Month: March 2024

Warm-up / Cardio

10:00 BikeErg

Upper Body

4 Sets

• 12 Incline DB Bench Press (40/25)
• 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 / 40 Band Pull Aparts (red)

I stuck with the pull aparts for another week after the weird shoulder thing last week. Hopefully back to pull-ups next week.

4 Sets

• 10 Shoulder Press (70/45)
• 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

Did a bunch of sanding on a project this morning and will be doing a lot more this afternoon.

5 Rounds – 50s work / 10s transition

• Hops / Jump Rope
• MB Push-ups
• Bicycles
• Lateral Step Overs (12”)
• Hang DB Snatch (25/20)
• Hollow Hold / Plank

On Tuesday we went for a 3.57 mile walk in 57:45. Yesterday I walked 18 holes and was pretty tight in my middle and upper back after.

Warm-up / Cardio

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

Legs

4 Sets

• 12 Front squats (65-65-65-70) / Weighted wall sits (40s, 40# DB in front rack)
• 12/12 Single Leg RDL (35#) / 12 Bench hamstring sliders w/ rings

3 Sets

• 8/8 Single Leg Box Step Downs (13″)
• 25/25 steps Suitcase March (60/53)

4 Sets

• 10/10 Bulgarian split squats (18”, 25/15)
• 8 Box Jumps (20″)

Abs

3 Sets

• 1:00 Plank
• 30s alt Side Crunches

Warm-up / Cardio

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

Lifting

4 Sets

• 12 Deadlifts (105-125) – 8/8 Single Leg Hip Bridges (35)
• 3×10 Incline Bench I-T-Y’s (5# DBs)

I need to do something in place of the single leg bridges. I can feel my back in too many of the reps. We tried eight pounds for the I-T-Y but it was too heavy.

4 Sets

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

4 Sets

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

4 Sets

• 12 Seated Cable Rows (handles, 104-98/71-76)
• 3×12 DB Dead Bugs (10)

Stomach was odd so I skipped the ab work.

Cardio

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

I was on the BikeErg and bumped up my intensity.

HIIT

5 Rounds

• 10 Curtsy Lunges
• 14 MB Side Skaters (14/8)
• 10 Ball Slams (14)
• 10 Plyo Lunges with band (green tube)
• 10 KB OH Reach (25)
• 10 Bench Dips

Really good with some new moves from Viktor.

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A post shared by Viktor hovland (@viktorhovland2024)

On Thursday we went for a 3.56 mile walk in just over an hour.

Warm-up / Cardio

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

Upper Body

4 Sets

• 12 Incline DB Bench Press (40/25)
• 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 / 40 Band Pull Aparts (red)

Something is up with the front of my left shoulder, so I couldn’t do pull-ups.

4 Sets

• 10 Shoulder Press (70/40)
• 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

Warm-up / Cardio

10:00 BikeErg

Legs

4 Sets

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

Bumped the dumbbell up five pounds and did four sets of the hammy movement.

3 Sets

• 8/8 Single Leg Box Step Downs (13″)
• 25/25 steps Suitcase March (62/53)

We added a couple of mats on the box to increase the height and I jumped from dumbbell to two pound heavier kettlebell. The KB is a little awkward for the marching.

4 Sets

• 10/10 Bulgarian split squats (18”, 25/12)
• 8 Box Jumps (20″)

I went from 20 to 25 and we upped the box two inches.

Abs

3 Sets

• 1:00 Plank
• 30s alt Side Crunches

Yesterday I walked 18 holes of golf and I was whooped last night! My back is pretty tight.

Warm-up / Cardio

10:00 TrueForm Walk

Lifting

4 Sets

• 12 Deadlifts (105) – 8/8 Single Leg Hip Bridges (35)
• 3×10 Incline Bench I-T-Y’s (5# DBs)

4 Sets

• 12 Pendlay Rows (75/55) / 12 Seated Bent Over DB Rows (35#)
• 12 Tricep Pushdowns (60/38)

With my back so tight the seated rows were safer.

4 Sets

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

I screwed up and did wide lat pulldowns.

4 Sets

• 12 Seated Cable Rows (handles, 104-93-93-93/71)
• 3×12 DB Dead Bugs

Dropped the weight after the first set because I could feel myself starting to strain and didn’t want to risk my back. I skipped out on the ab work.

BikeErg

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

We’re going to walk 9 holes this afternoon. In early March!!

Warm-up / Cardio

10:00 Cardio

Upper Body

4 Sets

• 12 Incline DB Bench Press (35-40-40-40/20)
• 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 (65-65-70-70/35-40-40-40)
• 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