Month: September 2023

30:00 AMRAP

• 10/10 Plate OH Front-Back Lunges
• 10 Plate G2OH
• 8 Plate Sit-ups
• 8 Plate Z Front Raise + 4 Steering Wheels
• 10 Plate Leg Raise + Reach
• 10/10 Plate Lunge Lumberjacks
• 8 alt Plate Push-ups

I used a 15# plate for everything and did 6+74, which is a 40 rep improvement. It was a scorching 90° during the workout today.

I was going to get started on some bedroom flooring, but my bad was feeling things already this morning, and I’m not risking it. Took it easy in an early workout because it’ll hit 90° today.

• 20:00 BikeErg
• 20:00 TrueForm
  • 5:00 Backwards
  • 5:00/5:00 Side Walk
  • 5:00 Walk
• 10:00 BikeErg

A couple hours later I mowed the lawn.

Yesterday we rode 18 holes in the morning and today we walked 4.04 miles in 1:15 before lunch.

Incline Bench Press

• 10×45
• 5×85
• 5×105
• 5×125
• 5×135
• 4×145

Brand did 5×45-50-55-60-65.

3 Sets

• 12 Incline DB Fly (20/12#)
• 12 Incline Bat Wing Fly (20/12#)

3 Sets

• 12 Incline Back Fly (25/15#)
• MAX Inverted Bar Rows (10-8-8)

3 Sets

• 12 Seated Rows (wide, 115/82-71-71#)
• 8/8 Kroc Rows (50/35)

2 Sets

• 6/6 Standing Fire Hydrants (forward + backwards)
• 6/6 Ballerina Stretch

2 Sets

• 8/8 Golf Stance Hip Turns

I walked 18 on Wednesday and mowed the lawn yesterday, but had to break it in two because I wasn’t feeling well. Skipped the workout.

20:00 AMRAP

• 6/6 Twisting Box Jumps (20/12”)
• 4 Strict Pull-ups
• 10 Hang DB C&J (20/12s)
• 10 Ball Slams (14/10 MB)
• 10 Mike Tyson Push-ups

Got through 7+10.

2 Rounds

• 8/8 Side High Plank Crunch
• 8 alt High Plank Knee to Elbow Slide
• 8/8 Side Plank Leg Lift + Hip Dip
• 16 alt V-ups
• 8 alt Single Leg Raise + Single Leg Raise + Hip Lift (lower one leg at a time)

Another ab workout from Instagram.