January 30, 2024

Daily score: 8

Workout:

#1

A. Seated good mornings @3211; 6-8x3; rest 90 sec

65x8

75x8

75x8

B1. Front foot elevated goblet hold split squats; 10-12x3/side; rest 1 min

20# x12/side x3

B2. Goblet hold lateral box step down; 10-12x3/side; rest 1 min
https://www.youtube.com/watch?v=aeZqZ3sKV8U

20# x12/side x3

B3. rear foot elevated DB split squats @3030; 8-10x3; rest 2-4 min to recovery

15# x10/side x2

15# x8/side x1

+
15 min amrap:
10 calorie row on damper 10 at 20 spm (max effort pulls on this slow cadence)
10 tuck ups
10 alt'ing single leg deck squat (down on 1 leg, up on 2)
20 sec side star plank L
20 sec side star plank right

4 rounds +6 cals

+
Adductor stretch series
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

 January 28 was a solid day of pre-spring farm work.  This was an excellent leg series.  Marc did it with me and we were both smoked after.  Stretching helped a ton to prevent soreness I think because I’m just mildly sore.  Thanks!

January 25, 2024

Daily score: 7

Workout:

Day 6:
A. Seated double calf raise @2222; 15 reps x4; rest 2 min
https://www.youtube.com/shorts/NwA1N_EFTtk

35’s, 40’s, 45’s, 45’s

B. Heels elevated split squat; 15 reps x4/side; rest 1 min bw sides
https://www.youtube.com/watch?v=A1dG26RJ7UY
* load if easy

10’s, 10’s, bw, bw

C. Single leg goblet squat (just to parallel); 10 reps @3030 tempo (1
min per set); rest 1 min bw legs x4 (try to just touch your butt to
the seat, not rest on it.  constant tension on the leg)

10,10,10,bw

+
5 min row for max distance at 20 spm
rest 2 min
x4 sets
(set drag factor to 135.  see video for how to set drag factor)
--> https://www.youtube.com/watch?v=O_zyi5uhBP8

1102, 1123, 1121, 1099

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

Excellent stuff.  All challenging in a good way.  This workout did take over 2 hours which is a bit of a stretch for me to fit it.  Feeling great though.  Thanks!

January 23, 2024

Daily score: 9 (felt amazing this morning)

Workout:

Day 5:
Gymnastic bodies:
- handstand

3,4.5,4,2,2

+
A. Tall kneeling double KB top to top KB arnold press; amrap unbroken
with controlled tempo and 35#/side x4; rest 2 min

9,9,9,9

B. Supinated grip chin over bar holds; accumulate 4 min AFAP (45 sec
break every time you break)

Did 2:40 in 8:25 (sets of :20 and :15)

C. 6 min EMOM; Renegade rows; 30 seconds on/30 sec off (25#/hand. 1
renegade row = 1 push up/1 row/1 push up/1 row)

4,3+,3+,3+,3+,3+

+
4 min assault bike
4 min rest
x4 sets
(same workout as last week, try to improve upon previous output from last week)

52,55,53,51

+
10 min easy cyclical work (choice machine or walk/hike)

Took dog for a walk/jog

Slept great and we had some blue sky and sun today, felt amazing.  HS work better than it’s been in awhile.  Chin over bar holds were a bit better this week, I did shorter holds but still cut myself off when it started to feel pretty painful in the elbows.  I think from all the shoveling I do my elbows are a bit inflamed.  Bike sprints were legit.  Took some courage, I’m not so great at that kind of suffering.  And now I feel kinda silly because it really wasn’t that bad.  Great to get out with the dog.  Thanks!

January 21, 2024

Daily score: 8

Workout:

Day 4:
A.  Extended Range Box Step Up @ 2010: 8-10 reps/side every  x4 sets; rest 1 min
https://www.youtube.com/watch?v=F7dlp1KNTfc
A2.

Done, all 10 reps

B. Peterson step ups; 15-18 reps x4/side; rest 1 min bw sides
https://www.youtube.com/watch?v=qar1OOaG1O8

Done, all 15 reps

C. single leg 20# double front rack wall side; accumulate 120 seconds
of holding per leg as fast as you can

6:40

+
20 min emom:
1- 10 sec L-sit
2- 21 sec row sprint at 20 SPM on damper 10 (should be 7 pulls)
3- 5 tuck up/5 straddle up/5 v-up
4- 15 sec star jumps (~5 jumps)

Done, about 100m per row

+
Adductor stretch series
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

Great session.  Love the single leg challenges and core work.  Feeling good.  Thanks!

January 18, 2024

Daily score: 8

Workout:

Day 3:
A. Seated double calf raise @2222; 15 reps x3; rest 2 min
https://www.youtube.com/shorts/NwA1N_EFTtk

Done with 35’s

B. Heels elevated split squat; 15 reps x3/side; rest 1 min bw sides
https://www.youtube.com/watch?v=A1dG26RJ7UY
* load if easy

Done with 10’s

C. Single leg goblet squat (just to parallel); 10 reps @3030 tempo (1
min per set); rest 1 min bw legs x3 (try to just touch your butt to
the seat, not rest on it.  constant tension on the leg)

20#, 10#, bw

+
5 min row for max distance at 20 spm
rest 2 min
x3 sets
(set drag factor to 135.  see video for how to set drag factor)
--> https://www.youtube.com/watch?v=O_zyi5uhBP8

1141m

1141m

1129m

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

My calves are still sore two days later.  Pretty great.  Those single leg goblet squats are legit.  Legs a bit sore from them too.  They just felt like a lot of bang for the buck.  Row was challenging too.  Feeling good, love all this.  Thanks!

January 17, 2024

Daily score: 7 a bit tired 

Workout:

Day 2:
Gymnastic bodies:
- handstand

2,2,1,2.5,1

+
A. Tall kneeling double KB top to top KB arnold press; amrap unbroken
with controlled tempo and 35#/side x3; rest 2 min

8,9,9

B. Supinated grip chin over bar holds; accumulate 3 min AFAP (45 sec
break every time you break)

2:35 in 7:05 mins

C. 5 min EMOM; Renegade rows; 30 seconds on/30 sec off (25#/hand. 1
renegade row = 1 push up/1 row/1 push up/1 row)

Done, 4 the first minute 3+ the rest

+
4 min assault bike
4 min rest
x4 sets
(for maximum total cals.  record cals per set and pay attention to
average rpm's you are holding during these)

Cals/rpm

48/49-50

51/50-51

51/50-51

52/51

+
10 min easy cyclical work (choice machine or walk/hike)

Bike, 65 cals

Neck felt a bit tight tweaky this morning, just think I slept wrong.  Maybe that was part of my HS struggle, who knows.  Arnold presses were heavy but a good challenge.   I stopped the chin over bar at 2:35 because my elbows were getting pretty irritated.  Felt like I was approaching a non-positive stress.  Everything else was great!  Thanks!

January 15, 2024

Daily score: 8 (a bit sore)

Workout:

Day 1:
A.  Extended Range Box Step Up @ 2010: 8-10 reps/side every  x3 sets; rest 1 min
https://www.youtube.com/watch?v=F7dlp1KNTfc
A2.

9:9

9:9

8:8

B. Peterson step ups; 15-18 reps x3/side; rest 1 min bw sides
https://www.youtube.com/watch?v=qar1OOaG1O8

15:15

15;15

15:15

C. single leg 20# double front rack wall side; accumulate 90 seconds
of holding per leg as fast as you can

4:15

+
16 min emom:
1- 10 sec L-sit
2- 21 sec row sprint at 20 SPM on damper 10 (should be 7 pulls)
3- 5 tuck up/5 straddle up/5 v-up
4- 15 sec star jumps (~5 jumps)

Done, about 5 cals per row

+
Adductor stretch series
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

Loved A and B.  B was much more challenging to attain good height and balance on the right ankle, interesting.  I love what both these exercises could do for getting up and balancing on my wing board and foot/ankle strength in general.  Making good progress in the video too.  Evolving.  Thanks!