October 29, 2024

Daily score: 8

Workout:

#5 - Gymnastics + UB strength

Gymnastic bodies handstand

1-4-2-1-2

+
EMOM 40 min:
1- 5 heavy bench press
2- rest
3- 3 heavy weighted pull up
4- rest
5- 10 bent over single arm DB rows per side
6- rest
7- 30 sec max reps DB S2O 35#
8- rest

Benched 90

Pull ups 12.5

Rows 35

Reps on s2o: 12/13/11/10/10

+
3 sets:
20 toes to bar
40 sec side star plank/side
60 sec hollow body rock
75 sec arch body rock
rest as needed bw sets to keep intensity high

6:15

6:13

6:15

Enjoyed this.  I’m sure I’ll be sore, was a struggle to hold my arms up while working my horse after.  Happy with the TTB and how well my shoulders held up.  Thanks!

October 27, 2024

Daily score: 7 (somewhat sore from mtn bike trip)

Workout:

#4 - Lower body strength and power sprints
A. Barbell hip thrusts; 12-15x3; rest 90 sec

155x12x3

B. DB reverse lunges; 24 alt'ing steps x3; rest 2 min

Done with 20’s

C1. Double KB front rack step ups; 24 alt'ing reps 20" x2; rest 2 min (control the descent, switch legs per rep)

Done with 26’s

C2. Single leg RDL; 10-12x2/side; rest 1 min bw sides

20’s x12 x2

+
every 2 min x15 rounds (30 min, 5 sprints of each)
1- 15 sec row sprint
2- 15 sec sled sprint (forward, light, fast turnover)
3- 15 sec ski erg sprint

Done, about 5/11/4 cals respectively (bike sprints instead of sled)

I was definitely sore for 2 days after this one.  Mostly glutes.  Good challenging workout.  Was literally stormy outside so I biked instead of the sled.  Thanks!

October 23, 2024

Daily score: 8

#3 - Low intensity plyos + Vo2 conditioning + movement

A. Fast feet exercise; 20 sec on/40 sec off x5 sets
https://www.youtube.com/watch?v=Kik4D32xmEs
B. Quick feet box shuffle (use plates if needed) 20 sec on/40 sec off x5 sets
https://www.youtube.com/watch?v=8KXpXm4XtEM
C. Quick feet low box striders; 20 sec off/40 sec off x5 sets
https://www.youtube.com/watch?v=3OFK3l_sPko

Done

D. Box jumps; 1.1.1.1.1x3; step down/rest 1 min (raise height per set)

20/24/30 inch

+
Row 4 min
rest 4 min
ski 4 min
rest 4 min
airdyne 4 min
rest 4 min
row 4 min
** perform all for max cals. record cals per interval

Row 55, ski 45, bike 47, row 55

+
follow along primal movement work: (23 min)
https://www.youtube.com/watch?v=jVZirgfBnXs&t=20s

Done

So good to get some time in the gym.  Work has been busy and had to spend a day off doing chores.  This all felt really great.  Quite happy I could still jump to the 30” box, it’s been awhile.  Wasn’t really that hard.  Intervals felt great as did the video.  Thanks!

October 19, 2024

Daily score: 7 (low back a bit off)

Workout:

#2 - Gymnastics + UB strength

Gymnastic bodies handstand

1-4-3-3-1

+
With a running clock:
0-5 build to a 3rm strict press

=85
5-10 build to a 2rm weighted pull up

=22.5

10-15 amrap sets of 3 unbroken strict dips

=10sets

15-20 amrap sets of 5 unbroken ring rows with a 1 sec pause

=9sets

+
3 sets:
15 toes to bar
30 sec side star plank/side
45 sec hollow body rock
60 sec arch body rock
rest as needed bw sets to keep intensity high

5:01

4:42

4:40

My back did fine with this and is better the next day.  I probably could have done 90 on the strict press but my left elbow was not having it.  Ttb is getting stronger, I even did some sets of 5.  I think we’re gonna squeeze in a mountain bike trip this next week if the weather holds!  Thanks!

October 15, 2024

Daily score: 8

Workout:

#1 - Lower body strength and power sprints

A. Barbell hip thrusts; 10-12x3; rest 90 sec

125x12

145x12

155x12

B. DB reverse lunges; 20 alt'ing steps x3; rest 2 min

Done with 20’s

C1. Double KB front rack step ups; 20 alt'ing reps 20" x2; rest 2 min (control the descent, switch legs per rep)

Done with 26’s

C2. Single leg RDL; 8-10x2/side; rest 1 min bw sides

20’s x10/side x2

+
every 2 min x15 rounds (30 min, 5 sprints of each)
1- 12 sec row sprint
2- 12 sec sled sprint (forward, light, fast turnover)
3- 12 sec ski erg sprint

Done, sled plus 45

Kb step ups were the hardest.  Everything felt great!  Thanks!

October 13, 2024

Daily score: 9

Workout:

2:20 hours mountain biking, 17 miles, 4,000 feet elevation gain.  

It’s been forever since we mountain biked.  It was a perfect fall day for it.  I felt great!  Thanks for keeping me in shape for everything :).  My motor felt good, legs strong, even my skills were still there.  So fun, I’ve missed it.  Thanks!

October 12, 2024

Daily score:8

Workout:

#5 - B, endurance, core

Gymnastic bodies; handstand

1-1-1-2-1

+
A. Weighted dips; 3 reps every 2 min x5 sets (start set 1 this week at set 3 from this week and end heavier than last week)

10-10-12.5-15-15

B. Strict dips; amrap in 5 min

32

C. Weighted pull ups; 2 reps every 2 min x5 sets (start set 1 this week at set 3 from this week and end heavier than last week)

15-15-17.5-17.5-17.5

D. Strict pull ups; amrap in 5 min

21

+
12 min amrap:
10 cal ski erg
10 toes to bar
10 cal row
30 sec hollow body hold on GHD machine
rest 3 min
x2 rounds through (24 min more work this week) 

2 plus 10+10+7 cal row

2 plus 10+10+10 cal row

Struggled with the HS today.  No good reason.  Dips felt really solid but by the time I got to the pull up amrap my arms were getting a bit tired.  Ttb felt way better this week and no shoulder issues after.  Did them in 2’s.  Thanks!