Month: February 2024

2024/02/28

Warm-up / Cardio

10:00 BikeErg

Legs

4 Sets

  • 12 Front squats (65) / Weighted wall sits (40s, 30# DB in front rack)
  • 12/12 Single Leg RDL (35# / 12 Bench hamstring sliders w/ rings (3 sets)

3 Sets

  • 8/8 Single Leg Box Step Downs (12″)
  • 25/25 steps Suitcase March (60/53)

4 Sets

  • 10/10 Bulgarian split squats (18”, 20/12)
  • 8 Box Jumps (18″)

Abs

3 Sets

  • 1:00 Plank
  • 30s alt Side Crunches

2024/02/26

Warm-up / Cardio

10:00 BikeErg

Lifting

4 Sets

  • 12 Deadlifts (95) – 8/8 Single Leg Hip Bridges (35)
  • 3×10 Incline Bench I-T-Y’s (5# DBs)

4 Sets

  • 12 Pendlay Rows (75/65-55-55-55)
  • 12 Tricep Pushdowns (60/38)

4 Sets

  • 10/10 Standing Banded Woodchops (blue)
  • 12 Underhand Lat Pulldown (104/60-60-60-71)

4 Sets

  • 12 Seated Cable Rows (handles, 104/71)
  • 3×12 DB Dead Bugs (8)

Abs

2 Sets

  • 20 Pike Heel Clicks over DB
  • 20 alt Piked Single Leg Extensions
  • 10 Piked In & Outs around DB
  • 10 Piked Leg Lifts over DB
  • 30 Russian Twists (20# KB/15# DB)
  • 20 Plank Hip Dips over DB

2024/02/25

Spent a lot of time in the shop yesterday, so my body is a bit wrecked.

5 Rounds – 50s work / 10s transition

  • Hops / Jump Rope
  • MB Push-ups
  • Bicycles
  • Lateral Step Overs (12”)
  • Hang DB Snatch (20/15)
  • Hollow Hold / Plank

I did half front-back hops and half lateral.

Heading back down to the shop.

2024/02/24

Warm-up / Cardio

10:00 Row

Test

MAX Dead Hang

I got 2:00 and B got 1:30.

Upper Body

4 Sets

  • 12 Incline DB Bench Press (35/25-20-20-20)
  • 2×12/12 Pallof Raises / 2×8/8/8/8 Butter Churners (blue)

4 Sets

  • 10 Decline Push-ups (18”)
  • 12 Single DB Curl (50/35)

4 Sets

  • 12/12 Landmine Press (35 bar + 30/15)
  • 6 Strict Pull-ups

4 Sets

  • 10 Shoulder Press (65/45-35-35-35)
  • 12/12 Banded Wood Choppers (up, blue)

Mobility

2 Sets

  • 20 Hip openers
  • 10 Wall slides

2 Sets

  • 10/10 Stability ball rotations
  • 10/10 Fire hydrants

2024/02/22

Cardio

  • 4:00 Slow
  • 2 Rounds
    • 30s Fast
    • 1:00 Slow
  • 10 Rounds
    • 20s Fast
    • 40s Slow
  • 1:00 Slow
  • 2 Rounds
    • 30s Fast
    • 1:00 Slow

20:00 AMRAP

  • 10 Curtsy Lunges
  • 10 Thrusters (15/10 DBs)
  • 10 Ball Slams (14/10)
  • 10 Plyo Lunges
  • 10 KB OH Reach (25/20)
  • 10 Bench Dips

I started feeling tightness in my back just before we went out to the garage. Had to be careful with this workout anyway since there is a lot of bending over. I squated to an 18 inch box for my thrusters. Got through 7+50.

2024/02/21

Warm-up / Cardio

  • 3:00 TrueForm Walk
  • 3:00 TrueForm Walk Backwards
  • 4:00 TrueForm Walk

Legs

4 Sets

  • 12 Front squats (65) / Weighted wall sits (40s, 30# DB in front rack)
  • 12/12 Single Leg RDL (35# / 12 Bench hamstring sliders w/ rings

I only did three sets of the sliders because they’re so potent.

3 Sets

  • 8/8 Single Leg Box Step Downs (12″)
  • 25/25 steps Suitcase carry (60/53)

4 Sets

  • 10/10 Bulgarian split squats (18″, 20# DBs, 2×10 & 2×12# DBs)
  • 8 Box Jumps (18″)

Abs

3 Sets

  • 1:00 Plank
  • 30s alt Side Crunches

2024/02/19

Fourth day in a row!

Warm-up / Cardio

10:00 TrueForm Walk

Lifting

4 Sets

  • 12 Deadlifts (85) / Hip Bridges (35)
  • 3×10 Incline Bench I-T-Y’s (5# DBs)

4 Sets

  • 12/12 Single Arm DB Row (50/35)
  • 12 Cable Tricep Extension (43/32)

4 Sets

  • 10/10 Explosive Banded Rotation (blue)
  • 12 Lat Pulldown (98/65)

4 Sets

  • 12 Seated Cable Row (98/76)
  • 12 Dead Bugs with Exercise Ball (3 sets)

2024/02/18

Cardio

  • 5:00 Slow
  • 1:00 Fast
  • 2:00 Slow
  • 8x
    • 30s Fast
    • 30s Slow
  • 2:00 Slow
  • 1:00 Fast
  • 1:00 Slow

I used the BikeErg.

HIIT

20:00 AMRAP

  • 12 Lunges
  • 10 Renegade Rows (35/20)
  • 10 Plank Pull-throughs (35/25)
  • 20 KBS (35/30)
  • 10 Burpee / 45s TrueForm Walk
  • 20 Knee up alt Side Crunches

I got through 6+52 and 12 seconds on the TruForm.

2024/02/17

Warm-up / Cardio

10:00 BikeErg

Upper Body

4 Sets

  • 12 DB Bench Press (50/25)
  • 12/12 Pallof Press (blue)

4 Sets

  • 10 Exercise Ball Push-ups
  • 12 DB Curls (20/15)

4 Sets

  • 12/12 Landmine Press (35 bar + 30/15)
  • 6 Strict Pull-ups

4 Sets

  • Single Arm DB Press (6/6@40 / 10/10@20)
  • 8-12 Half-kneeling Banded Woodchop (blue)

Abs

2 Rounds

  • 12 Halos
  • 12 1/4 Halos
  • 20/20 Suitcase March
  • 20 Front Rack Twists
  • 10/10 Front Rack Shoulder Opener
  • 20 KB Passes

I used a 20# kettlebell for everything.