Two Posts!

Walked 18 holes on Monday morning. Got a nasty migraine yesterday that affected most of my day, so I didn’t get in a workout. Out in the garage at 4 today.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Front Squats (45#)

Legs

We decided to take some inspiration from DLB and go outside our comfort zone for something new.

4 Sets

  • 12-10-8-6 Front Squats (95-105-115-125#)
  • 20 Pulsing Goblet Squats (45# KB)

So much burn in this superset! I wore my belt for both movements.

4 Sets

  • 10 Barbell Glute Bridge + 2 Banded Hip Abduction (75#)
  • 15 Banded Frog Reverse Hypers (Reverse Frog Kicks)

Conditioning

3 Rounds

  • 50 Double Unders
  • 10 Devil Presses (35# DBs)
  • 15 Pull-ups

Real nasty through rounds two and three. I had a lot of misses on the rope but I wanted to do the pull-ups unbroken, which I did. Finished at 8:11 in a pool of sweat.

Then we spent two hours putting up the two big posts! Won’t be long now!

Sprint Plyos

Yesterday I walked 18 holes. In the evening I mowed the lawn and finished digging the second post hole, which took a little over a half hour.

Warm-up

4x

  • 30s TrueForm Run

I was getting an average of 100 meters.

Conditioning

10 Rounds (IGYG)

  • 110/90m TrueForm Run
  • 14 Plyo Lunges

Brandi went first. Was taking me about 21 seconds per run and we finished at 16:37.

Midline

4 Rounds

  • 12 Plank DB Pull Through (60#)
  • 20 Russian Twist (45# plate)
  • 20 Single Leg Leg Drop (20# DB OH)
  • 12 Jack Knife (20# DB)

Nasty one. We both finished at 8:19.

Triple Air Squat Pull-ups

Took about a 30 minute break during the day to do more digging. Out in the garage at about 4:30.

Midline

4 Rounds

  • 12 Superman
  • 30/30s Weighted Side Plank (20# DB)
  • 8/8 Banded Partner Rotations and Holds (red)

Legs

3 Sets

  • 20 Banded Hamstring Curls (blue)
  • 10/10 Step Downs (14”)

3 Sets

  • 20 Reverse Lunges (40# DBs)

Conditioning

5 Rounds

  • 10x 3 Air Squats + Jumping Pull-up
  • 10 DB Floor Press (50#)

Not sure this idea of the triple air squat pull-ups really hit it’s mark, but it was challenging and I was breathing heavy. Finished in 9:19.

Spent a little over an hour digging later in the evening.

Digging

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.

Warm-up

  • 2:00 BikeErg (861m)
  • Shoulder Stretching

Conditioning

  • 400m Run
  • 50 Parallette-facing Burpees
  • 400m Run

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.

Back

3 Sets

  • 12 Seated Wide Grip Cable Row (93#)
  • 12 Seated Back Fly (30#)

3 Sets

  • 12 Lat Pulldowns (lean back, 93#)
  • 8/8 Kroc Row (60# DB)

3 Sets

  • 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.

Plus a Hike

Packed day yesterday and stayed up late watching a Marvel series. Out in the garage around 11:30.

Warm-up

  • 20 PVC Passes
  • 20 Trunk Twists
  • Seated DB Shoulder Press
    • 10×25
    • 6×35
    • 4×45
    • 3×50
    • 3×60

Strength

10:00 EMOM

  • 3 Seated DB Shoulder Press (60# DBs)

Conditioning

30:00 AMRAP – Partner

  • 128′ Sled Drag (25 + 80/55#, forward)
  • 15/10 DB Push-ups
  • 12 Single Arm DB Hang C&J (40/30#)
  • 20 Reverse Lunge
  • 10 Burpees

I go, you go with Brandi. Took us about 31 minutes, but my phone overheated so the timer kind of messed up.

Midline

3 Rounds

  • 30s Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Dragon Flags (3)
  • 10s Rest
  • 30s Windshield Wipers (15)
  • 10s Rest

We were going to do four rounds, but I messed up setting the timer. Oh well, that was hard enough.

We headed over to Midland City Forest after 4pm and went for a 2.95 mile hike, which took just over 57 minutes.

High Rep Dumbbell Bench

My back is feeling much better. In the garage just after 11am.

Conditioning

E80S – 10 Rounds

  • 250m BikeErg

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.

Back is Acting Up Again

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.

Legs

  • 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.

Midline

  • 10/10 Bird Dogs
  • 10 McGill Curl-up
  • 5/5 Bird Dogs
  • 5 McGill Curl-up

All with two second pause.

More Legs

3 Sets

  • 40’ Tip Toe Farmer Carry (40# DBs)
  • 12 Calf Raises (40# DBs)

Conditioning

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.

Went for a 2.08 mile walk.

1K Bike & 60s

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.

Conditioning

  • 1,000m BikeErg (1:30.8)
  • @ 10:00
    • 60 T2B
    • 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.