Month: June 2023

Yesterday I walked 18 solo because B’s back was bothering her.

10 Sets

• 30s BikeErg sprint
• 1:00 Rest

3 Sets

• 15 Incline DB Bench (35/15)
• 12 Incline DB Fly (20/8)
• 10 Incline Plate Press (25/10)

3 Sets

• 12 Walking Lunges
• Partner – Wall Sit

3 Sets

• 12 Tricep Pushdowns (60/38)
• 12 Single DB Bicep Curl (40/30)

3 Sets

• 10/10 Single Leg Bridge Hold w/ Leg Raises, holding DB (20/12)
• 8/8 Side Plank with lower knee to elbow
• 8/8 All 4s – straight leg from back out to side
• 8/8 All 4s – straight leg lift behind

6 Cycles of 4:00 Work – 1:00 Rest

• 10 Pull-ups (green band)
• 15 DB Floor Key Press (20/30# DBs)
• 8/8 Kroc Rows (35/50# DB)
• 16 KB Rotations w/ Hip Drive (15/20# KB)
• BikeErg / TrueForm

We also did some hip and shoulder mobility, but I’m posted this a couple of days late and don’t remember what we did.

Walked 18 yesterday.

3 Sets

• 8 Rope Golf Swings

5 Rounds

• 1:00 Step-ups (20″)
• 10s transition
• 1:00 Farmer Carry (40# DBs)
• 10s transition
• 30s DB Push Press (20# DBs)
• 30s DB Upright Rows (20# DBs)
• 10s transition
• 1:00 – 20 Plank Knee to Cross Elbow + Plank
• 10s transition
• 30s alt DB Curl (20# DBs)
• 30s alt French Press (20# Dbs)
• 10s transition

On Saturday rode 18 holes and was pretty tired. Sunday morning we went for a 3.22 mile walk in just under an hour and later spent over two hours at the driving range. On Monday I walked 18 holes.

3 Sets

• 10 Incline Squats (15/20# DBs)
• 10 Low Box Jumps (18”)
• 30s BikeErg / TrueForm

3 Sets

• 10 Curtsy Lunges (15/20# DBs)
• 10 Squat Jumps
• 8 Burpees

3 Sets

• 10 Sumo KB Deadlift (45/53#)
• 10 Lateral Jumping Ball Slams (10/14#)
• Side Shuffles

I was definitely more tentative with the box jumps and burpees with my back probably still healing. Took us 24:55.

3 Rounds

• 12 Lean Back DB Raises (8/12# DB)
• 20 OH Bicycles
• 12 Piked DB Raises
• 12 Piked in & outs
• 12 Piked DB Rotations

2 Sets

• 10 Cat/Cow
• 20 alt Hip Openers

2 Sets

• 30/30s Seated Figure 4 Stretch

Was able to golf and made it through walking all 18. Mowed the lawn this morning.

3 Rounds

• 5:00 BikeErg
• 10/10 Single Arm DB Marches (20# DB)
• 12 OH Leg Lifts (20# DB)
• 20 Plank Knee to Cross Elbows
• 12/12 Half Kneeling Half Rotations (15# plate)

Heading to the driving range.