2023/01/08

3 Sets

  • Partner A:
    • 10 Incline Front Squats (20# DBs)
    • 10/10 Single Leg Hip Thrusts (15# DB)
  • Partner B: Uneven Farmer Hold (70 & 53# KBs)

3 Sets

  • Partner A:
    • 10/10 Reverse Lunge w/ Hop (15# DBs)
    • 20 A Jumps
  • Partner B: Plank

2 Sets

  • Partner A:
    • 10/10 Bulgarian Split Squats (12# DBs)
    • 10 Banded Hamstring Curls (blue)
  • Partner B: OH Hold (15# DBs)

2 Sets

  • Partner A:
    • 12 Single DB Curl (40#)
    • 12 Tricep Pulldowns (49#)
  • Partner B: Bottom Squat Hold

2 Sets

  • Partner A:
    • 12 DB Curl & Press (12# DBs, both underhand)
    • 12 Tricep Kickbacks (12# DBs)
  • Partner B: 10/10 KB Around the World (35#)

2 Sets

  • Partner A:
    • 12 Upright Rows (20# DBs)
    • 12 Combo Laterals (Front + Side, 10# DBs)
  • Partner B: OH Hold (15# DBs)

The second section was nasty! Took us 36:27.

2023/01/07

Busy day in the bathroom again with final drywall sanding, primer, and paint. Getting there!

3 Rounds

  • 2:00 BikeErg
  • 20 OH March w/ Arm Pump & Press (10# DBs)
  • 20 Standing DB Rotation (20#)
  • 10/10 Standing Wood Chop (20#)

3 Rounds

  • 2:00 BikeErg
  • 50 Hollow Flutter Kick
  • 15 Reverse Crunch
  • 15 Pike-ups

Took me 21:18.

2023/01/05

3 Sets

  • 10 Back Rack Reverse Lunges (65#)
  • 20 V-ups
  • 10 Lat Pulldowns (104#)
  • TrueForm Walk

3 Sets

  • 12 Curtsy Lunges (25# DBs)
  • 1:00 Plank
  • 12 Straight Arm Pulldown (60#)
  • TrueForm Walk Backwards

3 Sets

  • 6/6 Step-downs (14″)
  • 10/10 Banded Rotations (CS blue)
  • 12 Seated Cable Rows (104#)
  • TrueForm Walk Side/Side/Forward

One person walked while the other did the three movements. I worked up a good sweat, which surprised me. Took us 37:25.

2023-01-04

4 Sets

  • 20 Smashed Head DB Bench Press (30#)
  • 15 Tricep Pushdowns (49#)
  • 20 alt DB Front Cross Overs (15#)
  • 12 Ring Rows

20:00 AMRAP

  • 6 Deficit Push-ups (on 20# DBs)
  • 9 Double DB Hang C&J (20#)
  • 12/9 cal Row/BikeErg
  • 15 Sit-ups / 30 OH Marches (20# DBs)
  • 18 Lunges / Reverse Lunges

Sort of repeat of Dec 15 when I got 6+18. I knew my back wasn’t up for Devil Press today so I turned the cleans into C&J. In the first round of sit-ups my back was not feeling good, so I did marches the rest of the way. In the odd rounds I rowed and did lunges and then was on the bike with reverse lunges in the even rounds. Did 6+15.

2023-01-03

10:00 AMRAP

  • 5 Burpee Pull-ups
  • 5 KB Sumo Deadlifts (70#)
  • 3/3 Twisting Box Jumps (20″)
  • 5 DB S2OH (30#)

5+16

3 Rounds

  • 50 Jump Rope
  • 20 Leg Lifts
  • 20 OH Crunches (40# DB)
  • 14 Plank Pull Throughs (40# DB)

6:23

10 Hour Days

I’ve been putting 10 hour days in the bathroom remodel all week, so today was my first workout since Sunday.

Conditioning

4 Rounds

  • 16 Russian Kettlebell Swings (35#)
  • 8/8 Lateral Step-ups (24″)
  • 10s Chin-up Hold
  • 10/10 KB Around the World (35#)
  • 20 cal BikeErg
  • 10 Hanging Knee Raises
  • 15 Push-ups
  • 10 French Press (40# DB)

Got through it is 20:41.

Mobility

2 Sets

  • 12 Hip Openers
  • 10 alt Side Lunge with Arm Reach Over
  • 10 Wall Slides
  • 6/6 Knee Holding Foam Roller with MB Rotation (10#)

12 Days of 2022

It was another exhausting day working on the bathroom. Today was all about various painting.

12 Days of Christmas

  • 1 Strict HSPU
  • 2 DB Front Squat (20# DBs)
  • 3 Box Jumps (24″)
  • 4 Push-ups
  • 5 Russian KBS (53#)
  • 6 Sumo KB Deadlift (53#)
  • 7 DB S2OH (20# DBs)
  • 8 OH DB Marches (20# DBs)
  • 9 Bench Dips
  • 10 Side Ball Slams (14# MB)
  • 11 Back Fly (20# DBs)
  • 12 Weighted Step Overs (20# DBs, 24″)

Took me 17:37.

On the Eve

We finished removing the wallpaper and then spent another several hours cleaning glue off the walls. Glad that part of the bathroom is done!

Accessory

4 Sets

  • 15 Lateral raises (8# DBs)
  • 12 Curl + Press (15# DBs)
  • 5 Strict Pull-ups

Conditioning

4 Sets

  • 12 Walking Lunges (15# DBs)
  • BikeErg

Quick burner that really lit up the legs!

Midline

3 Sets

  • 10 Leg lifts over a dumbbell
  • 10 Russian twist (15#)
  • 10 V-Ups

The Cycle was a Bomb

It was a busy day working on the bathroom and getting things done, but we made time for a workout.

Conditioning

9:00 alt EMOM

  • 15 cal Row
  • 20 PVC Sit-up
  • 12 Seated Cable Row (115#)

9:00 alt EMOM

  • 15 cal Row
  • 20 Sit-up
  • 12 Seated Cable Row (104#)

It was a straight 18 minutes, but I had to adjust halfway through. It’s been awhile since I’ve rowed around 1,200 cal/hr for any significant time and it felt pretty good.

Hang the Banner Week 3 Workout 1

2 Sets

  • 10/10 Banded Internal Rotation
  • 10/10 Banded External Rotation
  • 5x 3s Omnidirectional Movement (4 positions)

2 Sets

  • 10 Forearm Slides
  • 10 Rotation with Eyes on the Ball

2 Sets

  • 10 Banded Shoulder Retraction
  • 10/10 Single Arm Fly
  • 5s Manual Resistance (6 positions)