2023/08/13

A second coat of painting a spare bedroom this morning.

10:00 Row / TrueForm

3 Rounds

  • 12 Hanging Half Circle Knee Raises
  • 12 alt Single Leg Lifts (on parallettes)
  • 30s Plank Hops
  • 12 Seated Pike-ups

2 Sets

  • 20 Hip Openers
  • 10/10 Laying Arm Circles

2 Sets

  • 6/6 Modified Pigeon Stretch / Pigeon Stretch
  • 5/5 Split Stance Rotation (10/8# MB)
  • 16 alt Lumber Locked T-Spine Rotation

2023/08/12

This morning we spent over two hours painting, which got pretty warm in there and knocked us out a bit

3 Rounds

  • 1:00 BikeErg / TrueForm
  • 12 Seated Bent Over Back Fly (25# DBs)
  • 12 Lat Pulldowns (104#)

3 Rounds

  • 1:00 BikeErg / TrueForm
  • 12/12 Kroc Rows (40# DB)
  • 12 Straight Arm Pulldowns (60#)
  • 1:00 BikeErg / TrueForm
  • 3 Rounds
    • 30 Band Pull Aparts (blue)
    • 50m Farmer Carry (50# DBs)

I screwed up and moved the bike against the wall after the initial minute in the third section, so we just skipped the other two times on the machine. We were whooped, so skipped the midline work we had planned

2023/08/11

4 Rounds

  • 30s Front Squat (15s/8s)
  • 30s Reverse Lunge (15s/8s)
  • 30s Squat Jump (15s/5s)
  • 30s Cossack Squat (15s/8s)
  • 30s Squat Hold (15s/5s)
  • 1:00 Rest

3 Sets

  • 10 Piked V Taps over DB
  • 10 Piked Side to Side over DB
  • 10 Piked In and Outs
  • 10 Piked High/Low Taps
  • 10 Piked alt Up and Overs

2 Sets

  • 6/6 Sitting Mobility Ball Rotations
  • 40 Oblique Heel Touches

2 Sets

  • 10/10 Backswing Rotations
  • 10 Cat/Cow

2023/08/09

Yesterday I mowed the lawn in the morning and we went for a 1.95 mile walk in the evening.

6 Rounds of 4:00 w/ 1:00 Rest

  • 10 Pull-ups (red+blue bands)
  • 15 DB Floor Press (40/25#)
  • 10 Renegade Rows (40/25#)
  • 10/10 Half-kneeling KB Front Rack Rotations (20/15#)
  • BikeErg / TrueForm

2 Sets

  • 5/5 Figure 4 Rotations
  • 6/6 Abductor Rockbacks
  • 10/10 Glute Mobilization
  • 6 Roll to Reach

2023/08/07

3 Sets

  • 8/8 KB Split Lunge (30/25)
  • 10/10 Bent over Row See Saw (30/25)
  • 10/10 Plank KB Push (15/10)

3 Sets

  • 8/8 Single Leg Single Arm RDL (opposite leg, 30) / 12 RDL (53)
  • 10/10 Bridge Single Arm Press (30/25)
  • 20 Single KB Weighted Dead Bug (30/25)

3 Sets

  • 8/8 alt Hop to Side Lunge (20/25)
  • 10/10 Lateral KBS (15) / Wood Choppers (20)

2023/08/06

On Thursday I walked 18, we went for almost a 3 mile walk on Friday and yesterday we did 18 holes in a cart.

10:00 BikeErg /TrueForm

I was on the bike and think I did around 4,000 meters.

3 Sets

  • 8/8 Side Step-up w/ MB Rotation (18”, 14/8)
  • 20 Plyo Lunges
  • Partner: Plank

3 Sets

  • 10 alt Hand Step-out Push-ups
  • 10 Laying MB Throws (14/10)
  • Partner: 30 DB Marches (25/12)

3 Sets

  • 15 DB Push Press (20/12)
  • 5/5 Staggered Band Fly (blue)
  • Partner: 30 alt Side Crunches

2 Sets

  • 10 Cat/Cow
  • 10 Wall Slides

2 Sets

  • 20 Laying Hip Openers
  • 12 Bird Dogs

2023/08/02

4 Rounds

  • 30s Front Squat (15s/8s #)
  • 30s Reverse Lunge (15s/8s)
  • 30s Squat Jump (15s/5s)
  • 30s Cossack Squat (15s/8s)
  • 30s Squat Hold (15s/5s)
  • 1:00 Rest

3 Sets

  • 10 Piked V Taps over DB
  • 10 Piked Side to Side over DB
  • 10 Piked In and Outs
  • 10 Piked High/Low Taps
  • 10 Piked alt Up and Overs

2 Sets

  • 6/6 Sitting Mobility Ball Rotations
  • 40 Oblique Heel Touches (reach under more)

2 Sets

  • 10/10 Backswing Rotations
  • 10 Cat/Cow

2023/08/01

I decided not to golf yesterday because my back was pretty tight and didn’t want to push it.

6 Rounds of 4:00 w/ 1:00 Rest

  • 10 Pull-ups (green band)
  • 15 DB Floor Press (40/25#)
  • 10 Renegade Rows (40/25#)
  • 10/10 Half-kneeling KB Front Rack Rotations (20/15#)
  • BikeErg / TrueForm

2 Sets

  • 5/5 Figure 4 Rotations
  • 6/6 Abductor Rockbacks
  • 10/10 Glute Mobilization
  • 6 Roll to Reach

2023/07/30

We walked 9 holes this morning and then I finished up with the sump pump replacement.

3 Sets

  • 8/8 KB Split Lunge (30/25)
  • 10/10 [Incline] Bent over Row See Saw (30/25)
  • 10/10 Plank KB Push (15/10)

3 Sets

  • 8/8 Single Leg Single Arm RDL (opposite leg, 30) / 12 RDL (53)
  • 10/10 Bridge Single Arm Press (30/25)
  • 20 Single KB Weighted Dead Bug (30/25)

3 Sets

  • 8/8 Weighted Cossack Squat / Side Lunge (30/25)
  • 10/10 Lateral KBS (15) / Wood Choppers (20)

2 Sets

  • 8/8 RDL KB Pass w/ Knee Raise (15/20#, Instagram)
  • 8/8 Rear Foot Elevated Plate Row, Rotate, Press Out (10#, Instagram)

2023/07/29

On Thursday in Tennessee we did Activate Gatlinburg far an hour, which worked up quite a sweat.

Back in the garage today.

10:00 BikeErg / TrueForm

3 Sets

  • 8/8 Side Step-up w/ MB Rotation (18”, 14/10# MB)
  • 20 Lunges
  • Partner: Plank

3 Sets

  • 10 alt Hand Step-out Push-ups
  • 10 Laying MB Throws (14/10# MB)
  • Partner: 30 DB Marches (25/20# DBs)

3 Sets

  • 15 DB Push Press (20/12# DBs)
  • 5/5 Staggered Band Fly (blue)
  • Partner: 30 alt Side Crunches

2 Sets

  • 10 Cat/Cow
  • 10 Wall Slides

2 Sets

  • 20 Laying Hip Openers
  • 12 Bird Dogs

We also hauled up buckets of water from the basement to the street, when the float switch for the sump pump went out. I edged and cut the lawn.