Month: April 2022

Midline Mods

Conditioning

  • 10:00 BikeErg (4,467 m)
  • 10:00 TrueForm Run (1.3 km)
  • 10:00 BikeErg (4,484
  • 10:00 TrueForm Walk (1.12 km)

It was a very slow run. 😉

Midline

3 Rounds (:30 / :15)

  • OH MB Sit-up Throw (20#)
  • OH MB Sit-up (20#)
  • Russian Twist
  • OH MB Crunch (20#, keep feet up)

I had to mod the last two movements because the ball is too big and awkward to rotate with in that position. There was no way I was holding that ball between my feet either so I just crunched with it the entire set.

Row Sandwich

Chest & Back

3 Sets

  • 24 Teeter-totter DB Bench Press (50#)

3 Sets

  • 12/12 Balance Board Plank Rows (40-45-45#)

3 Sets

  • 24 alt Single Arm DB Fly (25-25-30#)

3 Sets

  • 16 alt Kroc Row (50#)

3 Sets

  • 15 Parallette Push-ups

3 Sets

  • 24 alt Seated Arnold Press (25#)

Conditioning

5 Rounds each – I Go You Go

  • 250/200m Row
  • 5 HSPU
  • 10 Burpees
  • 250/200m Row

I forgot to record our time after but it was 32 or 33 something. My round times were a bit under three minutes

Back Rib

My legs are getting a little sore. My mid left side of the back feels like I pulled something or a back rib is out of place or something. Maybe it’s just from hitting golf balls for an hour though.

Warm-up

  • Stretching
  • PVC Passes
  • 6 DB Shoulder Press (15#)
  • 6 DB Shoulder Press (25#)

Arms & Shoulders

3 Sets

  • 12 Seated DB Shoulder Press (35-40-40)

3 Sets

  • 12 DB Lateral Raise (15)

3 Sets

  • 12 DB Upright Row (25)

3 Sets

  • 12 Barbell Curl (55)
  • 12 Double DB Skull Crusher (30)

3 Sets

  • 20 alt DB Curl (25)
  • 12 Tricep Pushdown (60)

3 Sets

  • 20 alt Incline Hammer Curl (25)
  • 12 OH Cable Tricep Extension (49)

Conditioning

15:00 AMRAP

  • 5 Hanging Knee Raises
  • 10 DB Hang C&J (35#)
  • 20 alt Side Crunches
  • 40 Jump Rope

Wrote it with five pull-ups but they didn’t feel very good with my back so I did the knee raises instead. Never missed with the jump rope and got through 8+65.

Fitting

On Sunday I mowed the lawn and worked a bunch of the trim. B wasn’t feeling well so we didn’t workout. Yesterday I had a club fitting with Titleist for new irons and wedges. I pretty much hit clubs for an hour straight. My low back and left side are feeling it.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Trunk Twists

Leg Conditioning

3 Sets

  • 16 Glute Bridges (w/ hip circle)
  • 140m TrueForm Run

3 Sets

  • 10/10 Lateral Step-downs (14”)
  • 30 Plate A Jumps

3 Sets

  • 5/5 Single Arm Front Squat (25#, 2” incline)
  • 10 Box Jumps (20”)

3 Sets

  • 6/6 Front Foot Elevated Double DB Lunge (40#)
  • 250m Standing BikeErg

Took us 27:35 to finish.

Midline

2 Rounds

  • 30s OH Sit-up Twist (20# DB)
  • 15s Rest
  • 30s alt Plank Reaches
  • 15s Rest
  • 30s DB Tuck-ups (20#)
  • 15s Rest
  • 30s Side Plank T + Reach (8#)
  • 15s Rest
  • 30s Side Plank T + Reach (8#)
  • 15s Rest

Stretch

  • 2:00/2:00 Pigeon
  • 2:00/2:00 Couch

3-6-10

I had a golf meeting on Thursday so didn’t end up doing yoga. Yesterday I worked on the hallway flooring for nine hours and was whooped! Took a little more than two hours this morning to finish laying the floor. Got out in the garage and warmed up with the PVC pipe.

Chest, Back, and Shoulders

3 Sets

  • 24 Teeter-totter DB Bench Press (50#)

3 Sets

  • 12/12 Balance Board Plank Rows (40-45-45#)

3 Sets

  • 24 alt Single Arm DB Fly (25-25-30#)

3 Sets

  • 16 alt Kroc Row (50#)

3 Sets

  • 15 Parallette Push-ups

3 Sets

  • 24 alt Seated Arnold Press (25#)

Conditioning

10:00 AMRAP

  • 3 Strict Pull-ups
  • 6 HR Push-ups
  • 10 Plyo Lunges

I started out with a set of three unbroken pull-ups but then did singles every other round and usually did two quick singles, turned around and did the third. The push-ups were slowing me down the most. Got through 12+1.

Finally some nice weather this weekend so we’re going to put screen doors on, put out some bird feeders, golf nine holes, and cook up steaks.

Struggling Pulldowns

My hamstrings are feeling yesterday a bit.

Warm-up

  • 20 PVC Passes
  • 7 Push Jerks (45#)
  • 5 Floor Press (40#)

Arms

3 Sets

  • 12 Single DB Curl (50#)
  • 12 EZ Bar Skull Crushers (66#)

3 Sets

  • 12 Hammer Curls (25#)
  • 12 Tricep Pulldowns (rope, 60#)

I was on the struggle bus with the pulldowns today and had to take breaks in my final set.

3 Sets

  • 10 Front Raises (10#)
  • 10 Lateral Raises (10#)

Conditioning

5 Rounds

  • 15 V-ups
  • 15 Push Jerks (75#)
  • 15 Sumo Deadlifts (75#)
  • 15 DB Floor Press (35#)
  • 1:00 Rest

I finished at 12:04 with round times of 1:49, 1:30, 1:32, 1:33, and 1:29. Not sure why round one was so slow. The push jerks were getting tough in those final two rounds.

Elevated

On Sunday we pulled trim and flooring for 4-5 hours and then went for a 2.5 mile walk. Yesterday was day 9 of the yoga series and only 22 minutes. Back in the garage today.

Warm-up

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

Leg Conditioning

3 Sets

  • 8/8 Single Leg Supported RDL (45# KB)
  • 140/120m TrueForm Run

3 Sets

  • 10/10 Lateral Step-downs (12”)
  • 30 Plate A Jumps

3 Sets

  • 6/6 Front Foot Elevated Double DB Lunge 35#)
  • 250/200m Standing BikeErg

3 Sets

  • 5/5 Single Arm Front Squat (20#, 2” raised heels)
  • 10 Box Jumps (20”)

Took us 28:34, with over a third of it being on that first section. It got real in section three. We both really liked the squats with the raised heels and felt like it took pressure off of our backs

Midline

4 Sets

  • 10/10 Hanging Oblique Knee Raises
  • 8/6 Parallette Shoot Throughs
  • 10/10 Side Bends (53# KB)
  • 15 Pike-ups

Not in shape for those shoot throughs. I was struggling in the second round and had to take several breaks in sets 3-4.

Trainingslager

Last night we did Day 8 of the yoga series, which was a 32 minute “rest” session.

Chest, Back, Shoulders

3 Sets

  • 24 Teeter-totter DB Bench Press (45#)

3 Sets

  • 12/12 Balance Board Plank Rows (40#)

3 Sets

  • 24 alt Single Arm DB Fly (25#)

3 Sets

  • 16 alt Kroc Row (50#)

3 Sets

  • 15 Parallette Push-ups

3 Sets

  • 24 alt Seated Arnold Press (25#)

Some neat stuff. I really liked the different feel of the parallette push-ups.

Conditioning

5 Rounds

  • 5 Pull-ups
  • 10 Goblet Squats (25# KB)
  • 15 Box Jumps (24”)
  • 10 Goblet Squats
  • 5 Pull-ups
  • 1:00 Rest

Ouch! Finished in 14:20 with round times of 2:07, 2:03, 2:03, 2:02, and 2:05. I wore grips and used a regular kip on all of my pull-ups.

Midline

2 Rounds

  • 30s OH Sit-up Twist (20# DB)
  • 15s Rest
  • 30s alt Plank Reaches
  • 15s Rest
  • 30s DB Tuck-ups (20#)
  • 15s Rest
  • 30s Side Plank T + Reach (8#)
  • 15s Rest
  • 30s Side Plank T + Reach (8#)
  • 15s Rest

Can you tell we’re really on to this guy’s workouts?

Humid and Slick

I could feel my hips from the stretching we did yesterday and my posterior chain was a little sore. Warmed up with some PVC passes.

Arms

3 Sets

  • 12 Single DB Curl (50#)
  • 12 EZ Bar Skull Crushers (66#)

3 Sets

  • 12 Hammer Curls (25#)
  • 12 Tricep Pulldowns (rope, 71-60-60#)

Conditioning

10:00 AMRAP

  • 10 Burpees
  • 10 DB Push Press (40#)
  • 50 Jump Rope
  • 10 Renegade Rows (40#)

The mats were damp because it was so humid, and I was slipping a bit even with step back/up burpees. Got through 4+20.

Midline

4 Rounds

  • 11 Hollow Rocks
  • 11 V-ups
  • 20s Rest
  • 11 Tuck-ups
  • 11s Hollow Hold
  • 20s Rest

Thought I might have to bail in round one with my back, but it was ok. Just slow. Took me 5:39.