Month: December 2024

30:00 AMRAP

• 10 Box Jumps (24/20″)
• 20 Russian KBS (45/53#)
• Single Arm OH Carries (35#)
• 20 Sit-ups
• 16 DB Curls (20#) / 12 Renegade Rows (30#)
• 12 Reverse Lunges

I think I got through 7 full rounds and then the box jumps, swings, and 1/4 of the total carry distance. This whooped both of us.

Back

4 Sets

• 10 Hex Bar Deadlifts / 4 Deadlifts
• 3×10 IYT (2.5#)

I did 30-90-120-140-160-170, increased on each set from last time. B did the regular deadlifts with 35-105-155-175-200-210.

3 Sets

• 8 Lat Pulldowns (126-128.5-131/84.5-84.5-87)
• 8 Bent over Underhand Back Fly (15-15-20/12)

Increases everywhere.

3 Sets

• 8 Seated Cable Rows (117.5-120-120/98)
• 8/8 Single Arm Bent over Row (62/50)

More weight!

Abs

2 Rounds

• 10/10 Side Plank Rotations
• 15 V-ups
• 20 Plank Shoulder Taps
• 15/15 Side Oblique Crunches

Trying to get in some time on the golf sim each day. So nice!

After I got done setting up some stuff with the golf sim I jumped it to finish B’s workout.

3 Sets

• 10 Curl + Reverse Down (25)
• 10 Incline Tricep Kickbacks (20)
• 10/10 Single Arm Plank Fly (CS red)

Cardio

• 10:00 TrueForm Walk
• 10:00 Row
• 10:00 BikeErg

Got the golf sim setup (sans projector) last night, so will be getting a lot more golf swings in, hopefully most days!

Chest & Shoulders

3 Sets

• 10 Bench Press Pulses (upper half) + 8 Full

I did 45-75-105-125 and B did 45-60-65-70.

3 Sets

• MAX Dips

I wore the 15# vest and got 12-9-8, while B wore 8# and did 9-8-8.

3 Sets

• MAX Svend Press (15×25 / 12×20)
• 8 DB Pullover (60/50)

3 Sets

• 6/6 Half Kneeling Landmine Press (85-90-92.5 / 50-55-60-62.5[4])

3 Sets

• 8 Seated Arnold Press (35-40-40 / 25)
• 8/8 Banded Single Arm External Rotation (red CS)

I had to skip the upright nows at the end because something in my back was pulling. Spent a lot of time today working on the turf for the golf sim, before and after the workout.

5 Rounds

• 20 DB Push Press (25/15)
• 20 Pogos on to plate (45/35)
• 10/10 KB Around the World (35/45)
• 20 Push-ups
• 20 Side lunges
• 20 Plank Pull Throughs 40/25)
• 1:00 Machine (TrueForm Walk, BikeErg)

Brandi jumped out to an early lead and I couldn’t let that stand in this workout, so I really pushed. Finished in 21:57, which is 1:57 faster than last week!

Back

4 Sets

• 10 Hex Bar Deadlifts / 4 Deadlifts
• 3×10 IYT (2.5#)

It was 30-80-110-130-150-165 for me on the hex and 35-105-155-175-195-205 for B on the regular bar.

3 Sets

• 8 Lat Pulldowns (126 /82)
• 8 Bent over Underhand Back Fly (12-15-15/10)

3 Sets

• 8 Seated Cable Rows (115-115-117.5/95.5)
• 8/8 Single Arm Bent over Row (60/50)

Abs

2 Rounds

• 10/10 Side Plank Rotations
• 15 V-ups
• 20 Plank Shoulder Taps
• 15/15 Side Oblique Crunches

• 12:00 Row
• 12:00 BikeErg
• 12:00 TrueForm Walk

3 Sets

• 10 Bench Press Pulses (upper half) + 8 Full

45-75-95-115 / 45-55-60-65

3 Sets

• MAX Dips

I did 16-10-8 at bodyweight and Brandi put on an 8# vest, getting 8-7-8. Very little rest since we were going back and forth.

3 Sets

• MAX Svend Press (12×25 / 12x 10-20-20)
• 8 DB Pullover (60 / 45-50-50)

3 Sets

• 6/6 Half Kneeling Landmine Press (80-90-90 / 45-55-57.5-60)

3 Sets

• 8 Seated Arnold Press (30-35-40 / 25)
• 8/8 Banded Single Arm External Rotation (red CS)

3 Sets

• 8 DB Upright Rows (30-35-35 / 25)

5 Rounds

• 20 DB Push Press (25/15)
• 20 Pogos on to plate (45/35)
• 10/10 KB Around the World (35/45)
• 20 Push-ups
• 20 Side lunges
• 20 Plank Pull Throughs 40/25)
• 1:00 Machine (TrueForm Walk, BikeErg)

I messed up with the weights for my push press and grabbed five pounds heavier than last week. It really affected my push-ups, though I was still able to do 10-10 there. I even finished 30 seconds faster than last week, in a time of 23:54. I walked 2:00 backwards to cool down.