to get better.  So I just stopped and hopped on the bike every other minute.  No biggie but I think maybe my body doesn’t love rebounding.  Thanks!

July 10, 2023

Daily score: 9

Workout:

2, 90 minute sessions winging on the river.  Both around 300 cals.  

Sore upper body for a couple days after this.  Had a great day!  Really making progress and having a blast.