Month: April 2022

Hits Harder

Warm-up

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

Leg Conditioning

3 Sets

  • 140m TrueForm Run
  • 16 Glute Bridges

3 Sets

  • 16 Air Squats
  • 8 Broad Jumps

3 Sets

  • 250m Standing BikeErg
  • 14 DB Step-ups (20″, 40# DBs)

3 Sets

  • 10 Duck Walk in Place (12# weight vest)
  • 20 Curtsy Lunges (12# weight vest)

With it being around 65° it hit a bit harder today.

Stretching

  • 2:00/2:00 Pigeon Stretch
  • 2:00/2:00 Couch Stretch
  • 8/8 Full ROM Side Plank Dips

After Florida

We left early Thursday morning for Florida and got back yesterday. Did play 18 holes in a cart on Saturday evening.

Conditioning

  • 15:00 TrueForm Run (2.2 km)
  • 15:00 Row (3,492 m)

Midline

3 Rounds

  • 30s Laying Knee Raise + Crunch
  • 15s Rest
  • 30s Crunched Leg Lifts
  • 15s Rest
  • 30s Pike-ups
  • 15s Rest
  • 30s alt Toe Reaches (legs stay up)
  • 15s Rest

Drop Sets

Arms

3 sets

  • 10 DB Curls (20#)
  • 8 DB Curls (15#)
  • 6 DB Curls (12#)

3 Sets

  • 10 Tricep Pushdowns (bar, 60#)
  • 8 Tricep Pushdowns (49#)
  • 6 Tricep Pushdowns (38#)

Conditioning

5 Rounds

  • 20 Reverse Lunges
  • 15 HR Push-ups
  • 160′ Farmer Carry (50# DBs)
  • 500m Row

It was sort of a partner workout, sort of solo. Brandi started on the rower and I did the three different movements before we switched. I was getting 500 meters each round, having to go faster and faster to get it. Then B went TURBO in the 5th round and finished at 22:48. I kept going to get my 500 and ended at 23:05.

Midline

2 Rounds

  • 30s Tilted Leg Lift w/ Twist
  • 15s Rest
  • 30s Leg Lift w/ Reach (35# DB stays OH)
  • 15s Rest
  • 30s Leg Lift Twists (legs stay up)
  • 15s Rest
  • 30s Tuck-ups
  • 15s Rest

Double Yoga on Monday

On Monday we did day 6 and day 7 from the yoga series and they were about 23 minutes each. Day 6 was a really good core burner.

Warm-up

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

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 16 Glute Bridges

I scaled back from the 12 DB RDLs.

3 Sets

  • 16 Air Squats
  • 8 Broad Jumps

Scaled here as well instead of 8 back squats.

3 Sets

  • 250/200m Standing BikeErg
  • 14 DB Step-ups (20″, 40# DBs)

Dropped to lower dumbbells this time

3 Sets

  • 10 Duck Walk in Place (12# weight vest)
  • 20 Curtsy Lunges (12# weight vest)

Wearing the weight vest was a nice change and still manageable. Trying to be careful with may back, especially with flights this week. Took us 32:24.

Midline

2 Rounds

  • 30s Leg Lifts over MB
  • 15s Rest
  • 30s MB Plank Mountain Climbers
  • 15s Rest
  • 30s Russian Twists (20#)
  • 15s Rest
  • 30s MB Plank Knee to Elbow (cross body)
  • 15s Rest
  • 30s Sit-up + MB Sit-up (20#)
  • 15s Rest

Up to Eleven

Conditioning

  • 11:00 BikeErg (4,796m)
  • 11:00 Row (2,400m)
  • 11:00 TrueForm Walk (1.18 km)
  • 11:00 BikeErg (4,809m)
  • 11:00 TrueForm Walk (1.26 km)

Midline

2 Rounds

  • 30s 2 Single Leg Lifts + 2 Side Crunches (legs stay raised)
  • 10s Rest
  • 30s Plank band pull + Side Plank band pull with knee raise
  • 10s Rest
  • 30s Plank band pull + Side Plank band pull with knee raise
  • 10s Rest
  • 30s Side Jack Knife
  • 10s Rest
  • 30s Side Jack Knife
  • 10s Rest
  • 30s Leg Raise Twist (legs stay up)
  • 10s Rest

Another modded workout from this guy…

Plank All Day

My back is feeling a bit better each day.

Conditioning

4 Rounds

  • 20/14 Push-ups + Plank
  • 20 Walking Lunges + Bottom Squat Hold
  • 20 DB Push Press (25#) + OH Plate Hold (45#)
  • 30 Plate A Jumps + Glute Bridge Hold

One partner doing reps while the other holds and then switch. We alternated the leader each round. I started 10-10 on the push-ups but switched to 12-8 and those eights got tough! Took us 18:57.

Midline

2 Rounds

  • 30s V-ups
  • 15s Rest
  • 30s Table Top Kick + Cross Reach
  • 15s Rest
  • 30s Sit-up + 2 Russian Twists
  • 15s Rest
  • 30s Side Plank Jumps
  • 15s Rest
  • 30s Diamond Plank Runners
  • 15s Rest
  • 30s Downward Dog Cross Toe Touches
  • 15s Rest

I stumbled on this guy in the Instagram suggestions and B did a couple of his workouts this week. We definitely cut back on the time and rounds though. I was really sweaty from this and nice to try some new movements. It was a lot of time in a plank today!

Now it’s time for brunch and ice cream, then the big game tonight. GO DUKE!!

Stretch but Don’t

On Thursday we did day 5 of the yoga series, which was 28 minutes. It felt pretty good with my back and I didn’t try to stretch any of the poses too far.

Shoulders & Arms

4 Sets

  • 8 DB Upright Row (35#)
  • 12 Bent Over Rear Delt Fly (10#)

3 Sets

  • 12 In & Out Curls (hammer style, 25#)
  • 12 Tricep Pulldowns (rope, 60#)

3 Sets

  • 21s (20#)
  • 12 OH Cable Tricep Extensions (38#)

We both had a long day and with B being on vacation now we wanted a quicker workout.