Before 9

Later workout today, after 1.

Conditioning

Partner Chipper (run together)

  • 700m Run
  • 80 Static Incline Bench Press (40/20#)
  • 80 Split Leg KB Deadlift (53/30#)
  • 40 Side Ball Slams (20/10# MB)
  • 40 Incline Back Fly + Row (20/12#)
  • 60 Burpee Step-ups (20”)
  • 40 Incline Back Fly + Row
  • 40 Side Ball Slams
  • 80 Split Leg KB Deadlift
  • 80 Static Incline Bench Press
  • 700m Run

We added the back movements this week and did step burpees and step-ups. Finished in 33:01.

Midline

3 Sets

  • 10/10 Pallof Raises (blue/red CS band)
  • 10/10 Hands & Knees Upper Back Rotation
  • 1:00 Plank
  • 10/10 Banded Anti Rotations (blue/red CS band)

Heading to golf 9 holes and then I need to mow the lawn, which I wish I had thought of this morning.

Sunday Chippin’

Yesterday we rode 9 holes in a golf cart and had a pretty lazy day after that.

Warm-up

  • 5/5 Static Incline Bench Press (15#)
  • 5/5 Static Incline Bench Press (25#)
  • 5/5 Split Leg KB Deadlift (35#)
  • 4 Side Ball Slams (10#)
  • 4 Side Ball Slams (15#)

Conditioning

Partner Chipper (run together)

  • 700m Run
  • 80 Static Incline Bench Press (35/15# DBs)
  • 80 Split Leg KB Deadlift (53/2×20-2×30# KB)
  • 40 Side Ball Slams (20/10#)
  • 60 Burpee Box Jumps (20″)
  • 40 Side Ball Slams
  • 80 Split Leg KB Deadlift
  • 80 Static Incline Bench Press
  • 700m Run

We both could go heavier on the bench press. Took us 28:36.

Midline / Mobility

3 Sets

  • 10/10 Pallof Raises
  • 10/10 Hands & Knees Upper Back Rotation
  • 1:00 Plank
  • 10/10 Banded Anti Rotations

I used the blue band from Crossover Symmetry and B used red.

Soaked

On Friday B and I were both off from work and had a tee time to play 18 holes. So we did some golf mobility work in the morning. Saturday was really hot again and we watched the CrossFit Games all day (all weekend really!)

Warm-up

  • 10 Cat Camel
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs

We actually did these inside the house because it was so humid and we didn’t want to spend more time than needed outside.

Conditioning

  • 2 Rounds
    • 400m Run
    • 80 Russian KBS (53/35#)
    • 80 DB Hang Snatch (25/15#)
    • 80 Step-us (20”)
    • 80 DB Sit-ups (25/15#)
  • 400m Run

Felt good even with the brutal humidity, so we did a final run. We split the swings and snatches in 20s and the step-ups and sit-ups in 10s. I went first with the reps in round one and B went first in round two. Took us 31:14 to finish.

Midline

3 Sets

  • 20/20 Pallof Circles
  • 10/10 Hands & Knees Upper Back Rotation
  • 1:00 Plank
  • 10/10 Banded Anti Rotations (purple tubing)

I completely soaked a towel with sweat.

Later in the evening after watching all of the Games we went for a 2.25 mile walk in 39:24.

To the Classic

I walked 18 yesterday plus a bunch extra because we jumped holes a couple of times to get around a slow 4-some. B is recovering from a concert today (haha), so light day.

3 Sets

Walked 2.77 miles in 49:09.

No workout tomorrow since we’re going to the Rocket Mortgage Classic.

Golfer’s Back

Back Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

More golfer movements.

Back

  • 4×8 Pendlay Row (75#)
  • 3×12 DB Pullover (40#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (104#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline

3 Sets

Then we went for a 2.73 mile walk in 47:00.