November 29, 2025

Daily score: 8

Workout:

#11-Lower body
A. Box squat; 5x5; rest 2 min
* all sets at 93%+ last week's tough 5

115/125/125/130/135

B. Deadlift; 5 @80%, 3 @88%, amrap (-1) at 95% of heavy from last week

5 at 155

3 at 170

5 at 185

C1. Rear foot elevated split squats; 12-15x2/side; rest as needed

20x12/side x2

C2. Single leg RDLs; 10-12x2/side; rest as needed

30x10/side x2

C3. Natural knee extensions; 8 slow controlled reps x2; rest as needed

Done

C4. Anterior tib raises; 70 reps x2; rest as needed

Done

Body was feeling great today.  Weights felt easier.  Gonna get a good horse ride in too.  Thanks!

November 28, 2025

Daily score: 8

Workout:

#10- Upper body strength
A. Strict press; 6, 5, 4, 3, 2, 1; rest 2 min
* start at heaviest from last week. make a small jump each set.

72/75/80/85/90/95

B. Single arm organic pulling challenge. Watch this video and look at
how he does the first row while balancing on one leg. I want you to
try to do this on a ring with your body in a similar position. Try to
balance on the same side leg and the opposite side leg. Post your best
in video to blog and report in the difficulty subjectively.
https://www.youtube.com/watch?v=LHDel63kFNA

+
10 min amrap:
2 strict dips
2 strict pull up

17 rounds plus 2 dips

+
6 min EMOM:
odd- 30 sec max reps bicep curls
even- 30 sec max reps tricep extensions
* light load and continuous reps throughout the 30 sec intervals

Done with 10#’s

+
stretching/mobility work 10 min

Done

Strict press felt great.  The pulling challenge was so hard!  So crazy that as soon as I lifted a foot I struggled to pull.  I’ve done so many single arm rows but with just one foot I felt weak!  Way harder on my right shoulder.  I think it is just more inflamed chronically from overuse and struggles to engage the first inch or so compared to the left side.  Super interesting challenge.  Dips/pull ups and bi’s/tri’s felt great!  Thanks!

November 27, 2025

Daily score: 8

Workout:

#9- endurance test-training
2 sets for times:
16 lateral burpees over erg
800m/720m row
*rest 60 sec*
13 lateral burpees over erg
650m/585m row
*rest 30 sec*
10 lateral burpees over erg
500m/450m row
*Rest 6 min b/t sets

1) 4:57, 4:00, 2:27

2) 4:38, 3:45, 2:26

Enjoying this variety in my week.  Definitely was smoked at the end.  Cool to see some improvement.  Thanks!

November 25, 2025

Daily score: 8

Workout:

#8- Handstands + rotational core work + sprint
Gymnastics HS

4/4/3/5/11

+
A. Landmine row to press; 5 reps x4/side; rest as needed

Done with 35#

B. Single arm landmine split jerk; 8 reps x4/side; rest as needed

Done with 35#

C. Landmine explosive rotational twists; 14 reps x4; rest as needed

Done with 25#

D1. Barbell windshield wipers; 24 reps x2; rest as needed

Done

D2. Side plank powell raises; 12-15x2; rest as needed

8x13/side

8x12/side

D3. GHD torso twists; 24 slow controlled reps x2; rest as needed

Done

+
Ski 20 cals for time

1:02

Love the landmine work, will go up in wt next week.  D series is so so good.  Love feeling a core pump.  Thanks!

November 23, 2025

Daily score: 8

Workout:

#7- Lower body
A. Box squat; 5x5; rest 2 min
* all sets at 93%+ last week's tough 5

105/110/115/120/120

B. Deadlift; 3 @70%, 3 @75%, 3 @80%, 3 @85%, amrap (-1) at 90% of
heavy from last week

135/145/155/165/175x6

D1. Rear foot elevated split squats; 10-12x2/side; rest as needed

25’s x10 x2

D2. Single leg RDLs; 8-10x2/side; rest as needed

35’s x8

35’s x9

D3. Natural knee extensions; 6 slow controlled reps x2; rest as needed

Done

D4. Anterior tib raises; 60 reps x2; rest as needed

Done

So, I fell in some water while walking fast at work on the hard floors on Friday.  Thankfully, just felt a bit jarred.  Mostly my back.  I took a rest day Saturday and then did this today and I actually think it made me feel better.  Squats felt great, no hip pinching like last week.  First rep on the dead lifts was the hardest each time but felt great as I went. Thanks!

November 19, 2025

Daily score: 8

Workout:

 #6- Upper body strength

A. Strict press; 3 sets of 6 at 90% last week

72/72/72

B. Bench press; 3 sets of 4 at 90% last week

99/99/99

C. Weighted pull up; 3 sets of 2 at 90% last week

28/28/28

D1. Bent over barbell rows; 6-8x4; rest 2 min

95x8x4

D2. L-sit; amsap unbroken x4; rest 2 min

17/17/17/17

E1. DB bicep curls; 18-22x2; rest 1 min

12’s x22

12’s x20

E2. Laying DB tricep extensions; 20-24x2; rest 1 min

12x22

12x21

+
stretching/mobility work 10 min

Done

This all felt great, somehow I missed blogging it sooner.  Thanks!

November 18, 2025

Daily score: 8

Workout:

#5- Endurance test-training
2 sets for times:
14 lateral burpees over erg
700m/630m row

3:42/3:49

*rest 60 sec*
12 lateral burpees over erg
600m/540m row

3:17/3:12

*rest 30 sec*
10 lateral burpees over erg
500m/450m row

2:36/2:30

*Rest 4 min b/t sets

*Target of having the final round be faster than the last completed
round of the initial test

Those two last intervals definitely got me.  A different kind of effort than I’m used to but still quite familia from all the metcon years.   Felt good.  Happy I beat 2:40 each time.  Quads felt more burned up from the burpees than I remember last week.  Took awhile for them to kick in on the rows.  Love it.  Thanks!