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.

Triple Air Squat Pull-ups

Took about a 30 minute break during the day to do more digging. Out in the garage at about 4:30.

Midline

4 Rounds

  • 12 Superman
  • 30/30s Weighted Side Plank (20# DB)
  • 8/8 Banded Partner Rotations and Holds (red)

Legs

3 Sets

  • 20 Banded Hamstring Curls (blue)
  • 10/10 Step Downs (14”)

3 Sets

  • 20 Reverse Lunges (40# DBs)

Conditioning

5 Rounds

  • 10x 3 Air Squats + Jumping Pull-up
  • 10 DB Floor Press (50#)

Not sure this idea of the triple air squat pull-ups really hit it’s mark, but it was challenging and I was breathing heavy. Finished in 9:19.

Spent a little over an hour digging later in the evening.

Not a Fan

I went to bed early on Sunday night and got some great sleep, but still took a needed full rest day yesterday.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Band Squats
  • 5/5 Lateral Step-ups (20″)
  • 10 alt Back Rack Reverse Lunges (45#)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 4/4 Lateral Step-ups (20″, 35#)
  • 8 alt Back Rack Reverse Lunges (115#)
  • 4/4 Lateral Step-ups (20″, 50#)
  • 4 Dead Stop Front Squats (75#)

Legs

4 Sets

  • 16 alt Back Rack Reverse Lunges (135-145-155-160#)
  • 8/8 Lateral Step-ups (20″, 60#)

Such a nasty superset.

4 Sets

  • 4 Dead Stop Front Squats (145-155-165-175#)
  • 16 Banded Hamstring Curls (blue)

I think the dead stop front squats are being retired. We aren’t fans.

Conditioning

8:00 AMRAP

  • 3 Strict Pull-ups
  • 6 Burpees
  • 9 DB Goblet Squats (50#)

I did 9 rounds exactly.

Only Legs

My legs feel a little tired from yesterday. Out in the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,526m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 alt Back Rack Reverse Lunges (45#)
  • 5/5 Lateral Step-ups (20″)
  • 10 alt Back Rack Reverse Lunges (95#)
  • 5/5 Lateral Step-ups (20″, 25# DB)

Legs

4 Sets

  • 20 alt Back Rack Reverse Lunges (115-125-130-135#)
  • 10/10 Lateral Step-ups (20″, 45-50-60-60# DB)

Supersetting single leg work really kicks our ass!

4 Sets

  • 6 Dead Stop Front Squats (95-125-145-165#)
  • 12 Banded Hamstring Curls (blue)

That was enough for the day, with tomorrow being the fourth in a row before resting on Thursday.