Two Walks

On Thursday I walked 18 holes on a very wet golf course. Then I spent 3+ hours finishing up the pallet wood walls. Exhausted!

Warm-up

  • 12 Walking Lunges
  • 12 Sumo KB Deadlifts (35#)

Legs

4 Sets

  • 12 Double DB Walking Lunges (40#)
  • 12 Sumo KB Deadlifts (62#)

3 Sets

  • 15 Banded Hamstring Curls (red)
  • 20 Banded Frog Reverse Hypers

Conditioning

2.63 mile run in 30:32 with B that had two brief walks.

Leg Friday

Walked 18 holes yesterday. My abs have been sore from the leg throws and my calves are sore from the double unders.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Walking Lunges
  • 10 Walking Lunges (35#)
  • 10 Walking Lunges (50#)

Legs

4 Sets

  • 12 Double DB Walking Lunges (60# DBs)
  • 12 Calf Raises (35# DBs)

3 Sets

  • 15 Banded Hamstring Curls (red)
  • 20 Banded Frog Reverse Hypers

Conditioning

25:00 EMOM (alt)

  • 5/5 Single Arm DB Hang C&J (50#)
  • 11 Burpees
  • 12 cal BikeErg (40s)
  • 40s Plank
  • 14 alt Renegade Rows (50#)

After the third round B pushed the pace, so it turned in to speed burpees.

Lots of Legs

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Walking Lunges
  • 10 Dumbbell Walking Lunges (35#)
  • 10 Sumo KB Deadlifts (53#)
  • 10 Dumbbell Walking Lunges (50#)

Legs

4 Sets

  • 10 Double DB Walking Lunges (60# DBs)
  • 10 Sumo KB Deadlifts (70#)

3 Sets

  • 15 Banded Hamstring Curls (red)
  • 20 Banded Frog Reverse Hypers

Conditioning

  • 700-400-200m Run
  • 35-20-10 Burpee Box Jump Overs (24”)

The 35 burpees seemed to last forever and then my run was so slow after that. I picked up the pace in the 20 and then flew through the 10. Finished in 15:04.

Midline

2 Rounds

  • 20 Leg Lifts
  • 30 Scissor Kicks
  • 1:00 Plank
  • 20 Reverse Crunches
  • 15 V-ups
  • 45s Side Plank
  • 45s Side Plank
  • 20 Russian Twists

This was good. Took me 9:50 with a quick run across the garage to grab a towel to put down on my mats after round one.

Upper to Lower

Guess what. Hot again!

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Walking Lunges
  • 10 DB Walking Lunges (35s)
  • 6 DB Walking Lunges (50s)

Legs

4 Sets

  • 10 Double DB Walking Lunges (60# DBs)
  • 10 Glute Bridges (2s pause)

3 Sets

  • 15 Banded Hamstring Curls (red)
  • 20 Banded Frog Reverse Hypers

Pretty sure my back side is going to be sore from this.

Conditioning

7 Rounds

  • 40s Seated DB Shoulder Press (15# DBs)
  • 20s Rest
  • 40s cal BikeErg
  • 20s Rest

It was nice going back and forth from arms to legs, but each one really burned after three rounds. I got 25-27-29-30-28-28-28 pressing and 15-16-17-18-19-19-20 riding.

So. Much. Sweat.

Front Squats Feeling Good

Drove home from the lake today and got the lawn cut. Then out in the garage around 4:30.

Warmup

  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Front Squats (45#)
  • 5 Front Squats (95#)

Legs

4 Sets

  • 12-10-8-6 Front Squats (115-125-135-145#)
  • 20 Pulsing Goblet Squats (50# DB)

Was up 10# on every set again and the weight felt the best it has in the three weeks of this. Went up from the 45# KB too.

4 Sets

  • 10 Barbell Glute Bridge + 2 Banded Hip Abduction (105#)
  • 15 Banded Frog Reverse Hypers

Was up 10# here. Should probably do more reps on the frogs or wear ankle weights.

Conditioning

10:00 AMRAP
2-4-6-8…

  • Burpee Pull-ups
  • Power Cleans (115/80#)

I didn’t wear grips since it was single pull-ups. I did a double power clean and then went singles in every other round. Got through 6 rounds plus 2/14 burpee pull-ups.

Midline

4 Rounds (20s/10s)

  • 12 Weighted Crunches (feet in air, 20#)
  • 16 Bicycle Crunches (slow)
  • 12 DB Pull Thru’s (60#)
  • 22 Hollow Rocks

Those slow bicycles are a whole new ballgame. I felt like I was cramping each time I rolled up from them.

No Bueno Taco Bell

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • 10 Front Squats (45#)

Legs

4 Sets

  • 12-10-8-6 Front Squats (105-115-125-135#)
  • 20 Pulsing Goblet Squats (45#)

Went up 10# of each set of front squats. Felt much easier than last week. I did wear the belt again.

4 Sets

  • 10 Barbell Glute Bridge (95#) + 2 Banded Hip Abduction
  • 15 Banded Frog Reverse Hypers

Went 20# heavier than last week and it was no problem.

Conditioning

30:00 AMRAP

  • 10 Pull-ups
  • 15 cal Row
  • 10 DB Push Press (50#)
  • 15 cal BikeErg
  • 10 Renegade Rows (50#)
  • 15 cal SkiErg

I should not have gotten that Taco Bell for lunch! I was able to go unbroken for the movements, but I felt gassed on the machines. Only needed five more calories to finish the 6th round. This workout got me.

Two Posts!

Walked 18 holes on Monday morning. Got a nasty migraine yesterday that affected most of my day, so I didn’t get in a workout. Out in the garage at 4 today.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Front Squats (45#)

Legs

We decided to take some inspiration from DLB and go outside our comfort zone for something new.

4 Sets

  • 12-10-8-6 Front Squats (95-105-115-125#)
  • 20 Pulsing Goblet Squats (45# KB)

So much burn in this superset! I wore my belt for both movements.

4 Sets

  • 10 Barbell Glute Bridge + 2 Banded Hip Abduction (75#)
  • 15 Banded Frog Reverse Hypers (Reverse Frog Kicks)

Conditioning

3 Rounds

  • 50 Double Unders
  • 10 Devil Presses (35# DBs)
  • 15 Pull-ups

Real nasty through rounds two and three. I had a lot of misses on the rope but I wanted to do the pull-ups unbroken, which I did. Finished at 8:11 in a pool of sweat.

Then we spent two hours putting up the two big posts! Won’t be long now!