Month: July 2022

To the Lake

Back & Conditioning

3 Rounds

  • Strict Pull-ups (10-8-8, singles)
  • 12 Lat Pulldowns (104#)
  • 1:00 Jump Rope
  • 12 Seated Bent Over Back Fly (25# DBs)
  • 12 Straight Arm Pulldowns (60#)
  • 1:00 Row
  • 12/12 Kroc Rows (40# DB)
  • 20 Band Pull Aparts (blue)
  • 50m Farmer Carry (50# DBs)

We finished in 24:12.

Midline

2 Rounds (20s work / 10s Rest)

  • 4 Bicycles + 2 Crunches
  • Side-to-side Knee Raises
  • Side V-ups
  • Side V-ups
  • Side Plank
  • Side Plank

Heading up to the lake in the morning!

On Elbows

Warm-up

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

Legs

4 Sets

  • 14 Plyo Lunges (20# DBs)

3 Sets

  • 10 Back Squat + Calf Raise (35#)
  • 8/8 Front Foot Elevated Split Squats (0-5-5# DBs)
  • 30s BikeErg

4 Sets

  • 10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

  • 8/8 Lateral Lunge (10# DBs)
  • 10 No Push-up Burpee to High Jump (touch ceiling)
  • 10 Good Mornings (35#)

We finished in 28:07.

Midline

3 Rounds (20s work / 10s rest)

  • DB OH with Leg Lift + Leg wide scissor at floor (15#)
  • Russian Twist (15#)
  • Jack Knife + Reach to V (15#)
  • Plank DB Pull throughs (15#)
  • Plank Bird Dogs

Today had twists to those last two movements, doing them on elbows, which was much harder.

Plate Jacks

Arms

3 Sets

  • 12 Decline Hammer Curl (25#)
  • 12 Incline Double DB OH Tricep Extensions (25#)

3 Sets

  • 12 Single DB Curl (40#)
  • 12 Tricep Kickbacks (15#)

3 Sets

  • 12 Wide Curl to Hammer Curl (20#)
  • 12 OH Cable Tricep Extensions (rope, 49#)

Shoulders

3 Sets

  • 10 Bent Arm Lateral Raises (15#)
  • 10 Plate Front Raises (25#)

3 Sets

  • 20 See Saw Shoulder Press (20#)
  • 10 Bent Over Shoulder Raise + Fly (10#)

3 Sets

  • 8/8 DB Cross Body Raise (12#)
  • 12 OH Scap Shrug (25# DBs)

Conditioning

15:00 AMRAP

  • 400m Run
  • 20 Weighted Jumping Jacks (5# plates)
  • 20 Russian KBS (45#)
  • 20 DB March Reaches (12# DBs)
  • 10 DB Front Raise Squat (12# DBs)

Some new interesting movements. Got through three rounds and 300 meters.

Twists for the Golf Swing

Back & Conditioning

3 Rounds

  • Strict Pull-ups (10-8-6, singles)
  • 12 Seated Bent Over Back Fly (25# DBs)
  • 1:00 Jump Rope
  • 12 Lat Pulldowns (104#)
  • 12/12 Kroc Rows (40# DB)
  • 1:00 Row
  • 12 Straight Arm Pulldowns (60#)
  • 20 Band Pull Aparts (blue)
  • 50m Farmer Carry (50# DBs)

Took us 24:38.

3 Rounds

  • 24 Kneeling DB Rotations (15#)
  • 12 Piked DB Chest Press (15#)
  • 12 Piked Russian Twists w/ DB raise in the middle (15#)
  • 12/12 Half Kneeling DB Twists to same side (15#)
  • 12 Piked Front Raises (8# DBs)

Just the Legs

My triceps were getting sore a bit. Later workout for us today because I had a work meeting at our normal time.

Warm-up

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

Legs

4 Sets

  • 14 Plyo Lunges (20# DBs)

3 Sets

  • 10 Back Squat + Calf Raise (35#)
  • 8/8 Front Foot Elevated Split Squats
  • 30s BikeErg

4 Sets

  • 10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

  • 8/8 Lateral Lunge (10# DBs)
  • 10 No Push-up Burpee to High Jump (touch ceiling)
  • 10 Good Mornings (35#)

Really humid and sweaty today. Took us 28:15.

Runaway Abs

Arms

3 Sets

  • 12 Decline Hammer Curl (25#)
  • 12 Incline Double DB OH Tricep Extensions (25#)

3 Sets

  • 12 Single DB Curl (40#)
  • 12 Tricep Kickbacks (15#)

3 Sets

  • 12 Wide Curl to Hammer Curl (20#)
  • 12 OH Tricep Extensions (rope, 49#)

Shoulders

3 Sets

  • 10 Bent Arm Lateral Raises (15#)
  • 10 Plate Front Raises (25#)

3 Sets

  • 20 See Saw Shoulder Press (20#)
  • 10 Bent Over Shoulder Raise + Fly (10#)

3 Sets

  • 8/8 DB Cross Body Raise (12#)
  • 12 OH Scap Shrug (25# DBs)

Midline

3 Rounds

  • Run (200-200-150m)
  • 20 alt V-ups
  • 20 Hollow Bicycles (inside toe touch)
  • Run (200-150-150m)
  • 12/12 Half Kneeling Banded Rotations (blue)
  • 12/12 Kneeling Side Plank Crunches
  • Run (200-150-150m)
  • 1:00 Plank
  • 12 Crunches

Finished in 22:40.

That was a lot of movements today.

Chest Straight to Abs

Earlier workout than usual so we could make a day trip downstate.

Chest & Conditioning

3 Sets

  • Row
  • 15 DB Bench Press (40#)
  • 15 DB Pullover (40#)

3 Sets

  • Row
  • 15 Seated DB Pec Deck (15#)
  • 15 Bench Dips

Midline & Conditioning

3 Sets

  • BikeErg
  • 12 Weighted Crunch (feet up, 15# DBs)
  • 12 Weighted V-ups (15#)

3 Sets

  • BikeErg
  • 10 Leg Lifts
  • 1:00 Plank

We went straight through both sections and finished in 32:41. Did 2,922 meters on the rower and 6,492 meters on the bike.

29 Flat

Warm-up

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

Legs

4 Sets

  • 14 Plyo Lunges (20# DBs)

3 Sets

  • 10 Back Squat + Calf Raise (35#)
  • 8/8 Front Foot Elevated Split Squats
  • 30s BikeErg

4 Sets

  • 10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

  • 8/8 Lateral Lunge
  • 10 No Push-up Burpee to High Jump (touch ceiling)
  • 10 Good Mornings (35#)

We came up with another goodie. The high jumps were tough! We finished at 29:00.

Midline

3 Rounds (30s / 15s)

  • Side Plank
  • Side Plank
  • In/Out around DB
  • Reverse Crunch
  • OH Sit-up (20# DB)

Several Rotations

Back & Conditioning

3 Rounds

  • Strict Pull-ups (10-8-6, singles)
  • 12 Lat Pulldowns (104#)
  • 1:00 Jump Rope
  • 12 Seated Bent Over Back Fly (25# DBs)
  • 12/12 Kroc Rows (40# DB)
  • 1:00 Row

Took us 17:39.

Midline

3 Rounds

  • 12 Kneeling DB Rotations (15#)
  • 12 Piked DB Chest Press (15#)
  • 12 Piked Russian Twists w/ DB raise in the middle (15#)
  • 12/12 Half Kneeling DB Twists to same side (15#)
  • 12 Piked Front Raises (8# DBs)

These movements were a good change up and the rotations should be good for opening up our golf swings.