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.

2023/07/26

On Tuesday we played 18 holes at Gatlinburg Golf Course in a cart. We did a long hike on this Wednesday in the Great Smoky Mountains National Park to Rainbow Falls and Grotto Falls. It was probably a bit much, but we made it. Went 7.39 miles in 3:52:13, which did include a stop at Grotto Falls for pictures and snacks.

2023/07/21

Yesterday I walked 18 holes.

Warm-up

  • Frankenstein Walks
  • Monster Walks
  • Ballerina Reaches
  • Toe Touches
  • Bottom Squat Hold

3 Sets

  • 12 Weighted Step-ups (18″, 30# DBs)
  • 12 Pulsing Curtsy Lunges (20# DBs)
  • 12 alt Side Lunges (20# DBs)

3 Sets

  • 10 Russian KBS (53#)
  • 10 RDLs (30# DBs)
  • 20s Standing BikeErg

3 Sets

  • 10/10/10 Calf Raises (50# DBs)
  • 10/10 Half Kneeling Side Lunges w/ Twist (20# DB)

2 Sets

  • 12 Kneeling Rock Back & DB Reach (12#)
  • 12 Piked Leg Lifts over DB
  • 12 Elbow Plank Pull Throughs (35# DB)
  • 8/8 Half Kneeling DB Chops (12#)
  • 12 Seated Press Out/Up (12#)

2 Sets

  • 20 Laying Hip Openers
  • 10 Cat/Cow

2023/07/19

3 Sets

  • 12 Straight Arm Pulldowns (60/38#)
  • 12 In & Out Curls (20/15#)
  • 12 Skull Crushers (30# DBs / 35# bar)
  • Partner: TrueForm

3 Sets

  • 8/8 Kroc Rows (50/35# DB)
  • 12 90° Curls (6 bottom/6 upper, 20/12#)
  • 12 Tate Press (35/20#)
  • Partner: TrueForm

3 Sets

  • 12 Incline Back Fly (25/20#)
  • 7/7/7 Static Hammer Curls (20/15#)
  • 12 Underhand Tricep Pull-downs (60/38#)
  • Partner: TrueForm

We swapped in some different movements this time around and never ran the clock.

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 Bear Mountain Climbers
  • 10/10 Side Plank Reach Thrus / Side Plank Hip Dips

2023/07/18

On Sunday we walked an early 9 holes and the course was extremely wet from a Saturday storm. A couple hours later we played some pickleball. Yesterday I walked 18.

10 Sets

  • 30s BikeErg sprint
  • 1:00 Rest

3 Sets

  • 15 Incline DB Bench (35/20)
  • 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

Mowed the lawn a little later.

2023/07/15

We started getting setup for this workout on Thursday, but decided to go for a walk and did 1.8 miles. Yesterday I walked 18.

Warm-up

  • Frankenstein Walks
  • Monster Walks
  • Clam Shells
  • Seated Marches

3 Sets

  • 12 Box Jumps (18/20”)
  • 12 Side-to-Side Lunge (35/45#)
  • 12 DB Walking Lunges (15s/30s)

3 Sets

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

Fourth time doing this workout and faster each time. It took 18:03 today.

3 Sets

  • 10/10/10 Calf Raises (35s/50s)
  • 10/10 Half Kneeling Side Lunges w/ Twist (15/20# KB)

40s/20s

  1. V-Sit Toe Touches (alt, alt, both)
  2. Push Up and Arm Extension
  3. V-Sit Shoulder Press w/ Single DB 
  4. Forearm Plank Reaches and Plank Up
  5. Rolling Side Plank and Toe Touch / Side Plank Bounces
  6. V-Sit Curl and Dumbbell Pass 
  7. Dumbbell Chest Press and Flutter Kicks
  8. Scissor Kick and Dumbbell Pass 
  9. 1-Minute Plank Hold

2023/07/12

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#) 
    • BikeErg / TrueForm
  • 10s transition

I started on the section with the push-ups and I used the bike in my second section.

2 Sets

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

2 Sets

  • 10/10 Laying Arm Circles
  • 10/10 Fire Hydrants