February 27, 2025

Daily score: 8

Workout:

#2 - Lower body + HS
Gymnastics bodies HS

3.5/2/2.5/2/2

+
A. Barbell half squats; 20 reps x3; rest 2 min

95/105/115

B. Rear foot elevated db split squats; 6-8x3/side; rest 1 min bw sides

30’s x6/side

25’s x8/side

30’s x6/side

C1. Back extensions; 20 reps x3; rest 1 min

Done

C2. Frog thrusts; 40 reps x3; rest 2-4 min

Done

+
16 min emom:
1- 30 sec calf raises
2- 30 sec anterior tib raises
3- 30 sec side lying leg lifts (15 sec/side)
4- 30 sec single leg hip isometric (15 sec/side)

Done

This all felt great.  It took me a bit to get comfortable with the 1/2 squats, such a weird depth.  But I bet I could have gone even heavier.  Everything else was great!  Thanks!

February 24, 2025

Daily score: 9

Workout:

#1 - Upper body strength
A1. Bench press; 6, 6; rest 30 sec

85/85

A2. DB bench press; 12, 12; rest 30 sec

35’s/35’s

A3. Push ups; 24, 24; rest 3-5 min

Done

B1. Bent over barbell rows; 6, 6; rest 30 sec

95/95

B2. Strict pull ups; 12, 12; rest 30 sec

Done

B3. Ring rows; 24, 24; rest 3-5 min

Done

C1. Elbow on knee external rotations; 12-15x2; rest 1 min

12# x12

10# x15

C2. Powell raises; 10-12x2; rest 1 min

8# x20

5# x12

D. V-ups; 3 min for max reps

55

Got this in after work.  Boy the push ups and ring rows after the other two push and pull movements were tough, pretty cool.  Abs burning by end of v-ups.  Thanks for everything!

February 23, 2025

Daily score: 9  (well rested and fueled)

Workout:

#9 - Cyclical + calisthenics
80 min amrap:
3 min bike at zone 2 effort
2 min self directed stretching/yoga poses/flow
(16 rounds)

475 cals

This was a great flow.  Took anywhere from 30 seconds to 1 min to get my HR back up to zone 2 each round.  Body feels great after with all the stretching.  My legs had been hanging on to a lot of tightness.  Thanks!

February 21, 2025

Daily score: 6 

Workout:

90 minutes horseback riding (lesson)

Pretty physical lesson.  Adductors pretty sore the next day and glutes still sore from leg day.  Super big stress relief after getting through this day and getting my horse back home.  Thanks!

February 19, 2025

Daily score: 5 (so tired from stress and lack of sleep)

Workout:

#8 - Lower body + Hand stands
Gymnastics bodies HS

1-1-2-4-1

+
A. Rear foot elevated DB split squats; 8-10x3/side; rest 1 min bw sides

20’s x8/side

20’s x9/side

20’s x8/side

B. Barbell hip thrusts; 150 for time at 95# (1 sec pause at the top)

12:12

C. Goblet hold cossack squats; 10 slow controlled reps x3; rest as needed

Done with 20#

+
Row 500m for time

1:54

+
15 min reverse sled drag KOT style

Done with sled +45

I got of work early and needed to move to feel better.  This workout was the perfect grind.  My ass was on fire during those hip thrusts!  It was the 1 second pause that just burned.  I’m sure I’ll feel that tomorrow.  Gees I hate rowing ;).  And the sled pull felt great!  Thanks!

February 18, 2025

Daily score: 9

Workout:

#7 - Upper body strength
A. Strict press; build to a tough single

85

B. Seated DB arnold press @41x1; 4-6x2; rest 2 min
*heavier than last week

30’s x5

30’s x5

C. Strict pull ups; amrap in 6 min

29

+
10 min amrap:
10 push ups
10 sit ups
10 back extensions on GHD

6

All of this went well and quick.  Kinda sore the next day.  Had a pretty stressful event at the barn where one of my horses is training right after this.  Still has me a bit shaken.  She is fine and I am fine was just a lot of drama between some angry guys and scared me.  We’re getting out of there asap.  Definitely caused me a lot of stress and I did not sleep well the night of this workout. Glad to be moving on.  Thanks!  

February 17, 2025

Daily score: 6

Workout:

#6 - Cyclical + calisthenics
EMOM 18 min:
1- row cals
2- jump rope (single unders, speed steps, 4 footwork patterns)
3- side plank 20 sec/side

14,13,13,13,14 cals row

+
EMOM 18 min:
1- air bike cals
2- 20" sandbag bear hug box step ups 20"
3- side body arch hold 20 sec/side

60# sand bag

14,13,14,16,14,16 cals bike

+
EMOM 18 min:
1- ski cals
2- toes to bar
3- 30 sec plank shoulder taps

12,12,12,13,13,13 cals ski

8/8/8/8/8/8 ttb

+
18 min easy bike cool down

128 cals

+
15-20 min self directed stretching

Done

Such a perfect workout for the first day back.  My whoop said I burned 500+ cals.  We got pretty skunked on wind in Maui and did entirely too much chilling and drinking and eating.  I gained 5#’s!!!!  Unacceptable.  So excited to get started with Tracy.  I just can’t weather two weeks of gluttony anymore.  This was a great start. Everything felt pretty good, no shoulder issues with the ttb.  Felt good to breathe.  Thanks for everything!!!