Raising Pallof

We were exhausted last night after a long day traveling and watching golf, but it was a blast.

Back Warm-up

2 Sets

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

Those wall slides are no joke, especially reaching up for me.

Back

  • 4×8 Pendlay Row (underhand, 85#)
  • 3×12 DB Pullover (45#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (115#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline Conditioning

4 Rounds

  • 150m Run
  • 20 alt Side Crunches
  • 10 Candlesticks (hold rig)
  • 10 Plank Pikes
  • 10/10 Pallof Raises (purple tubing)

The raises are a new one and challenge a lot of different areas

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.

Making Out Tate

Warm-up / Conditioning

3 Sets

  • 2:00 TrueForm Walk (0.17 – 0.19 – 0.21 – 0.22 km)
  • 2:00 Row (446 – 446 – 449 – 457 m)

Back & Arms

3 Sets

  • 10 Lean Back Lat Pulldown (104#)
  • 10 Standing Bent Over Back Fly (25# DBs)

3 Sets

  • 10 Lat Pulldown (double handle, 104#)
  • 10 Barbell Curl (65-55-55#)

3 Sets

  • 10 DB Upright Row (25# DBs)
  • 10 banded Face Pull (red)

3 Sets

  • MAX(?) DB Tate Press
    • 20×30#
    • 20×40
    • 10×45

Superset of Rows

Conditioning

  • 5:00 TrueForm Walk (0.5km)
  • 5:00 SkiErg (963m)
  • 5:00 BikeErg (2,277m)

Back

3 Sets

  • 12 banded Wide Grip Pull-ups (green)

3 Sets

  • 12 Straight Arm Pulldown (rope, 49#)
  • 12 Banded Face Pull (red)
  • 12 DB Upright Row (elbows up, 15#)

3 Sets

  • 10-8-6 Pendlay Row (85#)
  • MAX Inverted Bar Row (15-10-8)

This was an evil superset.

40 Rep Superset

With rain in the forecast pretty much all day today I walked 18 holes yesterday and shot another good score. Should I be afraid I’m using it up so early or excited for how good the rest of season could be? My left calf/achilles is still bothering me. Out in the garage at 1:30.

Warm-up

  • Monster Walks
  • 10 Deadlifts (45#)
  • 10 Deadlifts (95#)
  • 5 Pull-ups
  • 3 HSPU

Conditioning

15:00 AMRAP

  • 10 Pull-ups
  • 10 Deadlifts (135/95#)
  • 10 Russian KBS (70/53#)
  • 10 HSPU

I was thinking somewhere around six rounds would be good for this and I was pretty close. Kept everything unbroken and nearly got through seven, with 6+34. That was a lot of back work and I could feel the first deadlift rep each set when I wasn’t setup properly. So I went slow on the bar, making sure to be solid.

Strength

4 Sets

  • 10 Incline DB Bench Press (45°)
  • 10 Incline DB Bench Press (30°)
  • 10 Incline DB Bench Press (15°)
  • 10 DB Bench Press
  • 3:00 Rest

Big 40 rep superset!! Had no idea what weight to use and I lowered a couple of times before starting. Ended up using 20-25-30-30 pounds and I’m pretty sure I wouldn’t have been able to make it through a set with 35 pounders!

Accessory

3 Sets

  • 10 Standing Snow Angels (8# DBs)
  • 10 Banded Face Pull (red each arm)

I had planned to hit some push presses but my upper body was shot and my back was feeling that workout a bit, so I settled on these movements instead.