Day: July 24, 2024

2024/07/24

On Monday I walked 18 and we played a little more than an hour of pickleball yesterday.

Chest & Shoulders

5 Sets

  • 5 Incline Bench Press

I went 10×45 and then increased 10 pounds on next sets to go 85-105-125-145, and increased five pounds on the heavy sets to go 160-170-180. B started with 45 and then increased 10 to go 65-75, increased five to 80, did 80-80-81.25, and finally got all five reps with 82.5.

4 Sets

  • 6/6 Landmine Press (45 + 45 / 16.25)
  • 8 DB Pullovers (60/45#)

We both went with our increased number from last week on the landmine. I really felt my wrists for a day or so after using the kettlebell for the pullovers last week, so went back to a dumbbell today, jumping up to the 60 pounder.

4 Sets

  • 10 Lying DB Fly (35/25)
  • 10 Lateral Raises (12/10)

Speed & Power

Warm-up

  • 10/10 Forward Lunge Overhead Reach
  • 10/10 Lateral Lunge w/ Rotation
  • 10/10 X-Factor
  • 30/30s Side Plank
  • 30/30s Copenhagen Side Plank
  • 20 90/90 Hip Mobility
  • 20 Bird Dogs
  • 10 Cat Cows
  • 12 Bear Walk
  • 20 Lateral Bound
  • 10/10 Staggered Stance T-spine Rotation
  • 8/8 Med Ball Rotations (6#, fast!)

Workout

  • 2×6/6 Rotation Box Jumps (12″)
  • 2×6/6 Med Ball Chest Pass (6#)
  • 2×8/8 Squat Row (band)
  • 2×8/8 Split Stance Squat w/ Rotation (band)
  • 2×6/6 Single Arm Power Landmine Press (35/15#)

Cool-down

  • 10/10 Half-kneel T-spine Rotations
  • 20 Tactical Frogs w/ Rotation
  • 10/10 X-Factor