Month: August 2023

4 Rounds

• 30s Front Squat (15s/8s)
• 30s Reverse Lunge (15s/8s)
• 30s Squat Jump (15s/5s)
• 30s Cossack Squat (15s/8s)
• 30s Squat Hold (15s/5s)
• 1:00 Rest

3 Sets

• 10 Piked V Taps over DB
• 10 Piked Side to Side over DB
• 10 Piked In and Outs
• 10 Piked High/Low Taps
• 10 Piked alt Up and Overs

2 Sets

• 6/6 Sitting Mobility Ball Rotations
• 40 Oblique Heel Touches

2 Sets

• 10/10 Backswing Rotations
• 10 Cat/Cow

Yesterday I mowed the lawn in the morning and we went for a 1.95 mile walk in the evening.

6 Rounds of 4:00 w/ 1:00 Rest

• 10 Pull-ups (red+blue bands)
• 15 DB Floor Press (40/25#)
• 10 Renegade Rows (40/25#)
• 10/10 Half-kneeling KB Front Rack Rotations (20/15#)
• BikeErg / TrueForm

2 Sets

• 5/5 Figure 4 Rotations
• 6/6 Abductor Rockbacks
• 10/10 Glute Mobilization
• 6 Roll to Reach

3 Sets

• 8/8 KB Split Lunge (30/25)
• 10/10 Bent over Row See Saw (30/25)
• 10/10 Plank KB Push (15/10)

3 Sets

• 8/8 Single Leg Single Arm RDL (opposite leg, 30) / 12 RDL (53)
• 10/10 Bridge Single Arm Press (30/25)
• 20 Single KB Weighted Dead Bug (30/25)

3 Sets

• 8/8 alt Hop to Side Lunge (20/25)
• 10/10 Lateral KBS (15) / Wood Choppers (20)

On Thursday I walked 18, we went for almost a 3 mile walk on Friday and yesterday we did 18 holes in a cart.

10:00 BikeErg /TrueForm

I was on the bike and think I did around 4,000 meters.

3 Sets

• 8/8 Side Step-up w/ MB Rotation (18”, 14/8)
• 20 Plyo Lunges
• Partner: Plank

3 Sets

• 10 alt Hand Step-out Push-ups
• 10 Laying MB Throws (14/10)
• Partner: 30 DB Marches (25/12)

3 Sets

• 15 DB Push Press (20/12)
• 5/5 Staggered Band Fly (blue)
• Partner: 30 alt Side Crunches

2 Sets

• 10 Cat/Cow
• 10 Wall Slides

2 Sets

• 20 Laying Hip Openers
• 12 Bird Dogs

4 Rounds

• 30s Front Squat (15s/8s #)
• 30s Reverse Lunge (15s/8s)
• 30s Squat Jump (15s/5s)
• 30s Cossack Squat (15s/8s)
• 30s Squat Hold (15s/5s)
• 1:00 Rest

3 Sets

• 10 Piked V Taps over DB
• 10 Piked Side to Side over DB
• 10 Piked In and Outs
• 10 Piked High/Low Taps
• 10 Piked alt Up and Overs

2 Sets

• 6/6 Sitting Mobility Ball Rotations
• 40 Oblique Heel Touches (reach under more)

2 Sets

• 10/10 Backswing Rotations
• 10 Cat/Cow

I decided not to golf yesterday because my back was pretty tight and didn’t want to push it.

6 Rounds of 4:00 w/ 1:00 Rest

• 10 Pull-ups (green band)
• 15 DB Floor Press (40/25#)
• 10 Renegade Rows (40/25#)
• 10/10 Half-kneeling KB Front Rack Rotations (20/15#)
• BikeErg / TrueForm

2 Sets

• 5/5 Figure 4 Rotations
• 6/6 Abductor Rockbacks
• 10/10 Glute Mobilization
• 6 Roll to Reach

View this post on Instagram

A post shared by Vernon Griffith CSCS*D TSACF*D (@vernongriffith4)