Month: November 2024

Legs

4 Sets

• 4 Belt Squats (45, 45, 35, 25, 15, 10)

We bumped up 10 pounds for the last three sets.

3 Sets

• 8 DB Walking Lunges (50-60-60 / 45-50-50)
• 10 Belt Squat Calf Raise (150)

I bumped up from 50 on my second set. I think B went up five pounds on each of her first two sets.

3 Sets

• 10 Banded Hamstring Curls (blue)
• 4 Box Jumps (36/30”)

3 Sets

• 8/8 Single Leg Step-downs (15”)
• 4/4 Sprinter Step-up (20″)

Increased an inch on the step-downs.

Abs

Tabata

• Shoulder Taps
• Crunches w/ Legs OH

Tabata

• Dead Bugs
• Plank Knee to Elbow

We did the golf speed and power workout.

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 (45/35#)

Cool-down

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

Partner Workout

5 Rounds

• 5/5 Box Jumps (24”)
• 2/2/2/2 Strict Pull-ups
• 12/12 Walking Lunges (15# DBs)
• 6/6 Power Cleans (65#)

Took us 12:18

Abs

3 Sets

• 6/6 Jack Knife Combo
• 6 In & Out Combo
• 12 Scissor Kicks
• 12 Straight Arm Russian Twists

Chest & Shoulders

4 Sets

• 4 Incline Bench Press

45-85-115-145-165-175

45-65-70-75-80-82.5

Brandi hit all her reps this week.

4 Sets

• 10/8 Dips
• 8 Incline Chest Fly (40/15-20-20-20)

4 Sets

• 4 Shoulder Press

45-75-95-115-130

45-55-65-70-70

Brandi hit all her reps this week and I bumped five pounds on my last set.

4 Sets

• 10 Bent Arm Shoulder Raises (20)
• 10 Front Raises (20/12)

During the first set of these I felt a pinching by my shoulder blade, so I called it quits.

Easy 30 minutes on the BikeErg.

Back

4 Sets

• 4 Hex Bar Deadlifts (30-80-120-150-170-180-190#)
• 3×10 Incline Back Fly (25/20)

We increased 10 pounds on the four working sets.

4 Sets

• 6/3 Weighted Strict Pull-ups (15/8# vests)
• 10 Straight Arm Pulldowns (60/49)

4 Sets

• 8 Bent Barbell Rows (75)
• 3×10 Incline DB Rows (40/30)

Abs

2 Sets

• 20 alt Knee Crunch
• 20 OH Reach Crunch
• 20 Straight Leg Bicycle
• 20 Leg Raises
• 20 alt Side Crunch w/ Reach Across

Legs

4 Sets

• 4 Belt Squats (45, 45, 35, 15, 15, 10)

3 Sets

• 8 DB Walking Lunges (50-50-60 / 40-45-50)
• 10 Belt Squat Calf Raise (140)

3 Sets

• 10 Banded Hamstring Curls (blue)
• 4 Box Jumps (36/30”)

3 Sets

• 8/8 Single Leg Step-downs (14”)
• 4/4 Sprinter Step-up (20″)

Abs

Tabata

• Shoulder Taps
• Crunches w/ Legs OH

Tabata

• Dead Bugs
• Plank Knee to Elbow

Chest & Shoulders

4 Sets

• 4 Incline Bench Press

I did 45-85-115-145-165-175 and B did 45-65-75-80-82.5 (3)-82.5.

4 Sets

• 10/7 Dips
• 8 Incline Chest Fly (35-35-40-40/12-15-20-20)

4 Sets

• 4 Shoulder Press

I did 45-75-95-115-125 and B did 45-55-65-70 (3)-70

4 Sets

• 10 Bent Arm Shoulder Raises (20)
• 10 Front Raises (20/12)

Hell of a pump!

25:00 AMRAP

• 10 Burpees
• 4x Suitcase Carry (50# DB)
• 16 Step-ups (24/20″)
• 8/8 Single Arm Hang Power C&J (20# DB)
• 16 Reverse Lunges

I started out slow and gradually picked up the pace through the entire workout. Finished with 6+10.

Yesterday we walked 2.52 miles in 42:26.

Back

4 Sets

• 4 Hex Bar Deadlifts (140-160-170-180#)
• 3×10 Incline Back Fly (25/20-20-25)

I went 8×30, 8×80 and 4×120 on our warm-up sets.

4 Sets

• 6/3 Weighted Strict Pull-ups (15/8# vests)
• 10 Straight Arm Pulldowns (60/49)

4 Sets

• 8 Bent Barbell Rows (75)
• 3×10 Incline DB Rows (40/30)

Abs

2 Sets

• 20 alt Knee Crunch
• 20 OH Reach Crunch
• 20 Straight Leg Bicycle
• 20 Leg Raises
• 20 alt Side Crunch w/ Reach Across

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