Author: Nick Momrik

3 Sets

• 12 Lat Pulldowns (104/60#)
• 12 In & Out Curls (20/15#)
• 12 Skull Crushers (30# DBs / 35# bar)
• Partner: TrueForm

3 Sets

• 12 Seated Cable Rows (104/82#)
• 12 90° Curls (6 bottom/6 upper, 20/12#)
• 12 Tate Press (35/20#)
• Partner: TrueForm

3 Sets

• 12 Incline Back Fly (25/20#)
• 21s Hammer Curls (20/12#)
• 12 Tricep Push-ups
• Partner: TrueForm

Took us 34:46 today and it was rough with the humidity.

2 Sets

• 20 Weighted Dead Bugs (8/12s)
• 10/10 One Arm One Leg DB V-ups (5/12#)
• 20 DB Flutter Kicks (8/12s)
• 20 Mountain Climbers (slow)
• 10/10 Side Plank Reach Thrus

On Sunday we went for about a 1.2 mile walk and yesterday I walked 18 holes.

10 Sets

• 30s BikeErg
• 1:00 Rest

3 Sets

• 15 Incline DB Bench (35/15)
• 12 Incline DB Fly (20/8)
• 10 Incline Plate Press (25/15)

3 Sets

• 12 Walking Lunges
• Partner – Wall Sit

3 Sets

• 12 Tricep Pushdowns (60/38)
• 12 Single DB Bicep Curl (45/35)

3 Sets

• 10/10 Single Leg Bridge Hold w/ Leg Raises, holding DB (20/12)
• 8/8 Side Plank with lower knee to elbow
• 8/8 All 4s – straight leg from back out to side
• 8/8 All 4s – straight leg lift behind

Last night we walked 9 holes.

Warm-up

• Frankenstein Walks
• Side Walks
• Clam Shells
• Seated Marches

3 Sets

• 12 Box Jumps (18/20”)
• 12 Side-to-Side Lunge (15s/30#)
• 12 DB Walking Lunges (15s/30s)

3 Sets

• 10 Back Squats (65#)
• 10 Hanging Hamstrings (source)
• 3x Side Shuffles

We did one movement at a time and rested while the other person did it. Took us 20:38.

3 Sets

• 10/10/10 Calf Raises (25s/30s)
• 10/10 Half Kneeling Side Lunges w/ Twist (15/20# KB)

~40s Work / 20s Rest

• V-Sit Toe Touches
• Push Up and Arm Extension
• V-Sit Shoulder Press (10/5#)
• Forearm Plank Reaches and Plank Up
• Rolling Side Plank and Toe Touch
• V-Sit and Dumbbell Pass (12/8#)
• Dumbbell Chest Press and Leg Lowers (10/5#)
• Scissor Kick and Dumbbell Pass (12/8#)
• 1:00 Plank

4 Rounds

• 3:00
  • 10-15 Push-ups
  • 15/15 Single DB OH March (20/30#)
  • Row
• 10s transition
• 3:00
  • 20 Low Box Side-to-Side (12″)
  • 10/10 KB Around the World (30/35#) 
  • Jump Rope / TrueForm
• 10s transition

After two times through I switched to a speed walk on the TrueForm. I didn’t want to blow a calf with so much jumping and depending on the angle of my back when I was jumping I could feel some reps.

Walked 18 holes yesterday.

3 Sets

• 12 Lat Pulldowns (104/60#)
• 12 In & Out Curls (20/15#)
• 12 Skull Crushers (30# DBs / 35# bar)
• TrueForm

3 Sets

• 12 Seated Cable Rows (104/71#)
• 12 90° Curls (6 bottom/6 upper, 20/12#)
• 12 Tate Press (35/20#)
• TrueForm

3 Sets

• 12 Incline Back Fly (25/15#)
• 21s Hammer Curls (20/12#)
• 12 Tricep Push-ups
• TrueForm

Took us 35:12 and it was a really good one!

2 Sets

• 20 Hip Openers
• 10/10 Half Kneeling Side Lunge Stretch

2 Sets

• 8/8 All 4s – Reach under and extend up
• 10/10 Fire Hydrants

Yesterday I walked 18 solo because B’s back was bothering her.

10 Sets

• 30s BikeErg sprint
• 1:00 Rest

3 Sets

• 15 Incline DB Bench (35/15)
• 12 Incline DB Fly (20/8)
• 10 Incline Plate Press (25/10)

3 Sets

• 12 Walking Lunges
• Partner – Wall Sit

3 Sets

• 12 Tricep Pushdowns (60/38)
• 12 Single DB Bicep Curl (40/30)

3 Sets

• 10/10 Single Leg Bridge Hold w/ Leg Raises, holding DB (20/12)
• 8/8 Side Plank with lower knee to elbow
• 8/8 All 4s – straight leg from back out to side
• 8/8 All 4s – straight leg lift behind

6 Cycles of 4:00 Work – 1:00 Rest

• 10 Pull-ups (green band)
• 15 DB Floor Key Press (20/30# DBs)
• 8/8 Kroc Rows (35/50# DB)
• 16 KB Rotations w/ Hip Drive (15/20# KB)
• BikeErg / TrueForm

We also did some hip and shoulder mobility, but I’m posted this a couple of days late and don’t remember what we did.

Walked 18 yesterday.

3 Sets

• 8 Rope Golf Swings

5 Rounds

• 1:00 Step-ups (20″)
• 10s transition
• 1:00 Farmer Carry (40# DBs)
• 10s transition
• 30s DB Push Press (20# DBs)
• 30s DB Upright Rows (20# DBs)
• 10s transition
• 1:00 – 20 Plank Knee to Cross Elbow + Plank
• 10s transition
• 30s alt DB Curl (20# DBs)
• 30s alt French Press (20# Dbs)
• 10s transition

On Saturday rode 18 holes and was pretty tired. Sunday morning we went for a 3.22 mile walk in just under an hour and later spent over two hours at the driving range. On Monday I walked 18 holes.

3 Sets

• 10 Incline Squats (15/20# DBs)
• 10 Low Box Jumps (18”)
• 30s BikeErg / TrueForm

3 Sets

• 10 Curtsy Lunges (15/20# DBs)
• 10 Squat Jumps
• 8 Burpees

3 Sets

• 10 Sumo KB Deadlift (45/53#)
• 10 Lateral Jumping Ball Slams (10/14#)
• Side Shuffles

I was definitely more tentative with the box jumps and burpees with my back probably still healing. Took us 24:55.

3 Rounds

• 12 Lean Back DB Raises (8/12# DB)
• 20 OH Bicycles
• 12 Piked DB Raises
• 12 Piked in & outs
• 12 Piked DB Rotations

2 Sets

• 10 Cat/Cow
• 20 alt Hip Openers

2 Sets

• 30/30s Seated Figure 4 Stretch

Was able to golf and made it through walking all 18. Mowed the lawn this morning.

3 Rounds

• 5:00 BikeErg
• 10/10 Single Arm DB Marches (20# DB)
• 12 OH Leg Lifts (20# DB)
• 20 Plank Knee to Cross Elbows
• 12/12 Half Kneeling Half Rotations (15# plate)

Heading to the driving range.