Sleeping In

I got about 10 hours of sleep and feel fine today.

Warm-up

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

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (25/15# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

3 Sets

  • 140/120m TrueForm Run
  • 10/10 Single Leg Box Step Downs (14/9.5”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/12#)

We both increased our weights this week. I did my squat jumps to the bench to protect my back. We finished in 34:18.

Midline

3 Rounds

  • 10/10 Yoga Block Dead Bugs
  • 10/10 Side Plank Banded Rows (red CS band)
  • 10/10 One Leg Balance Reach & Row
  • 10 Superman
  • 10 alt Seated Hip Opener Knee Taps

Off

Warm-up

  • 10 Cat Camel
  • 6-4 Curl-up
  • 10/10/10/10 Banded Leg Swings
  • 10 PVC Passes
  • 20 Trunk Rotations

Conditioning

4 Rounds

  • 10 Handstand Push-ups / Seated DB Shoulders Press (35#)
  • 8/8 Twisting Box Jumps (12″) / 20 Box Steps (20”)
  • 10/10 KB Side swings (20/15#)
  • 8 Parallette Shoot Thrus / 10 Good Mornings (35#)
  • 10 Hammer Curl + Shoulder Press (25/12#)
  • 1:00 Rest

I started out doing 10/10 side step-ups for the first two rounds, but I have a really good bruise near my right knee which was not feeling good, so for the last two rounds I did normal step-ups. My back and left hip have been an issue, so I subbed in the good mornings today. My rounds were done at 3:33, 8:00, 12:13, and 16:22.

Midline

3 Rounds

  • 15 MB Sit-ups (20#, anchored, to wall)
  • 8/8 Side Plank DB Reach to T (8#)
  • 20 Reverse Crunch
  • 20 alt V-ups

We did some hip mobility for about 10 minutes.

I wasn’t feeling the greatest through the workout and afterwards. Hope I’m not coming down with something.

Before 9

Later workout today, after 1.

Conditioning

Partner Chipper (run together)

  • 700m Run
  • 80 Static Incline Bench Press (40/20#)
  • 80 Split Leg KB Deadlift (53/30#)
  • 40 Side Ball Slams (20/10# MB)
  • 40 Incline Back Fly + Row (20/12#)
  • 60 Burpee Step-ups (20”)
  • 40 Incline Back Fly + Row
  • 40 Side Ball Slams
  • 80 Split Leg KB Deadlift
  • 80 Static Incline Bench Press
  • 700m Run

We added the back movements this week and did step burpees and step-ups. Finished in 33:01.

Midline

3 Sets

  • 10/10 Pallof Raises (blue/red CS band)
  • 10/10 Hands & Knees Upper Back Rotation
  • 1:00 Plank
  • 10/10 Banded Anti Rotations (blue/red CS band)

Heading to golf 9 holes and then I need to mow the lawn, which I wish I had thought of this morning.

Before Kane Brown

Yesterday was great weather so we went and played pickleball for an hour. Warmed up today with various back movements.

Conditioning

5 Rounds

  • 50 Jump Rope
  • 10 DB Front Raise Squats (10#) / Hang DB C&J (20#)
  • 20 Plyo Lunge
  • 8/8 Hang DB Snatch w/ foot up to bench (20/10#)
  • 100m Farmer Carry (40/25# DBs)

Never tripped on the rope, though it did get caught up around two parts of the rig in one round. Finished in 16:46, which beats the last 18:22.

Midline

4 Sets

  • 20/20 Pallof Circles (red CS band)
  • 10/10 Banded Rotations (red CS band)
  • 10/10 Half-kneeling DB Chop/Throw (20/15#)
  • 50 DB OH Flutter Kicks (20/15#)

Kane Brown concert tonight!

Even Faster

Walked 18 holes yesterday.

Warm-up

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

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (20/12# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

3 Sets

  • 140/120m TrueForm Run
  • 10/10 Single Leg Box Step Downs (14/9”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/10#)

Took us 34:28, which is 2:18 faster than last week.

Midline

3 Rounds

  • 10/10 Yoga Block Dead Bugs
  • 10/10 Side Plank Banded Rows (red CS band)
  • 10/10 One Leg Balance Reach & Row (red CS band)
  • 10 Superman
  • 10 alt Seated Hip Opener Knee Taps

Rainouts

Our legs were really feeling it from the Thursday to Saturday workouts, so on Sunday we played some pickleball, which got rained out and later walked three holes of golf before another storm rolled in. Then yesterday I walked 18.

Warm-up

  • 10 Cat Camel
  • 6-4 Curl-up
  • Banded Leg swings

Conditioning

4 Rounds

  • 10 HSPU / Seated DB Shoulders Press (35#)
  • 8/8 Twisting Box Jumps / 20 Box Step-ups (20”)
  • 10/10 KB Side Swings (20/15#)
  • 8 Parallette Shoot Through
  • 10 Hammer Curl + Shoulder Press (25/12#)
  • 1:00 Rest

After last weeks attempt I was not doing the handstand push-ups again, so picked a challenging weight for the dumbbells and sat on the bench to do them. When we were warming up I went to do a twisting jump from the side with my troubling hip and it was horrible pain, so step-ups for me. I finished the rounds at 3:30, 7:55, 12:11, 16:25.

Midline

3 Rounds

  • 15 MB Sit-ups (20#, anchored, to wall)
  • 8/8 Side Plank DB Reach to T (8#)
  • 20 Reverse Crunch
  • 20 alt V-ups

That was a good combo.

Hip Mobility

  • 2x 10/10 Banded Twisting Punch + DB Row (15#)
  • 2x 5/5 Single Leg Balance with MB Twist
  • 10 alt Hip Opener Knee Taps
  • 2x 5/5 Cat/Camel w/ leg out + toe raise

Early Morning with Rain

Out in the garage around 9am because B had an appointment to get to.

Warm-up

  • 10 Cat Camel
  • 10 Cobra to Down Facing Dog
  • 10 Trunk Rotations
  • 10 PVC Passes
  • 10 Side Bends

Conditioning

5 Rounds

  • 50 Jump Rope
  • 10 DB Front Raise Squats (10#) / Hang DB C&J (20#)
  • 20 Plyo Lunge
  • 8/8 Hang DB Snatch w/ foot up to bench (20/8#)
  • 100m Farmer Carry (40/25# DBs)

I did the C&J because getting down in to a squat was firing up my back. Went perfect on the carry weight because I was about to drop them the last two rounds. Finished in 18:22.

Midline

4 Sets

  • 20/20 Pallof Circles (red CS band)
  • 10/10 Banded Rotations (red CS band)
  • 10/10 Half-kneeling DB Chop/Throw (20/15#)
  • 50 DB OH Flutter Kicks (20/15#)

Another humid day after getting a little bit of morning rain.

Hip Openers

Warm-up

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

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (20/12# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

3 Sets

  • 140/120m TrueForm Run
  • 10/10 – 5/5/5/5 Single Leg Box Step Downs (14/10.5”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/8#)

Took us 36:45.

Midline & Mobility

3 Rounds

  • 10/10 Yoga Block Dead Bugs
  • 10/10 Side Plank Banded Rows
  • 10/10 One Leg Balance Reach & Row
  • 10 Superman
  • 10 alt Seated Hip Opener (Knee Taps)

Always Adjusting

Walked 18 yesterday because the course had an outing today. It got pretty sticky out there. Late workout today since B had a meeting.

Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Conditioning

  • 3 Sets
    • Partner A: BikeErg (4,791m)
    • Partner B:
      • 20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
      • 15 Perfect Push-ups
      • 20 Seated Piked Feet Claps
  • 3 Sets
    • Partner A: Row (2,138m)
    • Partner B:
      • 20 alt Thrusters (15/10# DBs)
      • 16 Combo Laterals (front + side, 8/5#)
      • 20 Plank Jacks
  • 2 Sets
    • Partner A: BikeErg (3,051m)
    • Partner B:
      • 8/8 Slider Hamstring Curls (one leg raised)
      • 10 Inverted Bar Rows
      • 16 Plank Pike

Since it was already pretty late we didn’t do a third set on the final piece. Took us 33:24 to get through and it was a sweaty one. The single leg RDLs were bothering my back in warm-up, so I just did regular with the kettlebell. After the first set of thrusters I grabbed a medicine ball to squat down to, which helps to limit my depth and save my back.

Pickleball

Warm-up

  • 10 Cat Camel
  • 6-4 McGill Big 3 2
    • Curl-up
    • Side Planks

Conditioning

3 Rounds

  • 10 Handstand Push-ups
  • 8/8 Twisting Box Jumps (20″)
  • 10/10 KB Side Swings (25#)
  • 8 Parallette Shoot Thrus
  • 10 Hammer Curl to Shoulder Press (25# DBs)
  • 1:00 Rest

Whoa! Been a long time since we did HSPU, but I was able to do 10 unbroken to start. Then went 6-4 and 4-3-1-2. I was feeling my back in that third round so I cut my workout after the round instead of doing a fourth. Time was 3:44 after 1, 8:53 after 2, and 14:53 at the end.

We got a set of pickleball rackets so decided to go try it out instead of doing the rest of our planned workout.