Pickleball

Warm-up

  • 10 Cat Camel
  • 6-4 McGill Big 3 2
    • Curl-up
    • Side Planks

Conditioning

3 Rounds

  • 10 Handstand Push-ups
  • 8/8 Twisting Box Jumps (20″)
  • 10/10 KB Side Swings (25#)
  • 8 Parallette Shoot Thrus
  • 10 Hammer Curl to Shoulder Press (25# DBs)
  • 1:00 Rest

Whoa! Been a long time since we did HSPU, but I was able to do 10 unbroken to start. Then went 6-4 and 4-3-1-2. I was feeling my back in that third round so I cut my workout after the round instead of doing a fourth. Time was 3:44 after 1, 8:53 after 2, and 14:53 at the end.

We got a set of pickleball rackets so decided to go try it out instead of doing the rest of our planned workout.

Sunday Chippin’

Yesterday we rode 9 holes in a golf cart and had a pretty lazy day after that.

Warm-up

  • 5/5 Static Incline Bench Press (15#)
  • 5/5 Static Incline Bench Press (25#)
  • 5/5 Split Leg KB Deadlift (35#)
  • 4 Side Ball Slams (10#)
  • 4 Side Ball Slams (15#)

Conditioning

Partner Chipper (run together)

  • 700m Run
  • 80 Static Incline Bench Press (35/15# DBs)
  • 80 Split Leg KB Deadlift (53/2×20-2×30# KB)
  • 40 Side Ball Slams (20/10#)
  • 60 Burpee Box Jumps (20″)
  • 40 Side Ball Slams
  • 80 Split Leg KB Deadlift
  • 80 Static Incline Bench Press
  • 700m Run

We both could go heavier on the bench press. Took us 28:36.

Midline / Mobility

3 Sets

  • 10/10 Pallof Raises
  • 10/10 Hands & Knees Upper Back Rotation
  • 1:00 Plank
  • 10/10 Banded Anti Rotations

I used the blue band from Crossover Symmetry and B used red.

Angry Hip-po

I walked 18 on Thursday and my left hip was feeling it in the evening.

Warm-up

  • 10 Cat Camel
  • 6-4 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs

Back

  • 5×8 Pendlay Row (45-75-75-85-85#)
  • 3×12 DB Pullover (40#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (104-104-115-115#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline Conditioning

2 Rounds

  • 1:00 BikeErg
  • 12 Plank DB Pull Throughs (40#)
  • 12/12 Half-kneeling DB Trunk Rotation (20#)
  • 1:00 BikeErg
  • 12 Leg Lifts
  • 12 Hanging Knee Raises

I went faster each time on the bike. Took 9:47. Then we spent about 15 minutes doing a few golf mobility movements.

9:47

Golf Mobility

Early on a Wednesday

I was planning to golf yesterday because of the rainout on Monday, but woke up to an emergency at work. So we went to the driving range in the evening for a long session.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Legs / Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (20/12# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

*B went 8/8 on the last two sets.

3 Sets

  • 140/120m TrueForm Run
  • 10/10 Single Leg Box Step Downs (14”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/8#)

Good one. Took us 37:50.

Midline

3 Sets

  • 20 Sprinter Sit-ups
  • 20s Hollow Hold (modified)
  • 20 alt Side Crunches (holding bent knees up)
  • 20s Plank
  • ~1:00 Rest

My back wasn’t feeling great with some of the movements, so these were my modified versions.

Extra Humid

The forecast showed rain all day, so I didn’t golf, but they were wrong for the second day in a row. Maybe a good thing I didn’t golf though, because my back bothered me throughout the day. We did get some rain today though, which made it extra humid working out in the garage again.

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

3 Sets

  • 10 Seated Bent Over Single Arm + Single Arm + Double Row (25# DBs)
  • 10 DB Bench Press + Fly (25# DBs)
  • 20 Dead Bugs (5# Bs)

3 Sets

  • 10 2x Renegade Row + DB Push-up (25# DBs)
  • 15 Kneeling KB Hammer Curl (35#)
  • 10 alt DB Shoulder Press (Sitting back on feet, 25# DBs)

3 Sets

  • 15 Diamond Push-ups
  • 5/5 Side Crunch + DB Cross Reach to Raised Toe (10#)
  • 15 OH Crunches (10#, feet up)

Then we did about 15 minutes of banded golf mobility work, making use of the Crossover Symmetry bands.

Soaked

On Friday B and I were both off from work and had a tee time to play 18 holes. So we did some golf mobility work in the morning. Saturday was really hot again and we watched the CrossFit Games all day (all weekend really!)

Warm-up

  • 10 Cat Camel
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs

We actually did these inside the house because it was so humid and we didn’t want to spend more time than needed outside.

Conditioning

  • 2 Rounds
    • 400m Run
    • 80 Russian KBS (53/35#)
    • 80 DB Hang Snatch (25/15#)
    • 80 Step-us (20”)
    • 80 DB Sit-ups (25/15#)
  • 400m Run

Felt good even with the brutal humidity, so we did a final run. We split the swings and snatches in 20s and the step-ups and sit-ups in 10s. I went first with the reps in round one and B went first in round two. Took us 31:14 to finish.

Midline

3 Sets

  • 20/20 Pallof Circles
  • 10/10 Hands & Knees Upper Back Rotation
  • 1:00 Plank
  • 10/10 Banded Anti Rotations (purple tubing)

I completely soaked a towel with sweat.

Later in the evening after watching all of the Games we went for a 2.25 mile walk in 39:24.

Too Wet for Broad Jumps

Warm-up

  • 10 Cat Camel
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs
  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Legs

  • 3 Sets
    • 8/8 Half Deficit DB Squat (55# plate, 20# DBs)
    • 12 alt High Jump One Arm Reach
  • 3 Sets
    • 12 DB Step-ups (20”, 35# DBs)
    • 12 Duck Walk in place
  • 3 Sets
    • 8/8 Single Leg RDL (40# DB)
    • 12 Weighted Jumping Jacks (5# DBs)
    • 10 KB Sumo Squat (53#)
  • 3 Sets
    • 14 Side Step Lunges (20# DBs)
    • 10 Hamstring Curls w/ ball
    • 10 Squat Jumps

It had been raining most of the day, so after B almost slipped on the first set of broad jumps, we switched to squat jumps. Finished in 36:54.

Midline

3 Sets

  • 12 Elevated Glute Bridge (on step)
  • 10/10 Half-kneeling Cable Rotation (to side of lead leg, 21#)
  • 10/10 Side Plank Banded Rows (purple rehab band)
  • 12 Seated Oblique Twists (2s pause, 20# DB)

Pallof Series

Chest & Shoulders

3 Sets

  • 12 Bench Press (135#)
  • 12 HR Push-ups

3 Sets

  • 10/10 Static Incline DB Bench Press (35#)
  • 10/10 Static DB Lateral Raise (8#)
  • 10 Double DB Lateral Raise

3 Sets

  • 10 Parallete Push-ups w/ Feet on Bench
  • Banded Fly (green)
  • Seated Cuban Press (55-45-35#)

Midline Conditioning

4 Rounds

  • 230m Run
  • 12/12 Banded Rotations
  • 12/12 Pallof Raises
  • 12/12 Pallof Presses
  • 12/12 Pallof Circles

I used purple tubing. That was a lot of reps!

Raising Pallof

We were exhausted last night after a long day traveling and watching golf, but it was a blast.

Back Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Those wall slides are no joke, especially reaching up for me.

Back

  • 4×8 Pendlay Row (underhand, 85#)
  • 3×12 DB Pullover (45#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (115#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline Conditioning

4 Rounds

  • 150m Run
  • 20 alt Side Crunches
  • 10 Candlesticks (hold rig)
  • 10 Plank Pikes
  • 10/10 Pallof Raises (purple tubing)

The raises are a new one and challenge a lot of different areas

To the Classic

I walked 18 yesterday plus a bunch extra because we jumped holes a couple of times to get around a slow 4-some. B is recovering from a concert today (haha), so light day.

3 Sets

Walked 2.77 miles in 49:09.

No workout tomorrow since we’re going to the Rocket Mortgage Classic.