I walked 18 holes yesterday and my back got tight on the back nine. I also spent about 30 minutes in the evening compacting sand to prepare for digging the post holes. My back is feeling good today though.
2:00 BikeErg (861m)
50 Parallette-facing Burpees
The parallette is a little over two inches taller than the barbell and roughly twice as wide too. My runs were about 2:00 each, so I was doing about 10 burpees a minute. Finished at exactly 9:00.
12 Seated Wide Grip Cable Row (93#)
12 Seated Back Fly (30#)
12 Lat Pulldowns (lean back, 93#)
8/8 Kroc Row (60# DB)
12 Straight Arm Pulldowns (60#)
12 DB Pullover (50#)
Then we spent about an hour digging a couple of the post holes and made pretty good progress for neither of us having any experience doing it.
My back is feeling much better. In the garage just after 11am.
E80S – 10 Rounds
Was taking me 21-22 seconds. Much harder than I expected.
Chest & Midline
I warmed up with 10+10 @ 20 pounds.
E2M – 3 Rounds (alt)
10 Chest Fly + 20 DB Bench Press
30 alt Side Crunches + 30 Reverse Crunches (ankle weights)
This was alternating every two minutes between the two supersets. I kept to one set of dumbbells for the bench press and double the reps because Brandi was handing the me weights after I laid down on the bench so I didn’t tweak my back getting down in to position. The really high reps was tough!
Hopefully I’ll be able to mow the lawn later, but it’s raining again now.
Yesterday I walked 18 holes and could feel my back at the top of my backswing. It wasn’t feeling great the rest of the day. It was rough getting out of my chair last night and I could feel it throughout the night. So modifying movements today. Out in the garage at 4pm. I did some monster walks without the band.
10 DB Lunges (30# DBs)
10 Reverse DB Lunges (30#)
20 Reverse DB Lunges (30#)
30 Reverse DB Lunges (30#)
It was definitely more comfortable doing them reverse, as long as I braced my core properly when I stepped back with my left leg.
10/10 Bird Dogs
10 McGill Curl-up
5/5 Bird Dogs
5 McGill Curl-up
All with two second pause.
40’ Tip Toe Farmer Carry (40# DBs)
12 Calf Raises (40# DBs)
7 Rounds (each, IGYG)
15/10 cal BikeErg
12 Pull-ups / 5 Strict C2B Pull-ups
I did the strict pull-ups so I wouldn’t put that stress on my back. Got faster each round on the bike and stuck to 3-2 every round of the chest to bars. We finished in 14:58.
I used the massage gun on my leg and hip for awhile last night. During lunch I did a bit of work on the area that’ll be my outdoor gym and I don’t think my back was too happy about it. Worked out at 5pm today and could tell right away I was going to have to adjust, so I did.
1,000m BikeErg (1:30.8)
60 alt Hang DB Power Snatches (50#)
60 Box Step Overs (24″)
I guess I haven’t tested any of the typical distances on the bike, so I had no idea what to shoot for. Took me 1:30.8. I kind of hit a wall with my legs with about 300 meters to go. During the rest I got back on the bike for three minutes and went 1,148 meters to help flush. I did the toes to bar in 20×3, which took me just under five minutes. The small set strategy is really paying off when there are huge numbers like this, so I don’t have to resort to singles. I did 6×10 for the snatches, trying to protect my back. Those took a little more than four minutes. I almost couldn’t get on the box for my first step up! I went side to side for them. Those took me about 3:15 and overall the 60s took me 12:27.
We ended up not doing anything else for the day since my back was feeling wrong. Hopefully I wake up and am ok to golf tomorrow.